Calories in Snacks, pretzels, hard, whole-wheat including both salted and unsalted
Generic food Snacks
Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 362 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 103 kcal.
Roughly 83% of its calories come from carbohydrates, with 11% from protein and 6% from fat (estimated with general energy factors).
That is less energy than the typical item in snacks on FoodFactly, where the median is 434 kcal per 100 g across 176 foods.
100 g provides 116% of the Daily Value for manganese, 41% of the Daily Value for Niacin (B3) and 37% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 362 kcal | |
| Total fat ? | 2.6 g | 3% |
| Saturated fat ? | 0.56 g | 3% |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 203 mg | 9% |
| Total carbohydrates C | 81.3 g | 30% |
| Dietary fiber ? | 7.7 g | 28% |
| Total sugars | not reported | |
| Protein ? | 11.1 g | 22% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 1 mg | 1% |
| Thiamin (B1) ? | 0.44 mg | 37% |
| Riboflavin (B2) ? | 0.29 mg | 22% |
| Niacin (B3) ? | 6.5 mg | 41% |
| Pantothenic acid (B5) ? | 0.81 mg | 16% |
| Vitamin B6 ? | 0.27 mg | 16% |
| Folate (B9) C | 54 µg | 14% |
| Vitamin B12 ? | 0 µg | 0% |
| Calcium ? | 28 mg | 2% |
| Iron ? | 2.7 mg | 15% |
| Magnesium ? | 30 mg | 7% |
| Phosphorus ? | 125 mg | 10% |
| Potassium ? | 430 mg | 9% |
| Zinc ? | 0.62 mg | 6% |
| Copper ? | 0.28 mg | 31% |
| Manganese ? | 2.7 mg | 116% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 11%
- Carbohydrates 83%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein11.1 gin the top quarter of snacks (median 8 g)
- Fiber7.7 gin the top quarter of snacks (median 4.3 g)
- Fat2.6 gin the lowest quarter of snacks (median 15.4 g)
- Saturated fat0.56 gin the lowest quarter of snacks (median 3.9 g)
- Sodium203 mgin the lowest quarter of snacks (median 319 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water3.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 1 g |
|---|---|
| Polyunsaturated fat ? | 0.83 g |
Amino acids (18)
| Tryptophan ? | 0.17 g |
|---|---|
| Threonine ? | 0.33 g |
| Isoleucine ? | 0.41 g |
| Leucine ? | 0.75 g |
| Lysine ? | 0.31 g |
| Methionine ? | 0.18 g |
| Cystine ? | 0.25 g |
| Phenylalanine ? | 0.52 g |
| Tyrosine ? | 0.33 g |
| Valine ? | 0.5 g |
| Arginine ? | 0.56 g |
| Histidine ? | 0.26 g |
| Alanine ? | 0.4 g |
| Aspartic acid ? | 0.59 g |
| Glutamic acid ? | 3.4 g |
| Glycine ? | 0.46 g |
| Proline ? | 1.1 g |
| Serine ? | 0.52 g |
Individual fatty acids (9)
| Linoleic acid (omega-6, 18:2) ? | 0.79 g |
|---|---|
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.03 g |
| SFA 14:0 ? | 0.02 g |
| SFA 16:0 ? | 0.34 g |
| SFA 18:0 ? | 0.17 g |
| MUFA 18:1 ? | 1 g |
| PUFA 18:3 ? | 0.04 g |
Carotenoids (1)
| Retinol Z | 0 µg |
|---|
Other components (6)
| Water ? | 3.9 g |
|---|---|
| Ash ? | 1.1 g |
| Energy C | 1,514 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 54 µg |
Other forms of Snacks
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Snacks, beef jerky, chopped and formed Dried or dry | 410 | 33.2 g | 11 g | 25.6 g |
| Snacks, corn-based, extruded, chips, plain | 539 | 6.2 g | 57.3 g | 33.4 g |
| Snacks, corn-based, extruded, chips, barbecue-flavor | 523 | 7 g | 56.2 g | 32.7 g |
| Snacks, corn-based, extruded, cones, plain | 510 | 5.8 g | 62.9 g | 26.9 g |
| Snacks, fruit leather, pieces | 359 | 1 g | 82.8 g | 2.7 g |
| Snacks, fruit leather, rolls | 371 | 0.1 g | 85.8 g | 3 g |
| Snacks, granola bars, hard, plain | 471 | 10.1 g | 64.4 g | 19.8 g |
| Snacks, granola bars, hard, almond | 495 | 7.7 g | 62 g | 25.5 g |
| Snacks, granola bars, soft, uncoated, raisin | 448 | 7.6 g | 66.4 g | 17.8 g |
| Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | 466 | 5.8 g | 63.8 g | 24.9 g |
| Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | 508 | 10.2 g | 53.4 g | 31.1 g |
| Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip | 432 | 9.8 g | 62.2 g | 20 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tortilla chips, low fat, unsalted | 416 | 11 g | 80.1 g | 5.7 g |
| Tortilla chips, reduced fat, plain | 411 | 10.9 g | 79.1 g | 5.6 g |
| Tortilla chips, reduced fat, flavored | 411 | 10.9 g | 79.1 g | 5.6 g |
| Pretzels, hard, multigrain | 381 | 10.2 g | 80.1 g | 3 g |
| Chips, rice | 384 | 8.2 g | 81.5 g | 2.8 g |
| Rice cake, cracker (include hain mini rice cakes) | 392 | 7.1 g | 81.1 g | 4.3 g |
| Pretzels, NFS | 384 | 10 g | 80.4 g | 2.9 g |
| Pretzels, hard, NFS | 384 | 10 g | 80.4 g | 2.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in snacks?
100 g of snacks has 362 kcal. 1 oz (28.4 g): about 103 kcal. 2 oz (57 g): about 206 kcal.
Is snacks high in protein?
Snacks contains 11.1 g of protein per 100 g (22% of the 50 g Daily Value), or 3.1 g in 1 oz (28.4 g). About 11% of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 8 g).
How many carbs are in snacks?
Snacks has 81.3 g of total carbohydrates per 100 g, including 7.7 g of fiber.
How much fat is in snacks?
Snacks contains 2.6 g of fat per 100 g, of which 0.56 g is saturated (3% of the Daily Value).
What vitamins and minerals does snacks contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (116% DV), Niacin (B3) (41% DV), Thiamin (B1) (37% DV), copper (31% DV) and Riboflavin (B2) (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in snacks?
100 g contains 203 mg of sodium, 9% of the 2,300 mg Daily Value.
Does snacks have the same nutrition not specified and dried or dry?
No. Per 100 g, snacks, pretzels, hard, whole-wheat including both salted and unsalted has 362 kcal, while snacks, beef jerky, chopped and formed has 410 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 167965. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.