Pretzel

Snack

Item Rating: 60/100

1 serving (30 grams) contains 110 calories, 2.0 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		10.0 g	20%
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 (4.3%)

Protein: 40 cal (7.7%)

Carbs: 460 cal (88.0%)

About Pretzel

A pretzel is a baked bread product typically shaped into a twisted knot, believed to have originated in Europe, with historical roots in Germany. This staple is often associated with Bavarian cuisine but is enjoyed globally. The standard pretzel recipe includes flour, water, yeast, sugar, and salt, and it is sometimes coated with coarse salt or seeds. Pretzels are relatively high in carbohydrates (76.67g per 100g), making them an energy-dense snack. They are low in fat (1.67g per 100g) and provide some protein (6.67g per 100g), dietary fiber (3.33g), iron (4 mg), and calcium (33.33 mg). However, their sodium content can be high, depending on seasoning.

Health Benefits

• Provides quick energy due to its high carbohydrate content (76.67g per 100g).
• Offers dietary fiber (3.33g per 100g), which supports digestive health and aids in feeling full.
• Contains iron (4mg per 100g) which contributes to red blood cell production and helps prevent anemia.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian

Not suitable for: Gluten-free, low-carb, ketogenic

Selection and Storage

Store pretzels in an airtight container at room temperature for up to 3-5 days, or freeze for longer storage. Reheat briefly in an oven for a fresh taste.

Common Questions About Pretzel Nutrition

Is a pretzel high in calories or protein?

A standard serving of pretzels contains roughly 367 calories and 6.7 grams of protein per 100 grams. While not particularly high in protein, pretzels are significant in calories due to their carbohydrate content (76.7 grams).

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

Pretzels are not suitable for a keto or low-carb diet as they contain a high amount of carbohydrates—76.7 grams per 100 grams. This exceeds the typical carb limit for keto diets, which is around 20-50 grams of carbs per day.

Are pretzels healthy, and are there any concerns with eating them?

Pretzels can be a snack option, but they are high in refined carbs and sodium, with 1500 mg per 100 grams, which is significant (about 65% of the recommended daily intake). Consuming them in moderation is key to avoiding excessive sodium intake that could affect blood pressure.

What is the recommended portion size for pretzels?

A recommended portion size for pretzels is approximately 1 ounce (28 grams), which contains about 108 calories, 1.9 grams of protein, and 428 mg of sodium. This smaller serving helps keep calorie and sodium intake controlled.

How do pretzels compare to chips or crackers as a snack?

Pretzels are generally lower in fat (1.7 grams per 100 grams) than chips, which can contain 30-35 grams of fat per 100 grams. However, pretzels are higher in sodium and refined carbs compared to many crackers or whole-grain snacks, making them less nutrient-dense overall.

Data Sources & Scientific References

1. Limit sodium in snack foods such as pretzels

   Dietary Guidelines for Americans, 2020-2025

   Discusses sodium levels in common snack foods including pretzels and their implications for health.

   View source →
2. Snack foods and sodium intake among adults

   National Institute of Health (NIH)

   Highlights pretzels' sodium levels and their contribution to daily sodium intake among adults.

   View source →