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Pretzel Calories
Traditional German snack, low fat, moderate carbs
CALORIES
GI
POTASSIUM
FIBER
Pretzel Nutrition Facts
Selected: 100 g
380
KCAL / 100G
Carbs
78g
· 85%
Protein
9g
· 10%
Fat
2g
· 5%
Fiber
3g
Pretzel Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B3
2.1mg · 13% DV
B2
0.15mg · 12% DV
Folate
35µg · 9% DV
Minerals
Sodium
1200mg · 52% DV
Selenium
10µg · 18% DV
Iron
3mg · 17% DV
Phosphorus
80mg · 11% DV
Pretzel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pretzel 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 Pretzel Contain Allergens?
Contains these allergens:
Which Diets Is Pretzel Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pretzel Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
Foods Similar to Pretzel
Pretzel — Frequently Asked Questions
How many calories are in pretzels?
Pretzels provide 380 calories per 100 g. The calorie total changes with the amount you eat.
Are pretzels high in carbohydrates?
Yes. Pretzels contain 78 g of carbohydrates per 100 g, making them a high-carbohydrate grain snack.
How much protein do pretzels have?
Pretzels contain 9 g of protein per 100 g. They provide some protein, but carbohydrates are the predominant macronutrient.
Are pretzels a good source of fiber?
Pretzels provide 3 g of fiber per 100 g. Their fiber content is relatively modest compared with their carbohydrate content.
What is the glycemic index of pretzels?
Pretzels have a glycemic index of 70. This indicates they may have a relatively rapid effect on blood sugar.
Can pretzels fit into a diet?
Pretzels can fit into a diet when portions are considered, but they contain 380 calories and 78 g of carbohydrates per 100 g. Their place in a diet depends on overall calorie and carbohydrate goals.
Are pretzels good for weight loss?
Portion size is important for weight-loss goals because pretzels are calorie- and carbohydrate-dense. They contain 380 calories per 100 g.
Do pretzels contain gluten?
Yes, pretzels contain gluten. They are not suitable for people who need to avoid gluten.
Are pretzels vegetarian?
Based on the listed diet compatibility, pretzels are suitable for vegetarian, omnivore, and flexitarian eating patterns. They are a processed grain food.
Are pretzels low in fat?
Yes. Pretzels contain 2 g of fat per 100 g, which is low relative to their carbohydrate and protein content.
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Nutrition data compiled from USDA FoodData Central and scientific sources.