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Hard pretzels (whole-wheat)
Snacks & Sweets

Hard pretzels (whole-wheat) nutrition facts

Per 1 oz ยท 28 g

Calories
103
5%
of a 2,000 cal day
  • Protein
    3.1g
    11% of calories
  • Carbs
    23g
    83% of calories
  • Fat
    0.7g
    6% of calories
Portion
  • โœ“ Low fat
  • โœ“ Low saturated fat
  • โœ“ Low sodium
  • โœ“ Cholesterol free

At a glance

One serving of Hard pretzels (whole-wheat) (1 oz, 28 g) has 103 calories, with 3.1 g of protein, 23 g of carbohydrates and 0.7 g of fat. Most of its energy comes from carbs (83% of calories). It is high in manganese (33% DV).

Per 100 g
361cal
medium energy density
Protein per 100 cal
3g
Net carbs
21g
carbs minus fiber
Fiber
2.2g

High in

20%+ of the daily value

  • Manganese33%

Good source of

10โ€“19% of the daily value

  • Thiamine10%
  • Niacin12%
  • Iron10%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 oz (28 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 ฮผg
0%
Vitamin C0.3 mg
0%
Thiamine0.1 mg
10%
Riboflavin (B2)0.1 mg
6%
Niacin2 mg
12%
Vitamin B60.1 mg
6%
Folate (B9)15 ฮผg
4%
Vitamin B120 ฮผg
0%
Pantothenic acid0.2 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium8 mg
1%
Iron1 mg
10%
Potassium122 mg
3%
Magnesium9 mg
2%
Phosphorus35 mg
5%
Zinc0.2 mg
2%
Copper0.1 mg
9%
Manganese1 mg
33%
Full breakdown ยท 23 more nutrients
NutrientAmount% Daily Value
Alanine0.1 gโ€”
Arginine0.2 gโ€”
Aspartic acid0.2 gโ€”
Cystine0.1 gโ€”
Glutamic acid1 gโ€”
Glycine0.1 gโ€”
Histidine0.1 gโ€”
Isoleucine0.1 gโ€”
Leucine0.2 gโ€”
Lysine0.1 gโ€”
Methionine0.1 gโ€”
Monounsaturated fats0.3 gโ€”
Phenylalanine0.1 gโ€”
Polyunsaturated fats0.2 gโ€”
Proline0.3 gโ€”
Retinol0 ฮผgโ€”
Serine0.1 gโ€”
Threonine0.1 gโ€”
Total omega 30 gโ€”
Total omega 60 gโ€”
Tryptophan0 gโ€”
Tyrosine0.1 gโ€”
Valine0.1 gโ€”

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 103 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 19min
    Walking (3.5 mph)
  • 12min
    Cycling (moderate)
  • 9min
    Running (6 mph)
  • 14min
    Swimming laps

Common questions

How many calories are in Hard pretzels (whole-wheat)?

One serving of Hard pretzels (whole-wheat) (1 oz) has 103 calories, which works out to 361 calories per 100 g. That is about 5.1% of a 2,000-calorie day.

Are Hard pretzels (whole-wheat) high in protein?

Not especially. It has 3.1 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Hard pretzels (whole-wheat) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 83% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ€“50 g per day.

How much sodium is in Hard pretzels (whole-wheat)?

58 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

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