Puff puffs are a popular West African snack made by deep frying dough in hot oil until it puffs up. Determining the calorie count per puff puff can be tricky since there are many different recipes and preparation methods. In this comprehensive guide, we will examine the typical ingredients in puff puffs, look at calorie counts for similar fried dough snacks, and provide an estimate for how many calories are in one average puff puff.
What are Puff Puffs?
Puff puffs, also known as bofrot in Ghana or mikate in Nigeria, are balls of dough, usually made from flour, that are deep fried until they become hollow and puffed up. They are a beloved street food and snack across West Africa, especially in Nigeria, Ghana, and Cameroon.
There are many variations on the basic puff puff recipe. The dough is usually made from flour, milk, sugar, baking powder, salt, eggs, butter or margarine, and sometimes yeast. The dough is formed into small balls or rings and dropped carefully into hot oil. As the dough fries, the heat causes the dough to rapidly expand and form the signature puffed shape.
Puff puffs are known for their airy, slightly sweet interior encased in a crunchy outer layer from frying. They can be eaten plain, dusted with powdered sugar, or served with various dipping sauces. Popular sauces include condensed milk, chocolate sauce, honey, and pepper sauce.
Vendors often sell puff puffs by street food carts and they are a popular snack to eat on the go. Puff puffs are frequently served at parties, celebrations, and weddings across West Africa as a sweet treat.
Typical Puff Puff Ingredients
While recipes can vary, these are some of the most common ingredients used to make puff puffs:
- Flour – The base of puff puff dough is usually wheat flour. White flour is most typical.
- Milk – Milk helps bind the dough and add moisture. Whole milk or evaporated milk are commonly used.
- Eggs – Eggs help leaven the dough so the puff puffs rise when fried. 1-2 eggs per batch is standard.
- Sugar – White granulated sugar adds sweetness to the dough. 1-3 tablespoons per batch is typical.
- Butter or margarine – A small amount of fat helps keep the puff puffs tender.
- Baking powder – This leavening agent makes the puff puffs light and airy.
- Salt – A pinch of salt balances the sweetness.
- Vegetable oil for frying – Puff puffs are always fried until golden brown.
The ingredients are combined together to form a thick, moist dough. Proper mixing helps develop gluten in the dough so the puff puffs hold their shape when fried. The dough is rolled into balls that puff up as they fry in hot oil.
Calories in Similar Fried Dough Snacks
Since puff puffs are essentially fried dough, looking at the calorie counts for similar fried or baked dough snacks can provide an idea of how many calories they contain:
- Doughnut holes – 51 calories per doughnut hole
- Gulab jamun (fried Indian dough balls) – 78 calories each
- Churros (fried dough sticks) – 140 calories per 3.5″ churro
- Funnel cake – 300 calories per 2 oz / 55g serving
- Beignets – 345 calories in 3 beignets
Based on these comparisons, a single puff puff likely contains 50-100 calories depending on the size. This calorie range is typical for a bite-sized fried dough snack.
Factors Affecting Puff Puff Calories
There are several factors that can influence the calorie content in one puff puff:
Ingredients
The specific ingredients in the dough will impact calories. More oil, sugar, eggs, and butter will increase calories. Using low-fat milk and less oil for frying can lower calories slightly.
Portion Size
Puff puffs can range in size from 1-3 inches across. Standard puff puffs are around golf ball size. Smaller puffs will have fewer calories than larger puff puffs.
Cooking Method
Frying will add more calories from oil absorption compared to baking. However, puff puffs attain their distinctive puffed shape from deep frying.
Additions and Sauces
Toppings like powdered sugar or dipping sauces add extra calories. Plain puff puffs will be lowest in calories. Sweet sauces like chocolate or honey can add 50-100 calories per puff puff.
Estimating Calories in a Puff Puff
Taking into account the typical ingredients, portion size, and cooking method, here is an estimate for calories in one standard puff puff:
- A golf ball sized puff puff is around 1.5 inches in diameter.
- Fried dough snacks of this portion size generally contain 50-100 calories.
- Given its ingredients and preparation, one medium puff puff likely contains 75 calories.
This calorie estimate is based on an average puff puff without any toppings or dipping sauces. Any additional ingredients or much larger sized puff puffs will increase the calorie count.
Nutrition Information Per Serving
In addition to calories, here is the nutrition information per 1 puff puff (75 calories):
| Nutrient | Amount |
|---|---|
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Trans Fat | 0 g |
| Cholesterol | 15 mg |
| Sodium | 150 mg |
| Total Carbohydrates | 11 g |
| Dietary Fiber | 0 g |
| Sugars | 2 g |
| Protein | 1 g |
Ways to Reduce Calories in Puff Puffs
Here are some tips for lowering the calorie count if you want to lighten up your puff puffs:
- Use whole wheat or buckwheat flour which gives more fiber.
- Substitute milk with unsweetened almond milk or skim milk.
- Cut back on sugar in the dough to 1 tablespoon or less.
- Skip adding butter/margarine and increase baking powder for rise instead.
- Brush puff puffs with plain water instead of egg wash before frying.
- Use less oil for frying and fry at lower heat to reduce oil absorption.
- Top puff puffs with fresh fruit or dip in Greek yogurt instead of sugar or sweet sauce.
With some simple tweaks, you can shave off calories and increase nutrition in puff puffs while still keeping their delicious taste.
Healthier Puff Puff Alternatives
In addition to altering a traditional puff puff recipe, here are some healthy alternatives:
Baked Puff Puffs
For a lower fat option, puff puff dough can be baked instead of fried. Form dough balls and bake at 350°F until puffed and golden brown outside. Baking won’t give quite as crisp a texture but still yields a lighter, healthier snack.
Puff Puff Fruit Skewers
Thread baked or fried puff puffs onto skewers with fresh fruit like banana slices, pineapple chunks, or strawberries for a fruit kabob. The fruit provides fiber, vitamins, and antioxidants.
Puff Puff Protein Balls
Add protein powder, ground flaxseed, and cocoa powder to the dough. Shape into balls and bake. You get a protein and fiber boost along with chocolate flavor.
Yogurt Puff Puff Dippers
Dip baked puff puff bites into non-fat Greek yogurt flavored with vanilla and cinnamon instead of sugar or honey. Greek yogurt provides an extra dose of protein.
Storing Leftover Puff Puffs
Puff puffs are best eaten freshly fried and may lose their crispiness after a day or two. To enjoy leftovers:
- Store puff puffs in an airtight container at room temperature up to 2 days.
- Revive them in a 300°F oven for a few minutes to restore crispness.
- Leftovers can also be frozen in a freezer bag for 1-2 months.
- Reheat frozen puff puffs in the oven when ready to eat.
Day old puff puffs that lose their crunch can be crumbled up and used as a topping over yogurt or ice cream too.
Common Questions
Are puff puffs gluten free?
Traditional puff puffs are not gluten free because they are made with regular wheat flour containing gluten. For a gluten free option, replace the flour with an appropriate gluten free flour blend.
Do puff puffs have yeast?
Most puff puff recipes do not call for yeast. They get their rise from baking powder instead. Some recipes may use a small amount of yeast to help puff the dough.
Can you bake puff puffs instead of frying them?
Yes, you can bake puff puff dough into balls or rings until cooked through and puffed. Baking won’t make them quite as crispy on the outside but it reduces the fat and calories significantly.
How long do puff puffs keep after frying?
Freshly fried puff puffs are best eaten within a day. After that, they will start losing their crisp exterior but can keep 2 days stored at room temperature in an airtight container.
Conclusion
Estimating about 75 calories per medium-sized puff puff is a reasonable approximation given the dough’s typical preparation and ingredients. The calorie count may be slightly lower for tiny puffs and higher for extra large ones. Toppings and dipping sauces also increase the calories. To lighten up puff puffs, ingredients can be altered and they can be baked instead of fried. With a few simple tweaks, you can still enjoy delicious puff puffs while managing calories.
