Wheat, puffed, fortified has 364 kcal per 100 g. Puffing increases volume dramatically without changing calories, making this one of the least calorie-dense cereals by volume. A large bowl might weigh only 20–30 g. The low density makes weighing essential – visual estimation is almost useless for puffed grains.
How should I track Wheat, puffed, fortified?
Wheat, puffed, fortified is high in iron. The key to tracking Wheat, puffed, fortified is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.