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Pretzel stick Calories
Salty, crunchy, baked snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pretzel stick (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 23.7 g of carbs, 3 g of protein, 0.9 g of fat and 0.9 g of fiber. Its 8.4 µg of Selenium covers 15% of the Daily Value. Its glycemic index is 83 (high), so it raises blood sugar quickly.
Pretzel stick Nutrition Facts
Selected: 1 serving (medium) · 30 g
114
KCAL / 30G
Carbs
23.7g
· 9% DV
Protein
3g
· 6% DV
Fat
0.9g
· 1% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 10% · Fat 7%
Pretzel stick nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 23.7 g | 9% |
| Fiber | 0.9 g | 3% |
| Protein | 3 g | 6% |
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.
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How Many Calories in 1 Serving of Pretzel stick?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 114 kcal |
| 1 piece (mini) | 2 g | 8 kcal |
| 10 piece (small) | 20 g | 76 kcal |
| 20 piece (large) | 40 g | 152 kcal |
| 1 cup (whole) | 50 g | 190 kcal |
| 1 pack (small) | 60 g | 228 kcal |
| 100 g | 100 g | 380 kcal |
| 1 pack (medium) | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Pretzel stick
What is a pretzel stick?
A pretzel stick is a crunchy, baked snack made from shaped dough, typically with a salty surface and a browned exterior. Unlike a soft pretzel, it is slender and crisp, and is often eaten plain or dipped in sauce.
How are pretzel sticks made?
Pretzel sticks are made by shaping dough into thin rods, briefly treating the surface with an alkaline solution, and baking them. That treatment helps create their characteristic brown, glossy crust and distinctive pretzel flavor.
Are pretzel sticks healthier than potato chips?
Pretzel sticks are usually lower in fat than fried potato chips, but that alone does not make them more nutritious. They are often salty and made mainly from refined flour, while chips vary; compare the products’ labels and choose based on what matters to you.
What is the difference between pretzel sticks and breadsticks?
Pretzel sticks usually have a darker, glossy crust and a distinctive pretzel taste because their dough is treated before baking. Breadsticks are generally baked without that step and taste more like ordinary bread, though recipes and seasonings vary.
What dips go well with pretzel sticks?
Pretzel sticks pair well with mustard, cheese dip, hummus, or a creamy dip. Their crisp texture holds up well when dipped, making them a common party snack; serve them alongside cut vegetables for a more varied snack plate.
How should you store pretzel sticks after opening?
Store pretzel sticks in an airtight container in a cool, dry place after opening. Exposure to humidity makes them lose their crunch, so seal the package promptly rather than leaving it open on the counter.
Can you make pretzel sticks at home?
Yes, you can make pretzel sticks at home with dough, shaping it into narrow rods before baking. A brief alkaline bath gives them a more traditional pretzel crust; use an established recipe and follow its safety instructions for handling the solution.
Can pretzel sticks go stale, and can you crisp them up again?
Yes, pretzel sticks can soften when they absorb moisture. A brief spell in a warm oven may restore some crunch; let them cool before storing, and keep them in a dry, airtight container to prevent them softening again.
Are pretzel sticks good for weight loss?
Pretzel sticks can fit into a weight-loss eating plan, but they may not keep you full for long because they are mostly refined carbohydrates. Pair a measured serving with a protein- or fiber-rich food, such as hummus, to make a more satisfying snack.
Do pretzel sticks raise blood sugar?
Yes, pretzel sticks can raise blood sugar because they are largely made from carbohydrate-rich flour. If you have diabetes, consider having a small portion with a protein- or fiber-rich food; ask your clinician or dietitian how to fit them into your personal plan.
Pretzel stick Vitamins & Minerals
Vitamins
B1
0.15mg · 13% DV
Folate
36µg · 9% DV
B3
1.35mg · 8% DV
B2
0.06mg · 5% DV
Minerals
Sodium
360mg · 16% DV
Selenium
8.4µg · 15% DV
Manganese
0.15mg · 7% DV
Iron
1.05mg · 6% DV
Potassium ⭐
36mg · 1% DV
Pretzel stick Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pretzel stick
To burn the 114 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 Pretzel stick?
A Pretzel stick is a slender, crunchy snack made from pretzel dough, shaped into rods, salted and baked. It belongs to the broader Central European pretzel tradition, especially associated with Germany, and is much drier and crispier than a soft pretzel. Its toasted, salty taste makes it an easy nibble on its own, with drinks, or alongside dips; it also turns up in lunchboxes and snack bowls. Most of its energy comes from carbohydrates, with 79 g per 100 g. For a more filling snack, serve a modest portion with hummus or a protein-rich dip; it also adds a crisp contrast to cheese boards.
How Nutritious Is Pretzel stick?
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 Pretzel stick 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 stick Contain Allergens?
Contains these allergens:
Which Diets Is Pretzel stick Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pretzel stick Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.