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Small, golden-brown twisted pretzel knots with a dry, crisp-looking surface and scattered coarse salt are served in a loose pile.
Penn State· all products

Pen State snack Calories

Processed pretzel-based snack

CALORIES · 100 G

380kcal

GI

78high

POTASSIUM · 100 G

140mg

FIBER · 100 G

3g

Quick answer

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.

Pen State snack Nutrition Facts

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%

Pen State snack nutrition facts table · 1 pack (mini) (30 g)

NutrientAmount% DV
Calories114 kcal
Total fat1.5 g2%
Saturated fat0.24 g1%
Trans fat0.01 g
Sodium360 mg16%
Total carbohydrate21.6 g8%
Fiber0.9 g3%
Protein3 g6%

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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How Many Calories in 1 Mini Pack of Pen State snack?

ServingAmountCalories
1 pack (mini)30 g114 kcal
1 pack (mini)25 g95 kcal
1 ounce (small)28 g106 kcal
1 pack (small)30 g114 kcal
1 cup (medium)35 g133 kcal
1 serving (medium)40 g152 kcal
1 pack (medium)50 g190 kcal
2 cup (double)70 g266 kcal
1 pack (large)90 g342 kcal
100 g100 g380 kcal

Calculated from 380 calories per 100 g.

Frequently Asked Questions About Pen State snack

What is Pen State snack made from?

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.

Is Pen State snack ready to eat?

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.

How is Pen State snack different from ordinary pretzels?

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.

What dip goes well with Pen State snack?

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.

Can you pack Pen State snack in a lunchbox?

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.

How should you store Pen State snack after opening?

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.

Is Pen State snack a good choice before a workout?

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.

Does Pen State snack make you gain weight?

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.

Can people with diabetes eat Pen State snack?

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.

Is Pen State snack suitable for children?

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.

Pen State snack Vitamins & Minerals

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

Pen State snack Glycemic Index

GLYCEMIC INDEX

78
High
0 Low5570100

GLYCEMIC LOAD

6.6
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pen State snack

To burn the 114 calories in 1 pack (mini) (30 g):

🚶

28min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Pen State snack?

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.

How Nutritious Is Pen State snack?

Nutrient density

Low

18/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

32/ 100

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.

Is Pen State snack Processed?

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.

Does Pen State snack Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Pen State snack Good For?

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

Pen State snack Fat Profile

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.