Bretzel

Bakery

Item Rating: 63/100

1 serving (60 grams) contains 200 calories, 5.0 grams of protein, 2.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		800.0
% Daily Value*
Total Fat		8.0 g	10%
	Saturated Fat	2.0 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2000.0 mg	86%
Total Carbohydrates		160.0 g	58%
	Dietary Fiber	8.0 g	28%
	Sugars	4.0 g
protein		20.0 g	40%
Vitamin D		0 mcg	0%
Calcium		40.0 mg	3%
Iron		4.0 mg	22%
Potassium		200.0 mg	4%

* 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

🍯 Low sugar

Source of Calories

Fat: 72 cal (9.1%)

Protein: 80 cal (10.1%)

Carbs: 640 cal (80.8%)

About Bretzel

Bretzel, commonly known as pretzel (especially in the US), is a traditional baked snack originating from German and Austrian cuisines. It is typically made of wheat flour, water, salt, and yeast, shaped into a twisted knot and sometimes boiled in a baking soda solution before baking. Known for its crisp exterior and soft interior, Bretzels are a popular accompaniment to beer or light meals. Nutritionally, a typical Bretzel provides around 333 calories per serving, primarily from carbohydrates (66.7g per serving). It offers moderate protein (8.3g) and fiber (3.3g) as well as trace minerals like iron and calcium, though it is relatively low in fat (3.3g) and devoid of vitamins C and D. As a baked good, Bretzels are energy-dense but can be high in sodium, depending on preparation methods and toppings like coarse salt.

Health Benefits

• Provides quick energy due to a high carbohydrate content (66.7g per serving), beneficial for active or demanding lifestyles.
• Contains iron (1.7mg per serving), which supports oxygen transport and red blood cell production in the body.
• Offers a small amount of calcium (16.7mg per serving), contributing to bone health and proper muscle functions.

Dietary Considerations

Allergens: Contains wheat, gluten, yeast

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free diets, low-carb diets, low-sodium diets

Selection and Storage

Store Bretzels in an airtight container at room temperature for up to 2 days, or freeze for longer-term storage. Reheat briefly to refresh crispness if desired.

Common Questions About Bretzel Nutrition

Is a bretzel high in protein?

A standard bretzel contains about 8.3 grams of protein per serving, which is moderate compared to other snacks. While it's not a protein-rich food, it can contribute to your daily protein intake when paired with protein-heavy dips like hummus or cheese.

Can I eat bretzels on a keto diet?

Bretzels are not compatible with a keto diet due to their high carbohydrate content. One serving contains approximately 66.7 grams of carbs, which far exceeds the daily limit of around 20-50 grams for most keto plans.

Are bretzels healthy to eat?

Bretzels can be enjoyed as a snack but should be consumed in moderation due to their high sodium content, around 833 mg per serving, which is over one-third of the daily recommended limit. They are low in fat and sugar but lack significant vitamins or minerals.

How many bretzels should I eat per serving?

A typical serving size of a bretzel is about one medium-sized pretzel, providing 333 calories. To enjoy it as part of a balanced diet, pair it with a source of protein or healthy fat to make it more satisfying and nutrient-dense.

How do bretzels compare to bagels in terms of nutrition?

Bretzels and bagels have similar calorie counts, but a bretzel is lower in fat and sugar. However, bagels often offer more protein and may contain added whole grains or seeds, making them slightly more nutrient-dense depending on the variety.

Data Sources & Scientific References