USDA source topicSnacks & desserts

Pretzels/snack mix: nutrition range, portions, and source records

This wiki page organizes 37 exact USDA Survey Foods records labeled “Pretzels/snack mix.” It shows the median and central spread of reported nutrients per 100 grams, explains the portion and preparation language present in the records, and keeps every underlying profile and citation available for inspection.

What is included?

The exact descriptions define the topic.

USDA places these records in the “Pretzels/snack mix” survey-food category. Within Feast’s broader navigation, they appear under Snacks & desserts (37 records). The category label is useful for discovery, but it does not mean every record uses the same recipe, brand, cooking method, or portion.

The current collection includes Pretzels, soft, filled with cheese; Pretzel chips, hard, flavored; Pretzels, hard, white chocolate coated; Pretzels, hard, multigrain; Pretzels, soft, gluten free, cinnamon sugar coated; Pretzels, soft, from frozen, coated or flavored. Those examples show why the exact wording matters. The complete alphabetical catalog farther down the page preserves all 37 descriptions instead of replacing them with one generic average.

A robust view of the data

Median and central nutrient ranges per 100 grams

The central range runs from the 10th to the 90th percentile of the records on this page. The observed minimum and maximum are included for transparency, but the middle interval is generally more useful for seeing the collection without letting one extreme record dominate.

Nutrient	Median	Central 80%	Observed span	Records
Caloriesper 100 g	370 kcal	339 kcal–447 kcal	297 kcal–467 kcal	37
Proteinper 100 g	8.2 g	3.7 g–10.2 g	3.1 g–14 g	37
Carbohydrateper 100 g	70.7 g	59.4 g–79.3 g	53.4 g–80.4 g	37
Total fatper 100 g	5.7 g	3 g–14.8 g	2.8 g–19 g	37
Dietary fiberper 100 g	2.8 g	1.4 g–3.8 g	1.1 g–4.6 g	37
Total sugarsper 100 g	2.2 g	0.3 g–29 g	0.2 g–45.4 g	37
Sodiumper 100 g	685 mg	250 mg–1,590 mg	240 mg–2,470 mg	37
Potassiumper 100 g	92 mg	70 mg–219 mg	62 mg–333 mg	37
Calciumper 100 g	32 mg	23 mg–110 mg	0 mg–197 mg	37
Ironper 100 g	3.6 mg	0.7 mg–4.5 mg	0.3 mg–4.9 mg	37

All rows use the same 100-gram denominator and values from the cited records. The interval is descriptive, not a recommended intake range or statistical confidence interval.

Calories context

370 kcal at the collection midpoint

Across 37 “Pretzels/snack mix” records, the middle reported calories value is 370 kcal per 100 grams. The central records run from 339 kcal to 447 kcal, while the complete observed span is 297 kcal to 467 kcal.

Pretzels, soft, filled with cheese is nearest the lower central boundary, and Pretzels, hard, white chocolate coated is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Protein context

8.2 g at the collection midpoint

Across 37 “Pretzels/snack mix” records, the middle reported protein value is 8.2 g per 100 grams. The central records run from 3.7 g to 10.2 g, while the complete observed span is 3.1 g to 14 g.

Pretzels, hard, coated, gluten free is nearest the lower central boundary, and Pretzels, hard, multigrain is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Carbohydrate context

70.7 g at the collection midpoint

Across 37 “Pretzels/snack mix” records, the middle reported carbohydrate value is 70.7 g per 100 grams. The central records run from 59.4 g to 79.3 g, while the complete observed span is 53.4 g to 80.4 g.

Pretzels, hard, peanut butter filled is nearest the lower central boundary, and Pretzels, hard, plain, unsalted is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Total fat context

5.7 g at the collection midpoint

Across 37 “Pretzels/snack mix” records, the middle reported total fat value is 5.7 g per 100 grams. The central records run from 3 g to 14.8 g, while the complete observed span is 2.8 g to 19 g.

Pretzels, soft, from frozen, salted is nearest the lower central boundary, and Pretzels, hard, white chocolate coated is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Dietary fiber context

2.8 g at the collection midpoint

Across 37 “Pretzels/snack mix” records, the middle reported dietary fiber value is 2.8 g per 100 grams. The central records run from 1.4 g to 3.8 g, while the complete observed span is 1.1 g to 4.6 g.

Pretzels, hard, coated, gluten free is nearest the lower central boundary, and Pretzels, soft, gluten free, cinnamon sugar coated is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Total sugars context

2.2 g at the collection midpoint

Across 37 “Pretzels/snack mix” records, the middle reported total sugars value is 2.2 g per 100 grams. The central records run from 0.3 g to 29 g, while the complete observed span is 0.2 g to 45.4 g.

Pretzels, soft, from frozen, salted is nearest the lower central boundary, and Pretzels, soft, gluten free, cinnamon sugar coated is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Sodium context

685 mg at the collection midpoint

Across 37 “Pretzels/snack mix” records, the middle reported sodium value is 685 mg per 100 grams. The central records run from 250 mg to 1,590 mg, while the complete observed span is 240 mg to 2,470 mg.

Pretzels, hard, plain, unsalted is nearest the lower central boundary, and Pretzels, hard, plain, gluten free is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Potassium context

92 mg at the collection midpoint

Across 37 “Pretzels/snack mix” records, the middle reported potassium value is 92 mg per 100 grams. The central records run from 70 mg to 219 mg, while the complete observed span is 62 mg to 333 mg.

Pretzels, soft, gluten free, coated or flavored is nearest the lower central boundary, and Pretzel chips, hard, plain is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Calcium context

32 mg at the collection midpoint

Across 37 “Pretzels/snack mix” records, the middle reported calcium value is 32 mg per 100 grams. The central records run from 23 mg to 110 mg, while the complete observed span is 0 mg to 197 mg.

Pretzels, soft, from frozen, salted is nearest the lower central boundary, and Pretzels, soft, filled with cheese is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Iron context

3.6 mg at the collection midpoint

Across 37 “Pretzels/snack mix” records, the middle reported iron value is 3.6 mg per 100 grams. The central records run from 0.7 mg to 4.5 mg, while the complete observed span is 0.3 mg to 4.9 mg.

Pretzels, hard, cheese filled is nearest the lower central boundary, and Pretzel chips, hard, plain is nearest the upper central boundary. These are reference positions in this corpus, not labels of overall food quality.

Preparation language in the records

Source descriptions reveal meaningful distinctions.

The counts below report words and phrases that appear explicitly in the 37 USDA descriptions. They can help narrow a search to a closer record. They do not prove that the named preparation caused a nutrient difference, because these survey-food records are not controlled experiments.

gluten-free

7 records use this wording, including Pretzel chips, hard, gluten free; Pretzels, hard, coated, gluten free; Pretzels, hard, flavored, gluten free.

frozen

6 records use this wording, including Pretzels, soft, from frozen, cinnamon sugar coated; Pretzels, soft, from frozen, coated or flavored; Pretzels, soft, from frozen, salted.

Portion context

Household measures answer a different question than 100 grams.

37 of 37 records (100%) include at least one named measure in the source data. Together those records provide 266 usable named measures.

Across the pooled named measures, the midpoint gram weight is 30 g. The central 10th-to-90th-percentile interval runs from 3 g to 147 g, while the complete observed span is 1–175 g. This pooled summary mixes different measure types, so it is a navigation aid rather than a suggested portion.

A cup, slice, piece, sandwich, fillet, or fluid ounce can represent a different amount of food. Even two measures with the same label may have different gram weights across records. Open the closest profile and use its listed weight instead of transferring a measure from another record.

USDA’s representative source amount is also not necessarily what a visitor ate. For equal-weight comparison, use the 100-gram table. For meal estimation, match the exact description first, then match the amount, and finally account for additions or preparation details absent from the selected record.

Common named measures in this topic

1 pretzel, NS as to sizeAppears on 33 recordsExample: Pretzels, hard, cheese filled →

1 pretzel stickAppears on 31 recordsExample: Pretzels, hard, chocolate coated →

1 bite size/nuggetAppears on 20 recordsExample: Pretzels, soft, filled with cheese →

1 cup, nuggetsAppears on 20 recordsExample: Pretzels, soft, filled with cheese →

1 medium/regularAppears on 20 recordsExample: Pretzels, soft, filled with cheese →

1 100 calorie packageAppears on 17 recordsExample: Pretzel chips, hard, flavored →

1 cupAppears on 17 recordsExample: Pretzel chips, hard, flavored →

1 large single serving bagAppears on 17 recordsExample: Pretzel chips, hard, flavored →

1 medium single serving bagAppears on 17 recordsExample: Pretzel chips, hard, flavored →

1 small single serving bagAppears on 17 recordsExample: Pretzel chips, hard, flavored →

Choosing a closer record

Use a sequence, not a guess disguised as precision.

01
Match the exact description
Look for the closest food name, preparation, additions, and context. “Pretzels/snack mix” is the collection label; the individual description is the actual reference.
02
Compare on equal weight
Use the per-100-gram values when comparing two records. This keeps the denominator fixed and prevents different source-serving weights from masquerading as a food difference.
03
Scale the closest listed measure
Open the profile, select a named household measure when one fits, or enter a gram estimate. Treat scaled decimals as arithmetic from the source—not greater certainty about the plate.
04
Add missing context
Brand, recipe, cooking fat, sauce, toppings, substitutions, and edible portion can move the result. A current package label or weighed recipe may be more specific than a generic survey-food record.

Complete source catalog

All 37 “Pretzels/snack mix” records

Records are alphabetical, not ranked. Every row links to a complete Feast profile with household measures, all reported nutrients, estimate factors, and methodology, plus the exact USDA FoodData Central source where available.

Exact USDA description	Calories	Protein	Fiber	Sodium	Source amount	References
Pretzel chips, hard, flavoredFDC 2708257	370 kcalper 100 g	9.7 gper 100 g	3.3 gper 100 g	2,460 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzel chips, hard, gluten freeFDC 2708258	380 kcalper 100 g	3.4 gper 100 g	3.2 gper 100 g	2,470 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzel chips, hard, plainFDC 2708256	375 kcalper 100 g	9.8 gper 100 g	3.3 gper 100 g	2,040 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, cheese filledFDC 2708265	463 kcalper 100 g	9.9 gper 100 g	3.6 gper 100 g	1,120 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, chocolate coatedFDC 2708260	467 kcalper 100 g	7.1 gper 100 g	3.5 gper 100 g	494 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, coated, gluten freeFDC 2708263	451 kcalper 100 g	3.8 gper 100 g	1.4 gper 100 g	663 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, flavoredFDC 2708252	388 kcalper 100 g	9.9 gper 100 g	3.4 gper 100 g	1,180 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, flavored, gluten freeFDC 2708255	393 kcalper 100 g	3.5 gper 100 g	3.3 gper 100 g	1,620 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, multigrainFDC 2708253	381 kcalper 100 g	10.2 gper 100 g	4.2 gper 100 g	1,100 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, peanut butter filledFDC 2708266	454 kcalper 100 g	14 gper 100 g	3.9 gper 100 g	1,040 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, plain, gluten freeFDC 2708254	389 kcalper 100 g	3.5 gper 100 g	3.3 gper 100 g	1,570 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, plain, lightly saltedFDC 2708250	382 kcalper 100 g	9.6 gper 100 g	3.1 gper 100 g	685 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, plain, saltedFDC 2708249	384 kcalper 100 g	10 gper 100 g	3.4 gper 100 g	1,120 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, plain, unsaltedFDC 2708251	381 kcalper 100 g	9.1 gper 100 g	2.8 gper 100 g	250 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, white chocolate coatedFDC 2708261	445 kcalper 100 g	5.9 gper 100 g	1.2 gper 100 g	442 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, hard, yogurt coatedFDC 2708262	438 kcalper 100 g	5.9 gper 100 g	1.1 gper 100 g	441 mgper 100 g	28 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, filled with cheeseFDC 2708284	339 kcalper 100 g	10.2 gper 100 g	1.5 gper 100 g	310 mgper 100 g	99 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, from frozen, cinnamon sugar coatedFDC 2708280	374 kcalper 100 g	6.2 gper 100 g	2.1 gper 100 g	248 mgper 100 g	71 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, from frozen, coated or flavoredFDC 2708281	365 kcalper 100 g	7.9 gper 100 g	1.6 gper 100 g	896 mgper 100 g	71 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, from frozen, saltedFDC 2708278	340 kcalper 100 g	8.1 gper 100 g	1.7 gper 100 g	783 mgper 100 g	71 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, from frozen, topped with cheeseFDC 2708283	339 kcalper 100 g	10.2 gper 100 g	1.5 gper 100 g	310 mgper 100 g	71 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, from frozen, topped with meatFDC 2708282	349 kcalper 100 g	11.5 gper 100 g	1.3 gper 100 g	438 mgper 100 g	71 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, from frozen, unsaltedFDC 2708279	345 kcalper 100 g	8.2 gper 100 g	1.7 gper 100 g	252 mgper 100 g	71 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, from school lunchFDC 2708285	339 kcalper 100 g	8.6 gper 100 g	3.7 gper 100 g	240 mgper 100 g	71 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, gluten freeFDC 2708287	297 kcalper 100 g	4 gper 100 g	4 gper 100 g	839 mgper 100 g	95 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, gluten free, cinnamon sugar coatedFDC 2708288	339 kcalper 100 g	3.1 gper 100 g	3.8 gper 100 g	631 mgper 100 g	95 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, gluten free, coated or flavoredFDC 2708289	326 kcalper 100 g	4.1 gper 100 g	3.7 gper 100 g	808 mgper 100 g	95 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, multigrainFDC 2708286	337 kcalper 100 g	8.5 gper 100 g	3.6 gper 100 g	495 mgper 100 g	120 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, ready-to-eat, cinnamon sugar coatedFDC 2708273	374 kcalper 100 g	6.2 gper 100 g	2.1 gper 100 g	248 mgper 100 g	147 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, ready-to-eat, coated or flavoredFDC 2708274	365 kcalper 100 g	7.9 gper 100 g	1.6 gper 100 g	896 mgper 100 g	125 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, ready-to-eat, salted, butteredFDC 2708269	345 kcalper 100 g	8 gper 100 g	1.7 gper 100 g	775 mgper 100 g	120 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, ready-to-eat, salted, no butterFDC 2708271	340 kcalper 100 g	8.1 gper 100 g	1.7 gper 100 g	783 mgper 100 g	120 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, ready-to-eat, topped with cheeseFDC 2708276	339 kcalper 100 g	10.2 gper 100 g	1.5 gper 100 g	310 mgper 100 g	147 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, ready-to-eat, topped with meatFDC 2708275	349 kcalper 100 g	11.5 gper 100 g	1.3 gper 100 g	438 mgper 100 g	147 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, ready-to-eat, unsalted, butteredFDC 2708270	350 kcalper 100 g	8.1 gper 100 g	1.7 gper 100 g	250 mgper 100 g	120 gUSDA reference amount	Full profile USDA source ↗
Pretzels, soft, ready-to-eat, unsalted, no butterFDC 2708272	345 kcalper 100 g	8.2 gper 100 g	1.7 gper 100 g	252 mgper 100 g	120 gUSDA reference amount	Full profile USDA source ↗
Snack mix, plain (Chex Mix)FDC 2708291	417 kcalper 100 g	8.7 gper 100 g	4.6 gper 100 g	707 mgper 100 g	60 gUSDA reference amount	Full profile USDA source ↗

Boundaries and provenance

What this collection can—and cannot—tell you.

This page summarizes USDA FoodData Central Survey Foods (FNDDS) records from 2021–2023, published 2024-10-31. FNDDS supplies standardized reference descriptions used to represent foods reported in dietary surveys. Each value on this page remains tied to one exact FDC record; the complete catalog provides direct links so the source can be checked rather than taken on trust.

The records are not laboratory measurements of every possible “Pretzels/snack mix” preparation. Restaurant recipes change, packaged products are reformulated, homemade ingredient ratios vary, and cooking can change water weight. A photo also cannot reliably reveal every hidden ingredient or gram weight. The robust range describes variation among the records selected for this topic, not uncertainty around a single meal.

The median is not a default calorie count. The 10th and 90th percentiles are not lower and upper recommendations. The minimum and maximum are not promises that every real version falls inside the observed span. These statistics are tools for navigating a source collection while keeping the denominator, record name, and normal recipe variation visible.

Nutrient values do not establish whether a food is appropriate for a particular person or condition. This wiki does not diagnose deficiencies, prescribe targets, or replace advice from a qualified professional. If accuracy matters for an allergy, medical diet, or clinician-directed limit, use verified ingredient information and the guidance relevant to that situation.

Why no overall ranking appears.

A record can report more protein and also differ in sodium, fiber, energy, fat, portion weight, or ingredients. Choosing one metric as a universal score would hide those tradeoffs and imply a value judgment the data cannot support. The alphabetical catalog and side-by-side statistics are intentionally descriptive.

For the full import, filtering, portion-scaling, Daily Value, and uncertainty rules, read Feast’s nutrition-page methodology. For an exact item, use its profile and FoodData Central link rather than citing this collection-level summary alone.

Common questions

Using the “Pretzels/snack mix” collection responsibly

Is the median the expected nutrition for my food?

No. It is the middle value among these 37 source records on a 100-gram basis. Your recipe, brand, preparation, and portion may align more closely with one specific record or may fall outside this collection.

Why compare 100 grams instead of one serving?

Source servings can have different gram weights and measure labels. Holding weight at 100 grams makes concentration comparable. After choosing a record, its household measures are more useful for estimating the amount actually eaten.

Does the upper end of a nutrient range mean “better”?

No. The position only describes that nutrient within this source collection. It does not evaluate the whole food, determine an appropriate portion, or account for an individual’s needs.

Which number should I log?

Start with the record whose exact wording most closely matches the food. Use a listed measure or gram estimate, then add missing recipe or preparation context. Keep the result as an estimate unless you have a current label or weighed recipe.