Pretzels (hard) Calories and Macros — Nutrition Facts per 1 oz (28g)
Pretzels (hard): 108 cal, 2.8g protein, 22.5g carbs, 0.8g fat per 1 oz (28g). Full nutrition breakdown, how pretzels (hard) fits common goals, and the fastest way to track it.
A serving of pretzels (hard) — 1 oz (28g) — comes to 108 calories, with 2.8g of protein, 22.5g of carbs, and 0.8g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.
Pretzels (hard) nutrition facts
| Nutrient | Per 1 oz (28g) | % Daily Value* |
|---|---|---|
| Calories | 108 kcal | 5% |
| Protein | 2.8 g | 6% |
| Carbohydrates | 22.5 g | 8% |
| Fat | 0.8 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Fiber | 1 g | 4% |
| Sugar | 0.6 g | — |
| Sodium | 314 mg | 14% |
| Cholesterol | 0 mg | 0% |
| Potassium | 62 mg | 1% |
| Calcium | 8 mg | 1% |
| Iron | 1.3 mg | 7% |
| Vitamin C | 0.6 mg | 1% |
*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.
Hard pretzels are low in fat but very low in fiber and high in sodium, so they spike hunger again quickly despite feeling like a 'light' snack.
How does pretzels (hard) fit your goals?
Pretzels (hard) is a carb-dominant food, with 22.5g of carbohydrate per 1 oz (28g). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.
How pretzels (hard) compares to other snacks
| Food (per 100g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pretzels (hard) | 384 | 10g | 80.4g | 2.9g |
| Rice Cakes | 387 | 8.2g | 81.5g | 2.8g |
| Saltine Crackers | 418 | 9.5g | 74g | 8.6g |
| Graham Crackers | 430 | 6.7g | 77.7g | 10.6g |
Tracking pretzels (hard) without the friction
The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time pretzels (hard) hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.
Related foods
- Rice Cakes calories and macros
- Saltine Crackers calories and macros
- Graham Crackers calories and macros
- Granola calories and macros
Browse all snacks in the food database.
Pretzels (hard) calories by serving size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28g) | 108 | 2.8g | 22.5g | 0.8g |
| 10 twists (60g) | 230 | 6g | 48.2g | 1.7g |
| 100g | 384 | 10g | 80.4g | 2.9g |
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