TempoLife › Calorie database › Snacks › Whole-wheat hard pretzel
Whole-wheat hard pretzel calories and nutrition facts
100 grams of whole-wheat hard pretzel contains 362 calories, with 11.1 g of protein, 81.3 g of carbohydrate and 2.6 g of fat. It provides 7.7 g of fiber per 100 g. Most of its calories come from carbohydrate.
Where the calories come from
Protein 11% Carbs 83% Fat 6%
How whole-wheat hard pretzel compares
Per 100 g, against the closest snacks in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Whole-wheat hard pretzel | 362 kcal | 11.1 g | 81.3 g | 2.6 g |
| Pretzels | 384 kcal | 10 g | 80.4 g | 2.9 g |
| Popcorn cake | 384 kcal | 9.7 g | 80.1 g | 3.1 g |
| Brown rice and buckwheat rice cake | 380 kcal | 9 g | 80.1 g | 3.5 g |
| Brown rice chips | 384 kcal | 8.2 g | 81.5 g | 2.8 g |
Nutrition facts for whole-wheat hard pretzel
| Nutrient | Per 100 g |
|---|---|
| Calories | 362 kcal |
| Protein | 11.1 g |
| Carbohydrate | 81.3 g |
| Fat | 2.6 g |
| Fiber | 7.7 g |
| Saturated fat | 0.6 g |
| Salt | 0.5 g |
Print an EU-style nutrition label for whole-wheat hard pretzel — per 100 g and per portion.
Vitamins and minerals in whole-wheat hard pretzel
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 2.7 mg | 116% |
| Niacin (B3) | 6.5 mg | 41% |
| Thiamin (B1) | 0.44 mg | 37% |
| Copper | 0.28 mg | 31% |
| Riboflavin (B2) | 0.29 mg | 22% |
| Vitamin B6 | 0.27 mg | 16% |
| Iron | 2.7 mg | 15% |
| Phosphorus | 125 mg | 10% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common whole-wheat hard pretzel servings
How many calories in a portion of whole-wheat hard pretzel — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 101.4 kcal | 3.1 g | 22.8 g | 0.7 g |
| 2 oz (57 g) | 206 kcal | 6 g | 46 g | 1 g |
| 100 g (100 g) | 362 kcal | 11 g | 81 g | 3 g |
Log whole-wheat hard pretzel in one tap
TempoLife lets you search this food, pick your portion and save it to a private daily diary — or snap a photo of the whole meal and edit the estimate. Free to start.
Frequently asked questions
How many calories are in whole-wheat hard pretzel?
Whole-wheat hard pretzel has 362 calories per 100 grams.
How much protein is in whole-wheat hard pretzel?
Whole-wheat hard pretzel contains 11.1 g of protein per 100 g.
How much fiber does whole-wheat hard pretzel have?
Whole-wheat hard pretzel has 7.7 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these whole-wheat hard pretzel calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #167965 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
