🥨 snack
Calories in Pretzels (hard)
108kcal
Per 1 oz (~20 mini) (28g)
Protein
2.8g
Carbs
22.4g
Fat
0.8g
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Hard pretzels — baked salted dough.
~110 kcal per ounce. Lower fat than chips. Sodium is the variable.
Best for
- training days and glycogen refill — 80g carbs / 100g
- budget meals where cheap energy density matters
Watch out
- portion creep — cooked volume looks bigger than the grams you meant
- sauces and oils that turn a carb staple into a hidden calorie sink
How to log it
Weigh cooked pretzels (hard) if that is the state in the DB serving. 1 oz (~20 mini) (~28g) is the practical unit in the app.
Where it fits the day
Best next to a protein source. Alone it is fuel, not a complete macro plan.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (~20 mini) (28g) | 108 | 2.8g | 22.4g | 0.8g |
| 1 large (80g) | 307 | 8g | 64g | 2.4g |
Per 100g: 384 kcal · 10g P · 80g C · 3g F