Hard pretzels (plain, salted) nutrition facts
Per 1 oz · 28 g
of a 2,000 cal day
- Protein2.8g10% of calories
- Carbs23g83% of calories
- Fat0.8g7% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Hard pretzels (plain, salted) (1 oz, 28 g) has 109 calories, with 2.8 g of protein, 23 g of carbohydrates and 0.8 g of fat. Most of its energy comes from carbs (83% of calories).
High in
20%+ of the daily value
Nothing notable
Good source of
10–19% of the daily value
- Thiamine10%
- Folate (B9)12%
- Iron16%
- Manganese12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 oz (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 47 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 2% |
| Choline | 8 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 8 mg | 1% |
| Iron | 1 mg | 16% |
| Potassium | 63 mg | 1% |
| Magnesium | 8 mg | 2% |
| Phosphorus | 36 mg | 5% |
| Zinc | 0.3 mg | 3% |
| Copper | 0 mg | 5% |
| Manganese | 0.3 mg | 12% |
| Selenium | 1 μg | 2% |
Full breakdown · 39 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 21 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Dot's Homestyle Pretzels Pretzel Twists, Original Seasoned464
- Crisp Power Everything Protein Pretzels393
- Snack Factory Organic Pretzel Crisps, Original393
- Snack Factory Pretzel Crisps, Original, Deli Style393
- Rold Gold Tiny Twists Pretzels Original Flavored 16 Oz393
- Hanover Pretzels, Lowfat, 100 Calorie Pack, Mini385
- Hard pretzels (plain, salted)383
Similar foods
110 calCrisp Power Everything Protein Pretzels18 pretzels+1 cal
100 calHanover Pretzels, Lowfat, 100 Calorie Pack, Mini1 bag of Snyder's−9 cal
110 calSnack Factory Organic Pretzel Crisps, Original11 crackers+1 cal
130 calDot's Homestyle Pretzels Pretzel Twists, Original Seasoned1 oz.+21 cal
110 calSnack Factory Pretzel Crisps, Original, Deli Style11 crackers+1 cal
110 calRold Gold Tiny Twists Pretzels Original Flavored 16 Oz17 pretzels+1 cal
Burning 109 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 21minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 15minSwimming laps
Common questions
How many calories are in Hard pretzels (plain, salted)?
One serving of Hard pretzels (plain, salted) (1 oz) has 109 calories, which works out to 383 calories per 100 g. That is about 5.4% of a 2,000-calorie day.
Are Hard pretzels (plain, salted) high in protein?
Not especially. It has 2.8 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Hard pretzels (plain, salted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 83% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Hard pretzels (plain, salted)?
352 mg per serving.
How much sugar is in Hard pretzels (plain, salted)?
0.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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