Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥨
Gluten-free pretzel crisps Calories
Gluten-free, crispy, salty snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Gluten-free pretzel crisps (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 23.4 g of carbs, 2 g of protein, 2.3 g of fat and 0.8 g of fiber. Its 3.6 µg of Selenium covers 7% of the Daily Value. Its glycemic index is 78 (high), so it raises blood sugar quickly.
Gluten-free pretzel crisps Nutrition Facts
Selected: 1 serving (medium) · 30 g
123
KCAL / 30G
Carbs
23.4g
· 9% DV
Protein
2g
· 4% DV
Fat
2.3g
· 3% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 7% · Fat 16%
Gluten-free pretzel crisps nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 0.8 g | 3% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Gluten-free pretzel crisps?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 123 kcal |
| 1 piece (mini) | 3 g | 12 kcal |
| 1 cup (medium) | 25 g | 103 kcal |
| 1 ounce (medium) | 28 g | 115 kcal |
| 10 piece (medium) | 30 g | 123 kcal |
| 1 pack (small) | 40 g | 164 kcal |
| 15 piece (large) | 45 g | 185 kcal |
| 2 cup (double) | 50 g | 205 kcal |
| 1 pack (large) | 80 g | 328 kcal |
| 100 g | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Gluten-free pretzel crisps
What are gluten-free pretzel crisps?
Gluten-free pretzel crisps are thin, crunchy crackers inspired by pretzels, usually baked and salted. Unlike soft pretzels, they are crisp throughout and are commonly served on their own or with dips.
How are gluten-free pretzel crisps different from regular pretzels?
Gluten-free pretzel crisps are thin and crunchy, while regular pretzels are often thicker and may be soft or chewy. Gluten-free versions use alternative flours or starches rather than wheat, so their texture can also be more brittle.
What are gluten-free pretzel crisps made of?
Gluten-free pretzel crisps are typically made with a blend of gluten-free flours or starches, such as rice or corn, plus ingredients like oil, yeast, and salt. The exact blend varies by recipe and brand.
Are gluten-free pretzel crisps safe for people with celiac disease?
They can be, provided the product is clearly labeled gluten-free and made with controls to prevent cross-contact. Check the package for gluten-free certification or a clear statement about production practices; recipes and manufacturing standards differ.
What dips go well with gluten-free pretzel crisps?
Hummus, spinach dip, cheese spread, mustard, and creamy yogurt dips all pair well with gluten-free pretzel crisps. Their firm crunch holds up to thick dips, but serve them just before eating so they do not soften.
Can gluten-free pretzel crisps replace crackers?
Yes, gluten-free pretzel crisps can stand in for crackers with cheese, spreads, or dips. They are thinner and often saltier than many crackers, so their flavor and crunch will be more noticeable under toppings.
How should you store gluten-free pretzel crisps after opening?
Keep opened gluten-free pretzel crisps in an airtight container in a cool, dry place. Moisture makes them lose their crunch, so close the package promptly and follow its storage and date instructions.
Can you make gluten-free pretzel crisps at home?
Yes, you can make gluten-free pretzel crisps with a gluten-free flour-and-starch blend. Shape the dough, add a pretzel-style alkaline surface treatment if desired, then slice it thinly and bake until crisp.
Are gluten-free pretzel crisps a good snack for kids' lunchboxes?
Yes, gluten-free pretzel crisps can be packed in a lunchbox, but keep them sealed until eating so they stay crunchy. Pair them with a dip or another filling food rather than relying on the crisps alone.
Are gluten-free pretzel crisps healthy?
Gluten-free pretzel crisps are a crunchy, salty snack, but being gluten-free does not automatically make them a nutrient-rich choice. Pairing a modest serving with hummus or another protein-containing dip makes a more substantial snack.
Gluten-free pretzel crisps Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
Biotin
0.9µg · 3% DV
B3
0.42mg · 3% DV
Folate
8.4µg · 2% DV
Minerals
Sodium
294mg · 13% DV
Selenium
3.6µg · 7% DV
Manganese
0.11mg · 5% DV
Phosphorus
23mg · 3% DV
Potassium ⭐
33mg · 1% DV
Gluten-free pretzel crisps Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free pretzel crisps
To burn the 123 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Gluten-free pretzel crisps?
Gluten-free pretzel crisps are thin, crunchy pieces made from gluten-free dough, seasoned with salt and baked. They take their cue from the pretzel, a traditional German and Central European baked snack known for its browned crust and distinctive shape, but are made for easy snacking rather than as a soft bakery pretzel.
Their crisp bite and salty flavour make them easy to eat on their own or serve with a dip. They are also a convenient alternative to ordinary pretzel snacks for people choosing gluten-free foods. Nutritionally, they are mostly carbohydrate, with 78 g per 100 g. Pair them with hummus, cheese or sliced vegetables for a more varied snack.
How Nutritious Is Gluten-free pretzel crisps?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Gluten-free pretzel crisps Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Gluten-free pretzel crisps Contain Allergens?
No known major allergens
Which Diets Is Gluten-free pretzel crisps Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gluten-free pretzel crisps Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.69g
Omega 6:3 ratio 31.5:1
Above the ideal 4:1 (31.5:1).
Compare Gluten-free pretzel crisps
Foods Similar to Gluten-free pretzel crisps
Have another question about Gluten-free pretzel crisps?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.