Cheese puffs and twists, corn based, baked, low fat
Cheese puffs and twists, corn based, baked, low fat is a snack food, containing 432 calories per 100g. It is an excellent source of Vitamin B12, Sodium and Carbohydrate, providing 89%, 56% and 56% of the Daily Value respectively. This snack food is a useful source of fiber. Snack foods vary widely in their nutrient profiles. Some provide meaningful amounts of fiber, protein, or micronutrients, while others are primarily energy-dense. Our database tracks 61 nutrients for this food, plus insulin index, environmental footprint data.
Top Nutrients
Data for 61 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 3.0 | g | — | 0% |
| Calories SR | 432 | kcal | — | — |
| Energy (kJ) SR | 1,809 | kj | — | — |
| Protein SR | 8.5 | g | — | 15% |
| Total Fat SR | 12.1 | g | — | — |
| Carbohydrate SR | 72.3 | g | — | 56% |
| Fiber SR | 3.6 | g | — | 10% |
| Total Sugars SR | 7.3 | g | — | — |
| Ash SR | 4.0 | g | — | — |
Minerals 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 357 | mg | — | 36% |
| Iron SR | 1.3 | mg | — | 16% |
| Magnesium SR | 41.0 | mg | — | 10% |
| Phosphorus SR | 357 | mg | — | 51% |
| Potassium SR | 286 | mg | — | 8% |
| Sodium SR | 842 | mg | — | 56% |
| Zinc SR | 2.1 | mg | — | 20% |
| Copper SR | 0.09 | mg | — | 9% |
| Selenium SR | 9.6 | µg | — | 18% |
Vitamins 23
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 250 | µg | — | 28% |
| Vitamin A (IU) SR | 44.0 | IU | — | — |
| Retinol SR | 38.0 | µg | — | — |
| Beta-Carotene SR | 58.0 | µg | — | — |
| Alpha-Carotene SR | 30.0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 643 | µg | — | — |
| Vitamin C SR | 21.4 | mg | — | 24% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 4.2 | mg | — | 28% |
| Vitamin K1 SR | 1.1 | µg | — | 1% |
| Thiamin (B1) SR | 0.54 | mg | — | 45% |
| Riboflavin (B2) SR | 0.61 | mg | — | 47% |
| Niacin (B3) SR | 7.1 | mg | — | 45% |
| Vitamin B6 SR | 0.71 | mg | — | 55% |
| Folate SR | 97.0 | µg | — | 24% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 97.0 | µg | — | — |
| Folate (DFE) SR | 97.0 | µg | — | — |
| Vitamin B12 SR | 2.1 | µg | — | 89% |
| Choline SR | 13.7 | mg | — | 2% |
Fatty Acids 7
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 2.1 | g | — | — |
| Monounsaturated Fat SR | 3.5 | g | — | — |
| Polyunsaturated Fat SR | 5.7 | g | — | — |
| Cholesterol SR | 1.0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0.001 | g | — | — |
| Myristic Acid (14:0) SR | 0.03 | g | — | — |
| Palmitic Acid (16:0) SR | 1.7 | g | — | — |
| Stearic Acid (18:0) SR | 0.41 | g | — | — |
| Linoleic Acid (18:2) SR | 5.4 | g | — | 32% |
| Linolenic Acid (18:3) SR | 0.31 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin C dramatically enhances non-heme iron absorption by reducing Fe³⁺ to Fe²⁺ in the gut. Adding 75 mg vitamin C to a meal can increase iron absorption 3–4 fold.
Hallberg et al., Am J Clin Nutr, 1989
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Vitamin C regenerates oxidised vitamin E (tocopheroxyl radical) back to its active form, extending its antioxidant function in cell membranes.
Niki, Free Radic Biol Med, 2014
Vitamin B12 and folate are metabolically interdependent. B12 is needed to convert methyltetrahydrofolate back to tetrahydrofolate, enabling folate to participate in DNA synthesis.
Green et al., Nat Rev Dis Primers, 2017
⚠ Antagonisms — nutrients that compete
Calcium inhibits both heme and non-heme iron absorption when consumed in the same meal. The effect is dose-dependent, with significant inhibition at 300+ mg calcium.
Hallberg et al., Am J Clin Nutr, 1991
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
Insulin Response
The Insulin Index (II) measures the actual insulin response to food on a scale where white bread = 100. Unlike the Glycemic Index (which only measures blood sugar), the II captures the full hormonal response — including the effect of protein and fat on insulin secretion. This is why high-protein foods like meat and dairy can have significant insulin scores despite having low or zero GI values.
Source: Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Cheese” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
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Frequently Asked Questions
How many calories are in Cheese puffs and twists, corn based, baked, low fat?
Cheese puffs and twists, corn based, baked, low fat contains 432 kcal per 100 grams, making it a calorie-dense food. The energy comes from 8.5g of protein (8% of calories), 12.1g of fat (25%), and 72.3g of carbohydrates (67%). Carbohydrates are the primary energy source.
What is Cheese puffs and twists, corn based, baked, low fat most nutritious for?
The standout nutrient in Cheese puffs and twists, corn based, baked, low fat is Vitamin B12, providing 2.1 µg per 100g (89% of the Daily Value). It is also a notable source of Sodium (56% DV). Our database tracks 61 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Cheese puffs and twists, corn based, baked, low fat high in protein?
Cheese puffs and twists, corn based, baked, low fat contains 8.5g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Cheese puffs and twists, corn based, baked, low fat?
Cheese puffs and twists, corn based, baked, low fat contains 3.6g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
What is the insulin index of Cheese puffs and twists, corn based, baked, low fat?
Cheese puffs and twists, corn based, baked, low fat has a moderate insulin response (II: 52) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.