Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Pretzel sticks Calories
Salty, crunchy snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Pretzel sticks (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, 1.1 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 sticks Nutrition Facts
Selected: 1 serving (small) · 30 g
114
KCAL / 30G
Carbs
23.7g
· 9% DV
Protein
3g
· 6% DV
Fat
1.1g
· 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 81% · Protein 10% · Fat 9%
Pretzel sticks nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 375 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.
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 Small Serving of Pretzel sticks?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 114 kcal |
| 1 serving (extra small) | 20 g | 76 kcal |
| 1 pack (mini) | 28 g | 106 kcal |
| 1 ounce (whole) | 28 g | 106 kcal |
| 1 serving (medium) | 40 g | 152 kcal |
| 1 pack (small) | 50 g | 190 kcal |
| 1 cup (whole) | 55 g | 209 kcal |
| 1 serving (large) | 60 g | 228 kcal |
| 1 pack (medium) | 85 g | 323 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Pretzel sticks
Are pretzel sticks healthy?
Pretzel sticks can fit as an occasional snack, but they are usually made with refined flour and contain salt. Pairing a modest portion with hummus, cheese, or another protein-rich food makes a more filling snack.
What are pretzel sticks made of?
Pretzel sticks are typically made from wheat flour, water, yeast, and salt; some recipes also use malt or oil. Their characteristic flavor and brown surface come from the dough and pretzel-style baking process.
Are pretzel sticks baked or fried?
Pretzel sticks are generally baked, not fried. Baking dries the thin dough into a crisp snack, while pretzel-style dough preparation gives it a different flavor and color from many ordinary crackers.
What is the difference between pretzel sticks and breadsticks?
Pretzel sticks are a type of crisp pretzel snack, while breadsticks are usually made as bread and may be softer or more bread-like. Pretzel sticks often have a darker, distinctive pretzel flavor and a salted surface.
Why are pretzel sticks dipped in baking soda or lye?
A brief alkaline treatment helps give many pretzels their characteristic brown color and distinctive flavor during baking. Recipes and manufacturers vary, so not every pretzel stick is treated in exactly the same way.
How do you keep pretzel sticks crisp after opening?
Store pretzel sticks in an airtight container in a cool, dry place after opening. Exposure to moisture makes them lose their crunch, so close the package promptly rather than leaving it open on the counter.
Can you use pretzel sticks instead of breadcrumbs?
Yes, crushed pretzel sticks can replace breadcrumbs in some coatings or toppings. They add a salty, crunchy texture, so reduce any extra salt in the recipe and crush them finely for an even coating.
Can dogs eat pretzel sticks?
Pretzel sticks are not a good treat for dogs because they provide little benefit and can contain substantial salt. Avoid sharing salted snacks, and contact a veterinarian if your dog eats a large amount or seems unwell.
Can people with diabetes eat pretzel sticks?
People with diabetes can include pretzel sticks, but their refined-flour carbohydrates may raise blood glucose quickly. Keep the portion modest and pair them with a protein- or fiber-containing food to make the snack more balanced.
What dips go well with pretzel sticks?
Pretzel sticks pair well with mustard, hummus, cheese dip, or a thick yogurt dip. Their dry crunch works especially well with creamy dips; serve the dip separately so the sticks do not soften before eating.
Pretzel sticks Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B3
1.44mg · 9% DV
Folate
33µg · 8% DV
B2
0.06mg · 5% DV
Minerals
Sodium
375mg · 16% DV
Selenium
8.4µg · 15% DV
Manganese
0.17mg · 7% DV
Iron
1.08mg · 6% DV
Potassium ⭐
36mg · 1% DV
Pretzel sticks Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pretzel sticks
To burn the 114 calories in 1 serving (small) (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 sticks?
Pretzel sticks are slender, baked snacks made from pretzel-style dough and finished with salt. Their crisp, dry bite and mild toasted flavour make them easy to eat by the handful. The shape draws on the pretzel tradition associated with Germany, while stick-shaped versions are now familiar packaged snacks in many places.
They’re commonly eaten plain between meals, packed for travel or served with dips such as mustard or cheese dip. They also work alongside a sandwich or a piece of fruit for a more rounded snack. Pretzel sticks are mainly a source of carbohydrate, with 79 g per 100 g, and are relatively low in fat; the small serving size can help keep the salt and portion in check.
How Nutritious Is Pretzel sticks?
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 sticks 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 sticks Contain Allergens?
Contains these allergens:
Which Diets Is Pretzel sticks 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 sticks Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 33:1
Above the ideal 4:1 (33:1).
Compare Pretzel sticks
Foods Similar to Pretzel sticks
Have another question about Pretzel sticks?
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.