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[N]extrient

Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted)

SR Legacy·Comprehensive Reference Data

Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Snacks

A 100g serving covers 116% of the daily recommended Manganese, making Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted) one of the more concentrated dietary sources of this nutrient. Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted) is primarily a carbohydrate source, delivering 81.3g of carbs with minimal fat at 2.6g per 100g. Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted) packs 362 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. At 203mg of sodium per 100g, Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted) provides 7.7g of dietary fiber per 100g (28% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories362KCAL
Protein11.1G
Fat2.6G
Carbs81.3G
Fiber7.7G

Calorie Distribution

393kcal
  • Protein11%11.1 g
  • Fat6%2.6 g
  • Carbs83%81.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water3.9G
Energy362KCAL
Protein11.1G
Total lipid (fat)2.6G
Carbohydrate, by difference81.3G
Fiber, total dietary7.7G
Cholesterol0MG
Vitamin C, total ascorbic acid1.0MG
Thiamin0.44MG
Riboflavin0.29MG
Niacin6.5MG
Vitamin B-60.27MG
Folate, total54.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Calcium, Ca28.0MG
Iron, Fe2.7MG
Magnesium, Mg30.0MG
Phosphorus, P125MG
Potassium, K430MG
Sodium, Na203MG
Zinc, Zn0.62MG
Copper, Cu0.28MG
Manganese, Mn2.7MG
Energy1514kJ
Ash1.1G
Pantothenic acid0.81MG
Folic acid0UG
Folate, food54.0UG
Folate, DFE54.0UG
Retinol0UG
Vitamin A, IU0IU
Fatty acids, total saturated0.56G
SFA 8:00G
SFA 10:00G
SFA 12:00.03G
SFA 14:00.02G
SFA 16:00.34G
SFA 18:00.17G
Fatty acids, total monounsaturated1.0G
MUFA 18:11.0G
Fatty acids, total polyunsaturated0.83G
PUFA 18:20.79G
PUFA 18:30.04G
Tryptophan0.17G
Threonine0.33G
Isoleucine0.41G
Leucine0.75G
Lysine0.31G
Methionine0.18G
Cystine0.25G
Phenylalanine0.52G
Tyrosine0.33G
Valine0.50G
Arginine0.56G
Histidine0.26G
Alanine0.40G
Aspartic acid0.59G
Glutamic acid3.4G
Glycine0.46G
Proline1.1G
Serine0.52G

Common Serving Sizes

ServingCalProteinFatCarbs
oz (28.35g)1033.1g0.7g23g
oz (57g)2066.3g1.5g46.3g

Scaled from Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted)'s per-100g values using USDA portion data.

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Snacks Popcorn Microwave 94% Fat Free

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Nutritionally Similar Foods

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

Rye Flour Light

357 kcal9.82g protein

Couscous (Cooked)

112 kcal3.79g protein

Cereals Quaker Hominy Grits White Quick Dry

348 kcal8.8g protein

Crackers Melba Toast Rye (includes Pumpernickel)

389 kcal11.6g protein

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

71 kcal1.71g protein

Couscous Dry

376 kcal12.76g protein

Nutrient Highlights

  • Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted) is a excellent source of Fiber (28% DV) — see top foods ranked by Fiber
  • Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted) is a excellent source of Protein (22% DV) — see top foods ranked by Protein
  • Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted) is a good source of Iron (15% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 430mg of potassium per 100g, individuals on a renal diet should moderate their intake of Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted). See the Kidney Disease & Low-Potassium Diet guide for more.

  • The high fiber (7.7g) and low fat profile makes Snacks Pretzels Hard (Whole-wheat Including Both Salted and Unsalted) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 6% (#496 of 8,262)
  • Potassium: top 12% (#991 of 8,262)
  • Iron: top 21% (#1,735 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 Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories362
% Daily Value*
Total Fat 2.6G3%
Cholesterol 0MG0%
Sodium 203MG9%
Total Carbohydrate 81.3G30%
Dietary Fiber 7.7G28%
Total Sugars 0
Protein 11.1G22%
Vitamin D 0mcg0%
Calcium 28.0MG2%
Iron 2.7MG15%
Potassium 430MG9%

* 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: 167965.

View on USDA FoodData Central →