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.
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.