Gluten-free pretzels

Snack

Item Rating: 61/100

1 serving (30 grams) contains 110 calories, 1.0 grams of protein, 1.0 grams of fat, and 23.0 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		550.0
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1000.0 mg	43%
Total Carbohydrates		115.0 g	41%
	Dietary Fiber	5 g	17%
	Sugars	5 g
protein		5 g	10%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		2.5 mg	13%
Potassium		100.0 mg	2%

* 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: 45 cal (8.6%)

Protein: 20 cal (3.8%)

Carbs: 460 cal (87.6%)

About Gluten-free pretzels

Gluten-free pretzels are a popular snack alternative to traditional wheat-based pretzels, specifically formulated for those with gluten intolerance or celiac disease. Originating from European cuisine, pretzels have been adapted for modern dietary needs by using gluten-free flours, such as rice, almond, or tapioca flour. Generally, they are baked and often contain added salt for flavor. While gluten-free pretzels tend to be lower in protein compared to traditional wheat varieties, they may offer similar caloric values and provide carbohydrates as a quick source of energy. Many brands fortify their products with additional nutrients, such as iron or calcium, to enhance their nutritional profile. Gluten-free pretzels are usually lower in dietary fiber unless specific flours like chickpea or oat are used in the recipe.

Health Benefits

• Gluten-free pretzels are safe for individuals with celiac disease or gluten sensitivity as they contain no gluten proteins.
• Carbohydrates in gluten-free pretzels provide a quick energy source, making them a convenient snack during physical activities or busy workdays.
• Some varieties may be fortified with calcium, supporting bone health.

Dietary Considerations

Allergens: Contains rice flour, almond flour, tapioca starch, corn starch

Suitable for: Gluten-free diet, vegetarian diet

Not suitable for: Nut-free diet (if almond flour included), low-sodium diet (if high salt levels are present)

Selection and Storage

Store gluten-free pretzels in an airtight container at room temperature in a cool, dry place to maintain freshness and crispness. Avoid exposure to moisture to prevent staleness.

Common Questions About Gluten-free pretzels Nutrition

Are gluten-free pretzels high in protein?

Gluten-free pretzels are generally not high in protein, as their primary ingredients are starches and alternative flours. On average, a 1-ounce serving contains about 2 grams of protein, making them more of a carbohydrate-rich snack rather than a protein source.

Can I eat gluten-free pretzels on a keto diet?

Gluten-free pretzels are typically not suitable for a keto diet because they are high in carbohydrates. A 1-ounce serving commonly contains around 20-24 grams of carbs, which can quickly exceed the daily carb allowance for ketogenic diets.

Are gluten-free pretzels healthy to eat regularly?

While gluten-free pretzels provide a safe option for those with celiac disease or gluten sensitivity, they are often lower in fiber and nutrients compared to whole-grain snacks. Additionally, some brands may use added sugars or unhealthy fats, so moderation and label reading are advisable.

What is a recommended portion size for gluten-free pretzels?

A recommended serving size for gluten-free pretzels is typically 1 ounce, or about a small handful (roughly 10-15 pieces depending on their size). This serving contains around 100-120 calories, which makes it a reasonable snack option if consumed in moderation.

How do gluten-free pretzels compare to regular pretzels?

Gluten-free pretzels are similar to regular pretzels in flavor and texture but are made with alternative flours like rice or tapioca instead of wheat. They often have slightly fewer calories but may lack fiber or nutrients found in whole-grain versions of traditional pretzels.

Data Sources & Scientific References