Energy
lower quarter326 kcalthis record per 100 g
- Corpus median
- 370 kcal
- Middle 50%
- 340–388 kcal
Based on 37 records reporting energy.
Snacks & dessertshigher variability
Pretzels, soft, gluten free, coated or flavored calories: 310 per 1 medium/regular (95 g)
This exact USDA record reports 310 calories for 1 medium/regular (95 g). That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
1 medium/regular · 95 g
- Calories
- 310 kcal
- Protein
- 3.9 g
- Carbohydrate
- 51.5 g
- Total fat
- 9.9 g
- Fiber
- 3.5 g
- Sodium
- 768 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 1 medium/regular · 95 g
310calories
Pretzels, soft, gluten free, coated or flavored
- Protein
- 3.9 g
- Carbs
- 51.5 g
- Fat
- 9.9 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 310 calories for 1 medium/regular at 95 grams. On a fixed-weight basis, the same record contains 326 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 3.9 g protein, 3.5 g fiber, and 768 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca, representing 61.3% of the record’s listed input weight. The record contains 4 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The source calls its underlying survey portion “Quantity not specified,” but it separately lists 1 medium/regular at the identical weight. We use the familiar household label here without changing the source calculation.
The household measures attached to this record span roughly 46–479 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2708289: “Pretzels, soft, gluten free, coated or flavored.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2708289, each row multiplies the published per-100-gram values by its stated weight. “1 bite size/nugget” through “1 cup, nuggets” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 bite size/nuggetUSDA-listed household measure | 14 g | 46 kcal | 0.6 g | 0.5 g | 113 mg |
| 1 medium/regularUSDA-listed household measure | 95 g | 310 kcal | 3.9 g | 3.5 g | 768 mg |
| 1 cup, nuggetsUSDA-listed household measure | 147 g | 479 kcal | 6 g | 5.4 g | 1,188 mg |
02 · Fixed-weight context
Where 100 grams sits inside Pretzels/snack mix
The comparison set contains 37 exact records in the Pretzels/snack mix USDA category. Here, “lower quarter” describes FDC 2708289’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
lower quarter4.1 gthis record per 100 g
- Corpus median
- 8.2 g
- Middle 50%
- 6.2–9.9 g
Based on 37 records reporting protein.
Dietary fiber
upper quarter3.7 gthis record per 100 g
- Corpus median
- 2.8 g
- Middle 50%
- 1.6–3.5 g
Based on 37 records reporting dietary fiber.
Sodium
middle half808 mgthis record per 100 g
- Corpus median
- 685 mg
- Middle 50%
- 310–1,040 mg
Based on 37 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2708289’s 95 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Dietary fiber; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Dietary fiber3.5 g
≈ 13% DV. This does not cross the FDA’s 20% ‘high’ guide.
Iron2 mg
≈ 9% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium768 mg
≈ 33% DV. This crosses the FDA’s 20% ‘high’ guide.
Saturated fat4.5 g
≈ 23% DV. This crosses the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Pretzels, soft, gluten free, coated or flavored,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2708287 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 bite size/nugget to 1 cup, nuggets
USDA assigns those measures 14 g and 147 g. At this record’s fixed composition, scaled energy moves from 46 kcal to 479 kcal.
- 02
Record choice: compare with FDC 2708287
At an equal 100 g, this record has 4.7 g more total fat than “Pretzels, soft, gluten free.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca
The source formulation has 4 input rows; Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca supplies 61.3% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “soft; gluten free; coated or flavored” fits. Inspect FDC 2708287 when “soft; gluten free” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Pretzels, soft, gluten free, coated or flavored
- Exact source wording
- “Pretzels, soft, gluten free, coated or flavored”
- Source identity
- USDA FDC 2708289 · FNDDS 54408487
- Named qualifiers
- soft · gluten free · coated or flavored
- Source inputs unique in this pair
- Cheese, parmesan, grated · Butter oil, anhydrous
Inspect this alternative when its fields fit better
Pretzels, soft, gluten free
- Exact source wording
- “Pretzels, soft, gluten free”
- Source identity
- USDA FDC 2708287 · FNDDS 54408485
- Named qualifiers
- soft · gluten free
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “soft”, “gluten free”, and “coated or flavored”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordPretzels, soft, gluten free, coated or flavored | 95 g310 kcal | 326 kcal | 4.1 g | 10.4 g | 3.7 g | 808 mg |
| Pretzels, soft, gluten free | 95 g282 kcal | 297 kcal | 4 g | 5.7 g | 4 g | 839 mg |
| Pretzels, soft, gluten free, cinnamon sugar coated | 95 g322 kcal | 339 kcal | 3.1 g | 8.1 g | 3.8 g | 631 mg |
| Pretzels, soft, from frozen, coated or flavored | 71 g259 kcal | 365 kcal | 7.9 g | 7.8 g | 1.6 g | 896 mg |
| Pretzels, hard, flavored, gluten free | 28 g110 kcal | 393 kcal | 3.5 g | 7.6 g | 3.3 g | 1,620 mg |
| Pretzels, hard, coated, gluten free | 28 g126 kcal | 451 kcal | 3.8 g | 15.6 g | 1.4 g | 663 mg |
| Pretzels, soft, ready-to-eat, coated or flavored | 125 g456 kcal | 365 kcal | 7.9 g | 7.8 g | 1.6 g | 896 mg |
How to compare FDC 2708289: its source amount is 95 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2708289, the 5 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 medium/regular
310 kcal
95 g
1 pretzel, NS as to size
310 kcal
95 g
1 bite size/nugget
46 kcal
14 g
1 pretzel stick
68 kcal
21 g
1 cup, nuggets
479 kcal
147 g
At a glance
Nutrient signals in the source amount
For FDC 2708289, Sodium is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Sodium
767.6 mg≈ 33% Daily ValueSaturated fat
4.5 g≈ 23% Daily ValueCarbohydrate
51.5 g≈ 19% Daily ValueThe percentages above apply to FDC 2708289’s 95 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Source-serving signals
What stands out in this record
These 2 calculated observations describe FDC 2708289 at 95 g—not a measured or recommended plate.
- The representative USDA portion supplies 3.5 g dietary fiber, about 13% of the Daily Value used on U.S. labels.
- The representative USDA portion contains 768 mg sodium, about 33% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 95 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 310 kcal 326 kcal | Not established Not established |
| Protein | 3.9 g 4.1 g | Not shown Not shown |
| Carbohydrate | 51.5 g 54.2 g | 19% 20% |
| Total fat | 9.9 g 10.4 g | 13% 13% |
| Dietary fiber | 3.5 g 3.7 g | 13% 13% |
| Sugars | 3.4 g 3.6 g | Not established Not established |
| Sodium | 767.6 mg 808 mg | 33% 35% |
| Saturated fat | 4.5 g 4.8 g | 23% 24% |
| Monounsaturated Fat | 3.3 g 3.4 g | Not established Not established |
| Polyunsaturated Fat | 0.7 g 0.7 g | Not established Not established |
| Cholesterol | 12.4 mg 13 mg | 4% 4% |
| Potassium | 67.5 mg 71 mg | 1% 2% |
| Calcium | 88.4 mg 93 mg | 7% 7% |
| Iron | 1.7 mg 1.8 mg | 9% 10% |
| Magnesium | 9.5 mg 10 mg | 2% 2% |
| Vitamin C | 0.1 mg 0.1 mg | 0% 0% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 39.9 µg 42 µg | 4% 5% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 27.5 g 28.9 g | Not established Not established |
For FDC 2708289, approximate percentages divide the displayed 95 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2708289 to 4 source inputs totaling 106 g in its standardized formulation. Publishing that exact provenance makes “Pretzels, soft, gluten free, coated or flavored” inspectable beside similarly named records.
How to read this
4 listed components
The largest listed inputs by source weight are Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca, Snacks, Pretzels, gluten- free made with cornstarch and potato flour, Butter oil, anhydrous. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
106 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapiocaUSDA ingredient 28337 · encyclopedia page available | 65 GM | 65 g | 61.3% |
| 2 | Snacks, Pretzels, gluten- free made with cornstarch and potato flourUSDA ingredient 25065 · encyclopedia page available | 35 GM | 35 g | 33% |
| 3 | Cheese, parmesan, gratedUSDA ingredient 1032 · encyclopedia page available | 1 GM | 1 g | 0.9% |
| 4 | Butter oil, anhydrousUSDA ingredient 1003 · encyclopedia page available | 5 GM | 5 g | 4.7% |
USDA shorthand in this evidence
- NS as to… means “not specified as to…” the detail that follows. It preserves an unknown distinction; it does not mean the ingredient or characteristic is absent.
Exact-record context
What makes this USDA record distinct?
For FDC 2708289, the close-record rule searches the USDA “Pretzels/snack mix” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Pretzels, soft, gluten free, coated or flavored
- USDA category
- Pretzels/snack mix
- FDC ID
- 2708289
- FNDDS code
- 54408487
Closest inspectable record
Pretzels, soft, gluten free
- USDA category
- Pretzels/snack mix
- FDC ID
- 2708287
- FNDDS code
- 54408485
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 326 kcal | 297 kcal | +29 kcal |
| Protein | 4.1 g | 4 g | +0.1 g |
| Carbohydrate | 54.2 g | 57.3 g | −3.1 g |
| Total fat | 10.4 g | 5.7 g | +4.7 g |
| Dietary fiber | 3.7 g | 4 g | −0.3 g |
| Sodium | 808 mg | 839 mg | −31 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 29 more calories and 4.7 g more total fat than “Pretzels, soft, gluten free.”
Only this record lists Cheese, parmesan, grated; Butter oil, anhydrous. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
2 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca; Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
Listed only in this record: Cheese, parmesan, grated; Butter oil, anhydrous.
Portion evidence
The listed portion sets match
This record’s reference amount is 95 g; a familiar listed measure is 1 medium/regular (95 g).
The comparison record’s reference amount is 95 g; a familiar listed measure is 1 medium/regular (95 g).
Use the 100-gram row to compare FDC 2708289 with FDC 2708287 at equal mass; use their 95 g and 95 g source amounts only for portion matching.
Evidence boundary: FDC 2708289 versus FDC 2708287 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full pretzels/snack mix source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2708289 appears in 2 pair pages that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
4 material nutrient differencesPretzels, soft, gluten free, coated or flavored vs Pretzels, soft, from frozen, saltedInspect descriptions, portions, formulations, and both sources →5 material nutrient differencesPretzels, soft, gluten free, coated or flavored vs Pretzels, soft, from frozen, unsaltedInspect descriptions, portions, formulations, and both sources →
From record to familiar meal
Guides that use this exact USDA record
These 2 guides place “Pretzels, soft, gluten free, coated or flavored” beside explicitly linked source records; use them to compare preparations without turning FDC 2708289 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with piece or portion size, recipe or brand, fillings or frosting, added fats and sugars.
For “Pretzels, soft, gluten free, coated or flavored,” resolve piece or portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
piece or portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
recipe or brand
Prefer a package, menu, or known recipe when it identifies the food more precisely. Otherwise preserve the generic record as an explicit approximation.
- 03
fillings or frosting
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
- 04
added fats and sugars
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2708289 comes from FoodData Central Survey Foods (FNDDS). Its 326 kcal per 100 g becomes 310 kcal at 95 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” The separately listed 1 medium/regular has the same gram weight, so the familiar label can be shown without changing the calculation.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2708289
FNDDS food code: 54408487
The scaling for FDC 2708289 can be exact while the match to “Pretzels, soft, gluten free, coated or flavored” is wrong. That is why this profile keeps its 95 g weight, 4-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.