# Pretzels, hard nutrition: 10 g protein per 100 g | Macro Friendly Meals

10 g protein per 100 g, 2.8 g per 1 oz.

Updated 2026-10-23 - data v2026-10-23.1

USDA FoodData Central nutrition for Pretzels, hard, per 100 g and per 1 oz (28 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 387 | 10 | 80 | 3 |
| Per serving (1 oz, 28 g) | 108 | 2.8 | 22.4 | 0.8 |

Protein per 100 kcal: 2.6 g.

## Real food (2025–2030 Dietary Guidelines)

Classification: limit (REFINED_GRAIN). Cite: DGA p3.

Added sugar per serving: 0 g.

## Cost

Cost per serving: $0.20–$0.60.

Cost midpoint: $0.40.

Cost per 10 g protein: $1.43.

## Diet and scores

Mediterranean, Vegetarian, Vegan, Pescatarian, Dairy-Free

Scores are not on the finder list for this food.

Longevity: none noted.

## Recipes using this food

None yet.

## Related

- [Corn tortillas](https://macrofriendlymeals.com/foods/corn-tortillas) (2.6 g protein / 100 kcal)
- [Pancakes](https://macrofriendlymeals.com/foods/pancakes) (2.8 g protein / 100 kcal)
- [Cantaloupe](https://macrofriendlymeals.com/foods/cantaloupe) (2.4 g protein / 100 kcal)
- [Butternut squash, roasted](https://macrofriendlymeals.com/foods/butternut-squash-roasted) (2.3 g protein / 100 kcal)
- [Peaches](https://macrofriendlymeals.com/foods/peaches) (2.3 g protein / 100 kcal)
- [Raspberries](https://macrofriendlymeals.com/foods/raspberries) (2.3 g protein / 100 kcal)

Nutrition values match USDA FoodData Central (estimate). Not medical advice.

USDA FDC ID: not yet linked.

Canonical: https://macrofriendlymeals.com/foods/pretzels-hard

Cite as: Macro Friendly Meals, "Pretzels, hard nutrition", https://macrofriendlymeals.com/foods/pretzels-hard, data v2026-10-23.1.