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, 1.1 g of fat and 0.9 g of fiber. Its 360 mg of Sodium covers 16% of the Daily Value. Its glycemic index is 83 (high), so it raises blood sugar quickly.

Pretzel Stick Nutrition Facts

Selected: 100 g

380

KCAL / 100G

Carbs

79g

· 29% DV

Protein

10g

· 20% DV

Fat

3.5g

· 4% DV

Fiber

· 11% DV

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

Calories come from: Carbs 82% · Protein 10% · Fat 8%

Pretzel Stick Vitamins & Minerals

Vitamins

0.12mg · 10% DV

1.2mg · 8% DV

Biotin

2µg · 7% DV

Folate

28µg · 7% DV

Minerals

Sodium

1200mg · 52% DV

Selenium

28µg · 51% DV

Manganese

1mg · 43% DV

Iron

3mg · 17% DV

How Nutritious Is Pretzel Stick?

Nutrient density

Low

18/ 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

32/ 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

✓ 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

0.7g

MONOUNSATURATED

0.5g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 36.7:1

Above the ideal 4:1 (36.7:1).

Compare Pretzel Stick

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Foods Similar to Pretzel Stick

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

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350 kcal

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290 kcal

🧇

Waffle

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🍟

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🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Pretzel Stick

How many calories are in pretzel sticks?

Pretzel sticks provide 380 calories per 100 g. The same amount contains 79 g of carbohydrates, 10 g of protein, and 3.5 g of fat.

Do pretzel sticks raise blood sugar quickly?

Pretzel sticks have a glycemic index of 83, which is considered high and may raise blood sugar quickly. They also contain gluten.

Have another question about Pretzel Stick?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026