Cream Puff Shell

Q: How many calories in oz of cream puff shell?

About 102 calories, with roughly 2.6g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

360

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.0 oz

Calories

102

Protein

2.6g

Carbs

6.5g

Fat

7.3g

Protein 10% Carbs 25% Fat 65%

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Cream Puff Shell is 65% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 360 cal. Adjust down for lighter, up for heavier.

Walking

103

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry cream puff shell becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0.8 g3%

Sugar0.25 g—

Saturated fat5.599 g28%

Cholesterol171 mg57%

Sodium483 mg21%

Potassium97 mg2%

Calcium36 mg3%

Iron2.02 mg11%

Magnesium12 mg3%

Zinc0.73 mg7%

Vitamin C0 mg0%

Vitamin E2.85 mg19%

Vitamin A288 mcg32%

Vitamin D1.4 mcg7%

Vitamin B60.075 mg4%

Vitamin B120.39 mcg16%

Folate53 mcg13%

Niacin1.567 mg10%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Bread

48 more calories per 100g · -5g fat.

Cal408 Protein10.4 g Fat20.8 g

Bread

73 fewer calories per 100g · -20g fat.

Cal287 Protein9.5 g Fat6 g

Bagel

82 fewer calories per 100g · -24g fat.

Cal278 Protein10.6 g Fat2.1 g

Common questions

The stuff people actually ask.

How many calories in oz of cream puff shell?

About 102 calories, with roughly 2.6g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry cream puff shell is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is cream puff shell actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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