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⏱ 30 min total

Cheese and Bacon Puffs

Name: Cheese and Bacon Puffs
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ strip Bacon; ³⁄₁₆ cup Parmesan cheese; ³⁄₁₆ medium Scallions; ³⁄₁₆ cup Sweet corn; ¹⁄₁₆ shallot (medium) Shallots; ¹⁄₁₆ cup Self-rising flour; ¹⁄₁₆ dash Salt; ¹⁄₁₆ dash Black pepper; ¹⁄₁₆ large Egg; ¹⁄₁₆ cup 2% milk; ¹⁄₁₆ tsp Dijon mustard

Per 1 serving · 75 g · 11 ingredients

Calories

139

7%
of a 2,000 cal day

Protein
8.1g
23% of calories
Carbs
14g
39% of calories
Fat
5.9g
38% of calories

Portion

At a glance

One serving of Cheese and Bacon Puffs (75 g) has 139 calories, with 8.1 g of protein, 14 g of carbohydrates and 5.9 g of fat. Most of its energy comes from carbs (39% of calories). It is high in calcium (22% DV) and phosphorus (28% DV). Keep an eye on sodium, which provides 20% of the daily value.

Per 100 g

186cal

medium energy density

Protein per 100 cal

5.8g

Net carbs

13g

carbs minus fiber

Fiber

1.1g

1.7 g sugar

High in

20%+ of the daily value

Calcium22%
Phosphorus28%

Good source of

10–19% of the daily value

Riboflavin (B2)11%
Vitamin B1212%
Iron11%
Selenium17%

Watch

20%+ of the daily value

Sodium20%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Preheat the oven to 350°F.
2
Cook the bacon in a pan until crispy, then drain on paper towels and chop into small pieces.
3
In a large bowl, combine the Parmesan cheese, bacon, scallions, corn, shallots, salt, pepper, and flour.
4
Add the egg, milk, and Dijon mustard to the bowl and mix until well combined.
5
Drop rounded tablespoons of the mixture onto baking trays lined with parchment paper, leaving space for spreading.
6
Bake for 20 minutes or until the puffs are golden brown.

Vitamins & minerals

Amounts for 1 serving (75 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	45 μg	5%
Vitamin C	1 mg	2%
Vitamin D	0.3 μg	2%
Vitamin E	0.1 mg	1%
Vitamin K	6 μg	5%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.1 mg	11%
Niacin	1 mg	6%
Vitamin B6	0.1 mg	6%
Folate (B9)	37 μg	9%
Vitamin B12	0.3 μg	12%
Pantothenic acid	0.3 mg	7%
Choline	24 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	221 mg	22%
Iron	1 mg	11%
Potassium	110 mg	2%
Magnesium	16 mg	4%
Phosphorus	198 mg	28%
Zinc	1 mg	7%
Copper	0 mg	3%
Manganese	0.1 mg	6%
Selenium	9 μg	17%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	31 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0.1 g	—
Galactose	0.1 g	—
Glucose	0.2 g	—
Glutamic acid	2 g	—
Glycine	0.2 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	1 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.2 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	42 μg	—
Serine	0.5 g	—
Starch	4 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0.3 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 139 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

26min
Walking (3.5 mph)
17min
Cycling (moderate)
12min
Running (6 mph)
20min
Swimming laps

Common questions

How many calories are in Cheese and Bacon Puffs?

One serving of Cheese and Bacon Puffs (1 serving) has 139 calories, which works out to 186 calories per 100 g. That is about 7% of a 2,000-calorie day.

Are Cheese and Bacon Puffs high in protein?

Not especially. It has 8.1 g of protein per serving, and protein supplies 23% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Cheese and Bacon Puffs keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cheese and Bacon Puffs?

455 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cheese and Bacon Puffs?

1.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (75 g)

Calories139

% Daily Value*

Total fat 5.9g	8%
Saturated fat 3g	15%
Trans fat 0g
Cholesterol 28mg	9%
Sodium 455mg	20%
Total carbohydrate 14g	5%
Dietary fiber 1.1g	4%
Total sugars 1.7g
Protein 8.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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