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Snacks, pretzels, hard, plain, salted
Nutrition facts per 100 g · edible portion
Snack Foods53 forms & preparations
Dietary labels are inferred automatically from Snacks, pretzels, hard, plain, salted's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Fair nutrient density 21/100
How many beneficial nutrients Snacks, pretzels, hard, plain, salted delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Snacks, pretzels, hard, plain, salted come from — the split across carbs, fat & protein.
83% from carbs
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Carbs 83%79.8 g per serving
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Fat 6%2.6 g per serving
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Protein 11%10.3 g per serving
What Snacks, pretzels, hard, plain, salted is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 79.8 g | |
| Dietary Fiber | 3.0 g | |
| Starch | 71.4 g | — |
| Total Sugars | 2.8 g | — |
| Sucrose | 0.1 g | — |
| Glucose | 0.7 g | — |
| Fructose | 0.2 g | — |
| Lactose | 0.0 g | — |
| Maltose | 1.4 g | — |
| Galactose | 0.2 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.6 g | |
| Saturated Fat | 0.5 g | |
| Monounsaturated Fat | 1.2 g | — |
| Polyunsaturated Fat | 1.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 74.0 mg | — |
| Omega-6 Fatty Acids | 998.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 368.0 mg | — |
| Stearic Acid | 124.0 mg | — |
| Arachidic Acid | 6.0 mg | — |
| Behenic Acid | 3.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 937.0 mg | — |
| Gadoleic Acid | 7.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Nervonic Acid | 0.0 mg | — |
| Linoleic Acid | 998.0 mg | — |
| alpha-Linolenic Acid (ALA) | 74.0 mg | — |
| gamma-Linolenic Acid | 0.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 10.3 g | |
| Histidine | 220.0 mg | — |
| Isoleucine | 407.0 mg | — |
| Leucine | 757.0 mg | — |
| Lysine | 257.0 mg | — |
| Methionine | 177.0 mg | — |
| Phenylalanine | 520.0 mg | — |
| Threonine | 250.0 mg | — |
| Tryptophan | 97.0 mg | — |
| Valine | 480.0 mg | — |
| Alanine | 340.0 mg | — |
| Arginine | 363.0 mg | — |
| Aspartic Acid | 597.0 mg | — |
| Cystine | 170.0 mg | — |
| Glutamic Acid | 3,647.0 mg | — |
| Glycine | 417.0 mg | — |
| Proline | 1,199.0 mg | — |
| Serine | 534.0 mg | — |
| Tyrosine | 324.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.4 mg | |
| Vitamin K | 2.1 mcg | |
| Thiamin (B1) | 0.5 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 5.1 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | 186.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 29.5 mg | |
| Betaine | 50.0 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 18.0 mg | |
| Iron | 5.2 mg | |
| Magnesium | 29.0 mg | |
| Phosphorus | 113.0 mg | |
| Potassium | 136.0 mg | |
| Sodium | 1,357.0 mg | |
| Zinc | 1.4 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.9 mg | |
| Selenium | 6.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 3.8 g | — |
About Snacks, pretzels, hard, plain, salted
Hard pretzels are the crunchy, knotted or stick-shaped baked snacks with a distinctive glossy, salt-flecked crust. Unlike fried chips, they're baked, which gives them a drier crunch and a very different nutritional profile.
Being baked rather than fried, pretzels are notably low in fat — often held up as a 'better than chips' snack for that reason. But they're built on refined white flour, so they're low in fiber and mostly fast-digesting carbohydrate, and they're typically high in sodium from the salt crust. Wholewheat versions add a little fiber.
Lower in fat than most savory snacks but high in refined carbs and salt, pretzels are a lighter crunchy option — just one where the sodium is the number to keep an eye on.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Snacks, pretzels, hard, plain, salted?
There are 380 calories in 100 g of Snacks, pretzels, hard, plain, salted, or about 228 calories in 10 twists (60 g).
How much protein is in Snacks, pretzels, hard, plain, salted?
Snacks, pretzels, hard, plain, salted contains 10.3 g of protein per 100 g.
How many carbs are in Snacks, pretzels, hard, plain, salted?
Snacks, pretzels, hard, plain, salted has 79.8 g of carbohydrates per 100 g.
How much fat is in Snacks, pretzels, hard, plain, salted?
Snacks, pretzels, hard, plain, salted provides 2.6 g of total fat per 100 g.
What is Snacks, pretzels, hard, plain, salted a good source of?
Snacks, pretzels, hard, plain, salted is an excellent source of Folate (B9) (47% DV), Thiamin (B1) (42% DV), Manganese (41% DV), Niacin (B3) (32% DV), Iron (29% DV) and Riboflavin (B2) (25% DV) and a good source of Copper, Zinc, Dietary Fiber and Selenium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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