Calories in Pretzels, hard, yogurt coated
Generic food Snacks
Pretzels, hard, yogurt coated contains 438 kcal per 100 g. A 1 medium single serving bag (57 g) provides about 250 kcal.
Roughly 70% of its calories come from carbohydrates, with 25% from fat and 5% from protein (estimated with general energy factors).
That is more energy than the typical item in pretzels/snack mix on FoodFactly, where the median is 374 kcal per 100 g across 45 foods.
100 g provides 27% of the Daily Value for Riboflavin (B2), 24% of the Daily Value for Folate (B9) and 17% of the Daily Value for Thiamin (B1).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 438 kcal | |
| Total fat C | 12.2 g | 16% |
| Saturated fat C | 9.9 g | 49% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 441 mg | 19% |
| Total carbohydrates C | 76.6 g | 28% |
| Dietary fiber C | 1.1 g | 4% |
| Total sugars C | 45.4 g | |
| Protein C | 5.9 g | 12% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0.2 mg | 0.2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.58 mg | 4% |
| Vitamin K C | 4.1 µg | 3% |
| Thiamin (B1) C | 0.21 mg | 17% |
| Riboflavin (B2) C | 0.36 mg | 27% |
| Niacin (B3) C | 2.1 mg | 13% |
| Vitamin B6 C | 0.068 mg | 4% |
| Folate (B9) C | 96 µg | 24% |
| Vitamin B12 C | 0.26 µg | 11% |
| Choline C | 19.2 mg | 3% |
| Calcium C | 96 mg | 7% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 21 mg | 5% |
| Phosphorus C | 107 mg | 9% |
| Potassium C | 173 mg | 4% |
| Zinc C | 0.62 mg | 6% |
| Copper C | 0.11 mg | 12% |
| Selenium C | 4.3 µg | 8% |
% 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 5%
- Carbohydrates 70%
- Fat 25%
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
- Protein5.9 gin the lowest quarter of pretzels/snack mix (median 8.1 g)
- Fiber1.1 gin the lowest quarter of pretzels/snack mix (median 3.1 g)
- Sugars45.4 gin the top quarter of pretzels/snack mix (median 2.2 g)
- Fat12.2 gin the top quarter of pretzels/snack mix (median 5.4 g)
- Saturated fat9.9 gin the top quarter of pretzels/snack mix (median 2.1 g)
- Sodium441 mgbelow the median for pretzels/snack mix (median 775 mg)
- Protein per 100 kcal1.4 gprotein density, useful for comparing foods with different calorie levels
- Water2.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.75 g |
|---|---|
| Polyunsaturated fat C | 0.69 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.65 g |
| SFA 4:0 C | 0.01 g |
| SFA 6:0 C | 0.017 g |
| SFA 8:0 C | 0.27 g |
| SFA 10:0 C | 0.34 g |
| SFA 12:0 C | 5.8 g |
| SFA 14:0 C | 2.1 g |
| SFA 16:0 C | 1.1 g |
| SFA 18:0 C | 0.31 g |
| MUFA 18:1 C | 0.74 g |
| PUFA 18:3 C | 0.042 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.009 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 2.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 35 µg |
| Folate, food C | 36 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Pretzels
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pretzels, soft | 338 | 8.2 g | 69.4 g | 3.1 g |
| Pretzels, soft, unsalted | 345 | 8.2 g | 71 g | 3.1 g |
| Pretzels, NFS | 384 | 10 g | 80.4 g | 2.9 g |
| Pretzels, hard, NFS | 384 | 10 g | 80.4 g | 2.9 g |
| Pretzels, hard, plain, salted | 384 | 10 g | 80.4 g | 2.9 g |
| Pretzels, hard, plain, lightly salted | 382 | 9.6 g | 79.8 g | 3.2 g |
| Pretzels, hard, plain, unsalted | 381 | 9.1 g | 79.2 g | 3.5 g |
| Pretzels, hard, flavored | 388 | 9.9 g | 79.4 g | 3.9 g |
| Pretzels, hard, multigrain | 381 | 10.2 g | 80.1 g | 3 g |
| Pretzels, hard, plain, gluten free | 389 | 3.5 g | 78.6 g | 6.7 g |
| Pretzels, hard, flavored, gluten free | 393 | 3.5 g | 77.7 g | 7.6 g |
| Pretzels, hard, coated, NFS | 467 | 7.1 g | 70.1 g | 17.6 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 |
|---|---|---|---|---|
| Milk and cereal bar | 413 | 6.5 g | 72.1 g | 11 g |
| Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | 415 | 5.7 g | 72.3 g | 11.4 g |
| Snacks, popcorn, caramel-coated, with peanuts | 400 | 6.4 g | 80.7 g | 7.8 g |
| Popcorn, caramel coated, with nuts | 397 | 6.4 g | 80.1 g | 7.7 g |
| Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | 420 | 4.5 g | 72.3 g | 13 g |
| Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | 423 | 5.7 g | 74.3 g | 11.4 g |
| Snacks, M&M MARS, KUDOS Whole Grain Bar, M&M's milk chocolate | 415 | 3.8 g | 73 g | 12 g |
| Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | 457 | 7.5 g | 70.9 g | 16.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in pretzels?
100 g of pretzels has 438 kcal. 1 medium single serving bag (57 g): about 250 kcal. 1 pretzel stick (2 g): about 9 kcal. 1 pretzel, NS as to size (4 g): about 18 kcal.
How much protein is in pretzels?
Pretzels contains 5.9 g of protein per 100 g (12% of the 50 g Daily Value), or 3.4 g in 1 medium single serving bag (57 g). About 5% of its calories come from protein. Compared with other pretzels/snack mix, that is in the lowest quarter (median 8.1 g).
How many carbs are in pretzels?
Pretzels has 76.6 g of total carbohydrates per 100 g, including 1.1 g of fiber and 45.4 g of sugars.
How much fat is in pretzels?
Pretzels contains 12.2 g of fat per 100 g, of which 9.9 g is saturated (49% of the Daily Value).
What vitamins and minerals does pretzels contain?
Per 100 g, the most notable amounts relative to the Daily Value are Riboflavin (B2) (27% DV), Folate (B9) (24% DV), Thiamin (B1) (17% DV), Niacin (B3) (13% DV) and copper (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pretzels?
100 g contains 441 mg of sodium, 19% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2708262. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.