Every 100 kcal of puffed wheat brings 4 g of protein. On that measure it ranks 16th of the 111 grains in this database and 518th of all 796 foods on the site. Measured by weight instead, its 14.7 g per 100 g ranks 5th in its group.
Around 16% of the calories in puffed wheat come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, puffed wheat has 12.3 g of protein for each gram of fat (14.7 g against 1.2 g per 100 g).
Set against hominy, another grain entry in the database, a serving carries about 0.6 g less protein (hominy has 2.4 g per 1 cup).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 12 g, and it covers about 4% of the 50 g FDA Daily Value for protein.
Puffing makes it extremely light, so a cup weighs very little.
Serving sizes
Protein in common portions of puffed wheat
Protein and calories in Puffed wheat for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
14.7 g
364 kcal
1 cup (serving used here)
12 g
1.8 g
44 kcal
0.5 oz
14.2 g
2.1 g
52 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in puffed wheat
The nine essential amino acids in Puffed wheat, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.06 g
0.13 g
72
lysine
0.405 g
0.05 g
28
valine
0.702 g
0.08 g
48
isoleucine
0.626 g
0.08 g
43
threonine
0.45 g
0.05 g
31
phenylalanine
0.762 g
0.09 g
52
methionine
0.257 g
0.03 g
17
histidine
0.38 g
0.05 g
26
tryptophan
0.226 g
0.03 g
15
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other grains by protein per calorie
Swap for more protein per calorie
Kamut - 4.3 g per 100 kcal, 9.8 g per 1 cup cooked
Spelt - 4.3 g per 100 kcal, 10.7 g per 1 cup cooked
14.7 g. The 1 cup serving used on this page weighs 12 g and so carries 1.8 g.
How much protein do you get per 100 calories of puffed wheat?
4 g. That figure divides its 14.7 g of protein per 100 g by its 364 kcal per 100 g, so it does not depend on serving size.
Is the protein in puffed wheat complete?
No. On its own, the protein in puffed wheat is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of puffed wheat?
About 4%. One 1 cup serving has 1.8 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #173913 (Cereals ready-to-eat, wheat, puffed, fortified), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.