Combos

Snack

Item Rating: 47/100

1 serving (28 grams) contains 130 calories, 2.0 grams of protein, 5.0 grams of fat, and 17.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		1101.7
% Daily Value*
Total Fat		42.4 g	54%
	Saturated Fat	16.9 g	84%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2118.6 mg	92%
Total Carbohydrates		144.1 g	52%
	Dietary Fiber	8.5 g	30%
	Sugars	8.5 g
protein		16.9 g	33%
Vitamin D		0 mcg	0%
Calcium		84.7 mg	6%
Iron		4.2 mg	23%
Potassium		254.2 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧈 High saturated fat

Source of Calories

Fat: 381 cal (37.2%)

Protein: 67 cal (6.6%)

Carbs: 576 cal (56.2%)

About Combos

Combos are a savory snack food comprising pretzels or cracker shells filled with various ingredients like cheese, peanut butter, or pizza-flavored pastes. Popular in the United States, they evoke a blend of classic snack flavors and textures. Nutritionally, Combos are energy-dense, providing about 464 calories per 100g, with 60g of carbohydrates and 17g of fat. They offer a moderate amount of protein (7g) and contain small traces of calcium (36mg) and iron (1.79mg). However, their dietary fiber content is limited (3.6g), and they lack significant vitamins like vitamin C or D. Combos are typically viewed as a treat rather than a primary nutrient source due to higher fat and sodium content in most variants.

Health Benefits

• Provides quick energy from carbohydrates (60.7g carbs per 100g), beneficial for short-term physical activity or to combat energy dips.
• Contributes to daily requirements of iron (1.8mg per 100g) which supports oxygen transport and red blood cell production.
• Offers small amounts of calcium (35.7mg per 100g), aiding in maintaining bone strength and function.

Dietary Considerations

Allergens: Contains wheat, dairy, soy

Suitable for: Lacto-ovo vegetarian (specific cheese variants)

Not suitable for: Vegan, gluten-free, nut-free (for peanut butter flavors)

Selection and Storage

Store unopened bags in a cool, dry place to prevent spoiling. Once opened, seal tightly to maintain freshness and avoid moisture absorption.

Common Questions About Combos Nutrition

Is Combos high in protein?

Combos contain approximately 7.1 grams of protein per serving (4 ounces or 113 grams). While they are not a significant source of protein compared to protein-rich foods like meat, beans, or protein bars, they do contribute a small amount in the context of a snack.

Can I eat Combos on a keto diet?

Combos are not suitable for a keto diet due to their high carbohydrate content. With approximately 60.7 grams of carbs per 4-ounce serving, they far exceed the typical daily carb allowance for a ketogenic diet, which is typically capped at 20-50 grams of carbs per day.

Are Combos a healthy snack option?

Combos are considered a processed snack and are high in calories (464 per 4-ounce serving), sodium (892.8 mg), and carbohydrates, while only offering moderate protein and fiber. Consuming them occasionally in moderation is fine, but they are best paired with nutrient-dense foods for a balanced diet.

How many Combos should I eat per serving?

A proper serving of Combos is typically around 1 ounce or 30 grams, which contains about 116 calories, 1.8 grams of protein, 15 grams of carbs, and 223 mg of sodium. Sticking to this portion size helps keep calorie and sodium intake in check.

How do Combos compare to other snacks like pretzels or chips?

Combos have a higher fat content (17.9 grams per serving) compared to plain pretzels, but typically less than most chips. They offer more protein and fiber than standard pretzels but also come with higher sodium and calorie counts. Choosing between these snacks depends on your preference and dietary goals.

Data Sources & Scientific References