1 serving (28 grams) contains 108 calories, 2.8 grams of protein, 0.8 grams of fat, and 22.5 grams of carbohydrates.
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Nutrition Information
Calories |
153.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 496 mg | 21% | |
| Total Carbohydrates | 32.2 g | 11% | |
| Dietary Fiber | 1.4 g | 5% | |
| Sugars | 0.9 g | ||
| protein | 4 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 10.8 mg | 0% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 89.2 mg | 1% | |
* 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
Source of Calories
About Pretzels
Pretzels are baked snacks traditionally made from wheat flour, water, and yeast, with their origins tracing back to medieval Europe, particularly Germany. Known for their unique twisted shape, they are often topped with coarse salt or other seasonings. Pretzels are popular in both soft and crunchy varieties, often served as street food or snacks in Western cuisine. Nutritionally, pretzels provide moderate calories at 384 per 100 grams, are low in fat (2.93g), and high in carbohydrates (80.4g). They also offer protein (10g) and some essential minerals such as calcium (27mg) and iron (4.58mg), although they are generally low in fiber and vitamins, making them more of an energy-focused snack than a food for complete nutrition. Due to their high sodium content from salt topping, portion moderation is advised.
Health Benefits
- Pretzels are a good source of energy due to their high carbohydrate content (80.4g per 100g).
- They provide a modest amount of protein (10g per 100g), contributing to muscle repair and overall growth.
- Rich in iron (4.58mg per 100g), pretzels help support healthy red blood cell function and oxygen transport.
- Pretzels contain small amounts of calcium (27mg per 100g), which supports bone health, though not significant alone.
- The fiber content (3.4g per 100g) may aid digestion if consumed in reasonable portions.
Dietary Considerations
Selection and Storage
Store pretzels in an airtight container at room temperature to maintain freshness. For long-term storage, freeze soft pretzels and reheat in an oven before consuming.
Common Questions About Pretzels Nutrition
Are pretzels high in protein?
Pretzels are not considered high in protein, as they contain about 10 grams of protein per 100 grams. They are primarily a carbohydrate-rich snack with moderate protein content compared to high-protein foods like meats or legumes.
Can I eat pretzels on a keto diet?
Pretzels are not suitable for a keto diet because they are high in carbohydrates, containing around 80.4 grams of carbs per 100 grams. Their high carb content exceeds the low-carb threshold required in a ketogenic lifestyle.
Are pretzels a healthy snack?
Pretzels can be a convenient snack, but they are high in refined carbohydrates and sodium, with about 1,240 mg of sodium per 100 grams, which is over 50% of the recommended daily intake. Their low fiber and minimal nutritional value make them less ideal for regular consumption compared to whole-grain alternatives or nutrient-dense snacks.
What is the recommended portion size for pretzels?
A standard portion size for pretzels is around 1 ounce (28 grams), which contains approximately 110 calories, 2.5 grams of protein, 22 grams of carbs, and 350-400 mg of sodium. This portion helps control calorie and sodium intake while satisfying a snack craving.
How do pretzels compare to potato chips nutritionally?
Compared to potato chips, pretzels are lower in fat, with about 2.93 grams per 100 grams versus 30-35 grams in chips. However, pretzels are higher in sodium and carbohydrates, making them less suitable for low-carb or low-sodium diets. Neither option is particularly nutrient-dense, so moderation is key.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Pretzels DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesRecommendations regarding snack foods like pretzels and their role in a balanced diet.
- Sodium reduction in processed foods: implications for healthAmerican Journal of Clinical NutritionPeer-reviewed article discussing sodium levels in processed foods like pretzels and potential health impacts.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
