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[N]extrient

Snacks Pretzels Hard Plain (Unsalted)

SR Legacy·Comprehensive Reference Data

Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Snacks

A 100g serving covers 78% of the daily recommended Manganese, making Snacks Pretzels Hard Plain (Unsalted) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (9.1g), fat (3.5g), and carbohydrates (79.2g) per 100g. Snacks Pretzels Hard Plain (Unsalted) packs 381 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. At 250mg of sodium per 100g, Snacks Pretzels Hard Plain (Unsalted) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Fiber content sits at 2.8g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Snacks Pretzels Hard Plain (Unsalted) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories381KCAL
Protein9.1G
Fat3.5G
Carbs79.2G
Fiber2.8G

Calorie Distribution

385kcal
  • Protein9%9.1 g
  • Fat8%3.5 g
  • Carbs82%79.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water3.3G
Energy381KCAL
Protein9.1G
Total lipid (fat)3.5G
Carbohydrate, by difference79.2G
Fiber, total dietary2.8G
Total Sugars2.2G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.46MG
Riboflavin0.62MG
Niacin5.3MG
Vitamin B-60.12MG
Folate, total171UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.35MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0.90UG
Calcium, Ca36.0MG
Iron, Fe4.3MG
Magnesium, Mg35.0MG
Phosphorus, P113MG
Potassium, K146MG
Sodium, Na250MG
Zinc, Zn0.85MG
Copper, Cu0.26MG
Manganese, Mn1.8MG
Selenium, Se5.8UG
Energy1594kJ
Ash4.9G
Pantothenic acid0.29MG
Folic acid88.0UG
Folate, food83.0UG
Folate, DFE233UG
Choline, total23.5MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.75G
SFA 4:00G
SFA 6:00G
SFA 8:00.01G
SFA 10:00.01G
SFA 12:00.03G
SFA 14:00.02G
SFA 16:00.47G
SFA 18:00.21G
Fatty acids, total monounsaturated1.4G
MUFA 16:10.02G
MUFA 18:11.4G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated1.2G
PUFA 18:21.1G
PUFA 18:30.06G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.11G
Threonine0.26G
Isoleucine0.34G
Leucine0.64G
Lysine0.22G
Methionine0.16G
Cystine0.20G
Phenylalanine0.45G
Tyrosine0.27G
Valine0.39G
Arginine0.35G
Histidine0.20G
Alanine0.30G
Aspartic acid0.41G
Glutamic acid3.0G
Glycine0.33G
Proline1.0G
Serine0.45G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (28.35g)1082.6g1g22.5g
twists (60g)2295.5g2.1g47.5g

Scaled from Snacks Pretzels Hard Plain (Unsalted)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Cracker Meal

383 kcal9.3g protein

Snacks Pretzels Hard Plain (Salted)

384 kcal10.04g protein

Babyfood Pretzels

397 kcal10.8g protein

Cereals Corn Grits White Regular and Quick Without Salt (Cooked with Water)

71 kcal1.71g protein

Wheat Flour 10% Protein Bleached

366 kcal9.71g protein

Wheat Flour 10% Protein Unbleached

366 kcal9.71g protein

Nutrient Highlights

  • Snacks Pretzels Hard Plain (Unsalted) is a excellent source of Iron (24% DV) — see top foods ranked by Iron
  • Snacks Pretzels Hard Plain (Unsalted) is a good source of Protein (18% DV) — see top foods ranked by Protein
  • Snacks Pretzels Hard Plain (Unsalted) is a good source of Sodium (11% DV) — see top foods ranked by Sodium
  • Snacks Pretzels Hard Plain (Unsalted) is a good source of Fiber (10% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Snacks Pretzels Hard Plain (Unsalted) provides 4.3mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Snacks Pretzels Hard Plain (Unsalted) is a meaningful source of folate at 171mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 10% (#826 of 8,262)
  • Fiber: top 20% (#1,652 of 8,262)
  • Magnesium: top 20% (#1,652 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories381
% Daily Value*
Total Fat 3.5G4%
Cholesterol 0MG0%
Sodium 250MG11%
Total Carbohydrate 79.2G29%
Dietary Fiber 2.8G10%
Total Sugars 2.2G
Protein 9.1G18%
Vitamin D 0UG0%
Calcium 36.0MG3%
Iron 4.3MG24%
Potassium 146MG3%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170249.

View on USDA FoodData Central →