10 piece (medium) of Pretzel stick (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 23.4 g of carbs, 2.7 g of protein, 0.8 g of fat and 1.1 g of fiber. Its 330 mg of Sodium covers 14% of the Daily Value. Its glycemic index is 80 (high), so it raises blood sugar quickly.

What is Pretzel stick?

Pretzel sticks are slender rods of baked dough, typically crisp and salted. Their golden-brown surface and firm crunch come from baking; pretzel-style dough gives them the familiar toasted flavour associated with pretzels. They’re a convenient shelf-stable snack rather than a meal in themselves.

In many places, people eat them straight from the bag, serve them alongside drinks, or dip them in mustard, cheese dip or hummus. Their nutrition is mainly carbohydrate, with 78 g per 100 g, and relatively little fat. For a more satisfying snack, pair a small handful with a dip or fresh vegetables; they also work well as a crunchy addition to a lunchbox.

Pretzel stick Nutrition Facts

Selected: 100 g

380

KCAL / 100G

Carbs

78g

· 28% DV

Protein

· 18% DV

Fat

2.5g

· 3% DV

Fiber

3.5g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 84% · Protein 10% · Fat 6%

Pretzel stick Vitamins & Minerals

Vitamins

0.18mg · 15% DV

2.2mg · 14% DV

0.12mg · 9% DV

Biotin

2µg · 7% DV

Minerals

Sodium

1100mg · 48% DV

Selenium

8µg · 15% DV

Phosphorus

95mg · 14% DV

Iron

2mg · 11% DV

How Nutritious Is Pretzel stick?

Nutrient density

Low

20/ 100

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

33/ 100

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.

Pretzel stick Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pretzel stick

To burn the 380 calories in 100 g:

🚶

94min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

52min

Cycling

🏊

44min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Pretzel stick 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 stick Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 30:1

Above the ideal 4:1 (30:1).

Compare Pretzel stick

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Pretzel stick vs Bulgur Pilaf260 kcal more per 100 g

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Pretzel stick vs Whole wheat pasta256 kcal more per 100 g

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Pretzel stick vs Breadstick30 kcal fewer per 100 g

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Pretzel stick vs Simit40 kcal more per 100 g

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Foods Similar to Pretzel stick

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Pretzel stick

Are pretzel sticks healthy?

Pretzel sticks can be a convenient snack, but they are usually made mainly from refined flour and can be salty. Pairing them with hummus, yogurt dip, or another protein-rich food makes a more filling snack than eating them alone.

How are pretzel sticks made?

Pretzel sticks are made by shaping dough into thin rods and baking them until crisp. Traditional pretzel dough may be dipped in an alkaline solution before baking, which gives pretzels their characteristic dark, glossy crust; not every product called a pretzel stick uses that step.

What is the difference between pretzel sticks and breadsticks?

Pretzel sticks are typically crisp, dry, and salted, while breadsticks are often thicker and may be softer or more bread-like. The names overlap across brands, so the texture and preparation can vary, but a classic pretzel flavor comes from pretzel-style dough and baking.

What dips go well with pretzel sticks?

Pretzel sticks pair well with mustard, hummus, cheese dip, and creamy yogurt-based dips. Their dry, crunchy shape makes them easy to dip; choose a less salty dip if you want to keep the snack from tasting overly salty.

How should you store pretzel sticks after opening?

Keep pretzel sticks in an airtight container in a cool, dry place after opening. Exposure to humid air makes them lose their crunch, so reseal the package promptly or transfer the sticks to a container with a tight-fitting lid.

Can stale pretzel sticks be made crunchy again?

Yes, gently warming stale pretzel sticks in the oven can help restore their crispness. Let them cool completely before storing or serving, since trapped steam can soften them again. Discard them if they smell rancid or show signs of spoilage.

Can you make pretzel sticks at home?

Yes, homemade pretzel sticks are made by rolling dough into narrow ropes and baking them until browned and crisp. For a classic pretzel-style crust, recipes often briefly dip the shaped dough in a baking-soda solution before it goes into the oven.

Can dogs eat pretzel sticks?

A small plain pretzel stick is not usually toxic to a dog, but pretzel sticks are salty and offer little nutritional value for pets. Avoid seasoned varieties, and do not make them a regular treat; contact a veterinarian if your dog ate a large amount.

Why are pretzel sticks so salty?

Pretzel sticks are often topped with coarse salt, which adds a sharp salty taste and a slight crunch to the surface. Some varieties are less salty or unsalted, but their flavor can still come from salt mixed into the dough.

Can pretzel sticks be used as a crunchy coating?

Yes, crushed pretzel sticks can be used as a crunchy coating for baked chicken, fish, or vegetables. Crush them into small, even crumbs and press them onto the food; because the sticks are already salty, taste the coating before adding more salt.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026