Snacks (pretzels, hard, whole-wheat including both salted and unsalted) nutrition facts

100 grams of snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 362 calories, 11 g of protein, 81 g of carbohydrates and 2.6 g of fat. It is an excellent source of manganese (116% DV), niacin (B3) (41% DV), thiamin (B1) (37% DV) and copper (31% DV). Most of its calories (83%) come from carbs. It is high in fiber.

Nutrition Facts
Calories362
% Daily Value*
Total fat 2.6 g3%
Saturated fat 0.56 g3%
Cholesterol 0 mg0%
Sodium 203 mg9%
Total carbohydrate 81.3 g30%
Dietary fiber 7.7 g28%
Protein 11.1 g22%
Calcium 28 mg2%
Iron 2.69 mg15%
Potassium 430 mg9%

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

Calorie breakdown

Protein 11%Carbs 83%Fat 6%
362calories
11.1 gprotein
81.3 gcarbs
2.6 gfat

Values shown for 100 g.

Rich in

  • Manganese116%
  • Niacin (B3)41%
  • Thiamin (B1)37%
  • Copper31%
  • Dietary fiber28%
  • Protein22%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin A0 µg0%
Vitamin C1 mg1%
Thiamin (B1)0.44 mg37%
Riboflavin (B2)0.29 mg22%
Niacin (B3)6.54 mg41%
Pantothenic acid (B5)0.81 mg16%
Vitamin B60.27 mg16%
Folate54 µg14%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium28 mg2%
Iron2.69 mg15%
Potassium430 mg9%
Magnesium30 mg7%
Phosphorus125 mg10%
Zinc0.62 mg6%
Copper0.28 mg31%
Manganese2.66 mg116%

Fats

NutrientAmount% DV
Saturated fat0.56 g3%
Monounsaturated fat1.03 g-
Polyunsaturated fat0.83 g-

Other

NutrientAmount% DV
Water3.9 g-

How it compares to other snacks

Per 100 gSnacks (pretzels, hard, whole-wheat including both salted and unsalted)Category averageDifference
Calories362444-18%
Protein11.1 g9.75 g+14%
Total carbohydrate81.3 g64.5 g+26%
Total fat2.6 g17.1 g-85%
Dietary fiber7.7 g5.2 g+48%
Sodium203 mg424 mg-52%

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Source: USDA FoodData Central, SR Legacy, FDC ID 167965. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.