How many calories are in cheese puffs?

Cheese puffs have 567 calories per 100g. A 1 oz serving, about 13 puffs, is 159 calories, roughly 12 calories per puff. A typical 2 oz vending-machine bag runs 323 calories, and the crunchy stick style is the same 159 per ounce.

Are Cheetos the same as cheese puffs?

Cheetos are the best-known brand of the same corn-based extruded snack, and the USDA data is identical: 567 calories per 100g for both. Whether the bag says puffs, twists, or crunchy, the base recipe of extruded cornmeal, oil, and cheese seasoning produces nearly the same numbers.

Why are cheese puffs so easy to overeat?

Food scientists call it vanishing caloric density: the airy puff melts away in your mouth, so your brain under-registers intake. With just 0.8g of fiber and 5.5g of protein per 100g, nothing signals fullness, and a 323-calorie 2 oz bag can disappear in minutes.

Are cheese puffs keto-friendly?

No. Despite the cheesy branding, the base is cornmeal: a 1 oz serving has about 15g of carbs against a strict 20g daily keto limit. Per 100g they carry 53.7g net carbs. Keto-specific cheese crisps made from baked cheese are the workable substitute.

How much sodium is in cheese puffs?

A lot for the portion size: 928mg per 100g, which works out to about 260mg per 1 oz serving and 529mg in a 2 oz bag, nearly a quarter of the 2,300mg daily limit. The salty coating is also a big part of why stopping at one serving is hard.

Are cheese puffs gluten-free?

Usually yes, since the puff itself is extruded cornmeal rather than wheat. Many major brands, including classic Cheetos, contain no gluten ingredients. Cross-contact in shared facilities and flavored varieties are the exceptions, so people with celiac disease should still check for a certified label.

Cheese puffs vs potato chips: which is worse?

They are close, with cheese puffs slightly higher at 567 calories per 100g versus 545 for potato chips. Cheese puffs carry more sodium per gram, while chips bring marginally more fiber. At an ounce each, the difference is about 6 calories, so portion size matters far more than the choice.

What is a lighter alternative to cheese puffs?

Popcorn is the closest texture swap at 387 calories per 100g versus 567, and its volume per calorie is far higher, so a satisfying bowl costs less. Pairing a smaller 1 oz portion of puffs (159 calories) with a protein like string cheese also blunts the urge to keep reaching into the bag.

All Foods

Calories in Cheese Puffs

USDA Verified · FDC 167949 · Jun 2026

159 calories

per 1 oz puffs (about 13 pieces) (28g)

5.5g

Protein

54.5g

Carbs

36.5g

Fat

0.8g

Fiber

Per 100g as prepared

Log Cheese Puffs in one photo

That took a search. Point Calvin at the plate and it takes about three seconds, with every food listed separately so you can fix anything it got wrong.

QR code linking to Calvin on the App Store

Point your phone's camera at the code, or have the link sent to you.

Serving Sizes & Calories

Serving Size	Weight	Calories
1 oz puffs (about 13 pieces)Standard	28g	159 cal
1 oz crunchy (about 21 pieces)	28g	159 cal
Snack bag (2 oz)	57g	323 cal
100g	100g	567 cal

567 calories per 100g as prepared

Complete Nutrition Facts

Per 100g as prepared

567 calories

Protein5.5g

Carbohydrates54.5g

Sugar3.6g

Fat36.5g

Saturated Fat3.7g

Polyunsaturated Fat17.9g

Fiber0.8g

Sodium928mg

Potassium180mg

Cholesterol7mg

Calcium53mg

Iron1.7mg

Vitamin A13mcg

How Cheese Puffs Compares

Cheese Puffs next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Cheese Puffs	567	5.5g	54.5g	36.5g	0.8g
Cheetos	567	5.5g	54.5g	36.5g	0.8g
Potato Chips	545	4.6g	55.4g	35.3g	2.9g
Popcorn	387	12.9g	77.8g	4.5g	14.5g
Doritos	519	7.4g	60.8g	27.4g	5.1g