Hard pretzel

Snack

Item Rating: 62/100

1 serving (30 grams) contains 110 calories, 2.5 grams of protein, 0.5 grams of fat, and 23.0 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		550.0
% Daily Value*
Total Fat		2.5 g	3%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2250 mg	97%
Total Carbohydrates		115.0 g	41%
	Dietary Fiber	5 g	17%
	Sugars	5 g
protein		12.5 g	25%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		6 mg	33%
Potassium		175.0 mg	3%

* 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: 22 cal (4.2%)

Protein: 50 cal (9.4%)

Carbs: 460 cal (86.4%)

About Hard pretzel

Hard pretzels are a type of snack originating from Europe, particularly Germany, where soft pretzels first became popular in medieval times. Hard pretzels are made by baking dough that has been boiled in a solution of water and baking soda, creating their characteristic crunch and deep golden color. Nutritionally, hard pretzels are primarily composed of carbohydrates, offering moderate energy with minimal fat content. A typical serving provides about 280 calories, 56 grams of carbohydrates, and small amounts of protein. Hard pretzels are also low in sugar and often fortified with iron, contributing roughly 6-10% of the daily recommended intake per serving depending on the brand. However, they can be high in sodium as they are typically topped with coarse salt.

Health Benefits

• Provides quick energy due to high carbohydrate content, beneficial for physical activities.
• Fortified with iron, which supports red blood cell production and prevents anemia.
• Contains a low amount of saturated fat, reducing cardiovascular risks compared to some other snack options.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian diets

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

Selection and Storage

Store hard pretzels in an airtight container at room temperature to maintain crispness; avoid exposure to moisture to prevent staleness.

Common Questions About Hard pretzel Nutrition

Are hard pretzels a good source of protein?

Hard pretzels are not a significant source of protein. A 1-ounce serving (approximately 23 grams) contains about 2-3 grams of protein, which is relatively low compared to other snacks like nuts or seeds.

Can I eat hard pretzels on a keto or low-carb diet?

Hard pretzels are not suitable for a keto or low-carb diet as they are primarily made of refined flour and contain a high amount of carbohydrates. A 1-ounce serving typically has around 22-24 grams of carbs, making them incompatible with such diets.

Are hard pretzels considered healthy?

Hard pretzels can be a low-fat snack, but they are not particularly nutrient-dense. They are high in carbohydrates and sodium, with up to 400 mg of sodium per ounce. Excessive consumption may contribute to high blood pressure and lack the fiber and micronutrients found in whole-food snacks.

What is the recommended portion size for hard pretzels?

The recommended portion size is usually 1 ounce, which is around 20-25 small pretzel twists. This serving size contains roughly 110-120 calories, 22-24 grams of carbs, and 1 gram of fat. Moderation is key, especially due to the high sodium content.

How do hard pretzels compare to other snacks like chips or crackers?

Hard pretzels are typically lower in fat than chips but higher in sodium and carbohydrates. Unlike whole-grain crackers, they generally lack fiber and other important nutrients, making whole-grain or seed-based snacks a healthier option overall.

Data Sources & Scientific References