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Processed pretzel-based snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 pack (mini) of Pen State snack (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 21.6 g of carbs, 3 g of protein, 1.5 g of fat and 0.9 g of fiber. Its 6.6 µg of Selenium covers 12% of the Daily Value. Its glycemic index is 78 (high), so it raises blood sugar quickly.
Selected: 1 pack (mini) · 30 g
114
KCAL / 30G
Carbs
21.6g
· 8% DV
Protein
3g
· 6% DV
Fat
1.5g
· 2% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 11% · Fat 12%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 0.9 g | 3% |
| Protein | 3 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 pack (mini) | 30 g | 114 kcal |
| 1 pack (mini) | 25 g | 95 kcal |
| 1 ounce (small) | 28 g | 106 kcal |
| 1 pack (small) | 30 g | 114 kcal |
| 1 cup (medium) | 35 g | 133 kcal |
| 1 serving (medium) | 40 g | 152 kcal |
| 1 pack (medium) | 50 g | 190 kcal |
| 2 cup (double) | 70 g | 266 kcal |
| 1 pack (large) | 90 g | 342 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Pen State snack is a packaged, pretzel-based snack. The available product information identifies its pretzel base but does not specify the full recipe or seasonings, so it is not possible to name every ingredient from that description alone.
Yes, Pen State snack is ready to eat straight from the pack. It is sold as a snack rather than an ingredient that needs cooking, so you can eat it on its own or serve it with a dip.
Pen State snack is described as a pretzel-based packaged snack, while ordinary pretzels can come in many shapes and forms. The available details do not identify a particular shape or seasoning that would distinguish this product further.
Pen State snack pairs well with a cheese dip, hummus, or a yogurt-based dip. Add sliced vegetables or another protein-rich food if you want the snack to be more substantial than pretzels alone.
Yes, Pen State snack can be packed as a convenient lunchbox snack. Keep the pack sealed until eating so the pretzel-based pieces stay crisp, and pair it with fruit, vegetables, or a more filling food.
After opening Pen State snack, close the package tightly or move the snack to an airtight container and keep it in a cool, dry place. Exposure to air and moisture can make it lose its crisp texture.
Pen State snack can provide a quick carbohydrate source before exercise, but it may not keep you satisfied for long on its own. For a longer-lasting pre-workout snack, pair a small portion with yogurt or another protein-containing food.
Pen State snack does not cause weight gain by itself, but regularly eating large portions can add to your overall intake. Its mini pack makes portioning easier; combine it with a more filling food rather than relying on it as a meal.
People with diabetes can include Pen State snack if it fits their individual meal plan, but its carbohydrate-heavy pretzel base can raise blood sugar. Portion size and what you eat with it matter; follow your clinician’s advice for personal guidance.
Pen State snack can be an occasional snack for children who can chew it safely. Because crunchy pieces may pose a choking risk for very young children, choose age-appropriate foods and supervise them while they eat.
Vitamins
B1
0.11mg · 9% DV
B3
1.05mg · 7% DV
Folate
25.5µg · 6% DV
B2
0.06mg · 5% DV
Minerals
Sodium
360mg · 16% DV
Selenium
6.6µg · 12% DV
Manganese
0.15mg · 7% DV
Iron
0.96mg · 5% DV
Potassium ⭐
42mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 114 calories in 1 pack (mini) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Pen State snack is a packaged, savoury snack made from pretzel dough. Its familiar appeal is the bready flavour and crisp bite associated with pretzels, making it easy to eat straight from the pack without any preparation.
It works as a quick snack at a desk, on the move or alongside a drink; in Turkey, it can also be served with tea. It is mainly a source of carbohydrates, with 72 g of carbs and 10 g of protein per 100 g. Pair it with fresh vegetables or yoghurt for a more rounded snack, and use the mini pack as a convenient portion.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.24g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.