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Cheetos Puffs
Photo: Open Food Facts contributors (CC BY-SA)

Puffed salty snacks

Cheetos Puffs

Okay out of 100 Medium confidence
  • Ultra-processed
  • High in salt
  • Contains seed oils
  • Contains artificial flavors
  • No synthetic dyes
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Why it scores 53

Cheetos Puffs scores 53 out of 100 (Okay) under GoodSwap’s published rules. What moved the score most:

  1. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
  2. Saturated fat 5.1 g / 100 g: High in saturated fat. Strong
  3. Salt 1.8 g / 100 g: High in salt. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better cheese puffs and curls

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Cheetos Puffs

START100

Ingredients

  • Canola oil
    Emerging High in omega-6 linoleic acid. [1][2][3][4]
  • Sunflower oil
    Emerging High in omega-6 linoleic acid. [1][2][3][4]
  • Natural and artificial flavors
    Strong The label does not disclose which flavoring substances are used. [5][6]
  • Whey protein concentrate / isolate
    Info An ingredient typical of ultra-processed foods (NOVA group 4). [7]
  • Monosodium glutamate (MSG)
    Strong The FDA considers MSG generally recognized as safe; some sensitive people report mild, short-lived symptoms after 3 g or more without food. [8][9][7]
  • Color added (not named)
    Info 21 CFR 101.22(k) requires certified color additives (FD&C dyes and their lakes) to be declared by name. [10][7]
subtotal−12

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [7]
  • 4 kinds of ultra-processing markers
    Emerging Industrial additive classes found: color (added), flavor enhancer, flavoring and industrial protein. [7]
subtotal−22.5

Nutrition per 100 g

  • Sugars 5.1 g / 100 g
    Strong Contains some sugar. [11]
  • Saturated fat 5.1 g / 100 g
    Strong High in saturated fat. [12]
  • Salt 1.8 g / 100 g
    Strong High in salt. [13]
subtotal−13
TOTAL 53Okay

100 − 47.5 = 52.5 → 53

Can’t score above 79. High in fat, saturated fat and salt (above the front-of-pack "high" level). [14]

GTIN 00028400001342 · 2026-05-24

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Fat35.9 g
Saturated fat5.1 g
Trans fat0 g
Carbohydrates56.4 g
Sugars5.1 g
Added sugars0 g
Fiber2.6 g
Protein5.1 g
Salt1.8 g

Serving: 1 package (39 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

ENRICHED CORN MEAL (CORN MEAL. FERROUS SULFATE, NIACIN, THIAMIN MONONITRATE. RIBOFLAVIN. FOLIC ACID). VEGETABLE 01L (CORN, CANOLA, AND/OR SUNFLOWER OIL), CHEESE SEASONING (WHEY, CHEDDAR CHEESE [MILK CHEESE CULTURES, SALT, ENZYMES], CANOLA OIL, MALTODEXTRIN [MADE FROM CORN]. NATURAL AND ARTIFICIAL FLAVORS, SALT, WHEY PROTEIN CONCENTRATE, MONOSODIUM GLUTAMATE, LACTIC ACID, CITRIC ACID, ARTIFICIAL COLOR [YELLOW 6] AND SALT.

Allergens and diets

Contains: Milk

  • Not vegan
  • Palm-oil-free

Always check the package: recipes change.

Healthiest puffed salty snacks in the US

More from Cheetos

Sources

  1. Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)

    BMJ · Apr 12, 2016 · Peer-reviewed

    “replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”

    doi.org

  2. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis

    BMJ · Feb 4, 2013 · Peer-reviewed

    doi.org

  3. Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies

    Circulation · Oct 28, 2014 · Peer-reviewed

    “These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”

    doi.org

  4. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association

    Circulation · Jul 18, 2017 · Peer-reviewed

    doi.org

  5. 21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

    “whose significant function in food is flavoring rather than nutritional.”

    ecfr.gov

  6. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  7. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  8. Questions and Answers on Monosodium glutamate (MSG)

    U.S. Food and Drug Administration · Jul 17, 2026 · Regulator

    “FDA considers the addition of MSG to foods to be “generally recognized as safe” (GRAS).”

    fda.gov

  9. EFSA reviews safety of glutamates added to food

    European Food Safety Authority · Jul 12, 2017 · Agency assessment

    “EFSA re-assessed the safety of glutamates used as food additives and derived a group acceptable daily intake (ADI) of 30 mg/kg body weight per day for all six of these additives.”

    efsa.europa.eu

  10. 21 CFR 101.22(k) Declaring color additives in the ingredient list

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

    “Color additives not subject to certification and not otherwise required by applicable regulations in part 73 of this chapter to be declared by their respective common or usual names may be declared as “Artificial Color,” “Artificial Color Added,” or “Color Added””

    ecfr.gov

  11. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  12. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    World Health Organization · Jul 17, 2023 · Agency assessment

    “WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

    who.int

  13. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

    who.int

  14. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk

  15. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

    doi.org

  16. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org