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Small Pretzel Roll Calories

Salted bread roll high in sodium

CALORIES · 100 G

290kcal

GI

70high

POTASSIUM · 100 G

135mg

FIBER · 100 G

2.7g

Quick answer

1 piece (small) of Small Pretzel Roll (60 g) has 174 calories. That works out to 290 calories per 100 g. It contains 33.6 g of carbs, 5.7 g of protein, 2.1 g of fat and 1.6 g of fiber. Its 16.8 µg of Selenium covers 31% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

Small Pretzel Roll Nutrition Facts

Selected: 1 piece (small) · 60 g

174

KCAL / 60G

Carbs

33.6g

· 12% DV

Protein

5.7g

· 11% DV

Fat

2.1g

· 3% DV

Fiber

1.6g

· 6% DV

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

Calories come from: Carbs 76% · Protein 13% · Fat 11%

Small Pretzel Roll nutrition facts table · 1 piece (small) (60 g)

NutrientAmount% DV
Calories174 kcal
Total fat2.1 g3%
Saturated fat0.27 g1%
Trans fat0 g
Sodium570 mg25%
Total carbohydrate33.6 g12%
Fiber1.6 g6%
Protein5.7 g11%

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 Small Pretzel Roll?

ServingAmountCalories
1 piece (small)60 g174 kcal
1 piece (mini)35 g102 kcal
1 piece (medium)80 g232 kcal
1 serving (medium)90 g261 kcal
100 g100 g290 kcal
1 piece (large)110 g319 kcal
2 piece (double)120 g348 kcal
1 piece (jumbo)150 g435 kcal
3 piece (triple)180 g522 kcal

Calculated from 290 calories per 100 g.

Frequently Asked Questions About Small Pretzel Roll

What is a Small Pretzel Roll?

A Small Pretzel Roll is a bread roll whose shaped dough is dipped in an alkaline solution before baking. That step gives it the dark, glossy crust and distinctive pretzel flavor that set it apart from an ordinary roll.

Why is a Small Pretzel Roll dark and shiny?

A Small Pretzel Roll gets its dark, shiny crust from the alkaline bath applied before baking. The treatment changes how the surface browns in the oven and creates the roll’s characteristic pretzel taste.

How is a Small Pretzel Roll different from a regular bread roll?

A Small Pretzel Roll is dipped in an alkaline solution before baking, which gives it a darker crust and a distinctive flavor. A regular bread roll is usually baked without this step and has a lighter, softer crust.

What do you put in a Small Pretzel Roll?

A Small Pretzel Roll works well as a sandwich with cheese, eggs, vegetables, or deli fillings. Its own salty, savory flavor also pairs well with butter or mustard, so taste the filling before adding extra salt.

How do you make a Small Pretzel Roll at home?

To make a Small Pretzel Roll, shape yeast dough into small rolls, dip them in an alkaline bath, then bake. Food-grade lye requires careful handling; baking-soda-based recipes are a safer home option, though their crust will not be exactly the same.

How should you store a Small Pretzel Roll?

Store a Small Pretzel Roll at room temperature in a bread box or paper bag and let it cool fully before covering it. Avoid the refrigerator, which can make bread go stale faster; eat it promptly for the best crust.

Can you freeze a Small Pretzel Roll?

Yes, a Small Pretzel Roll freezes well. Freeze it while fresh in an airtight bag, then thaw at room temperature and warm it briefly in the oven to refresh the crust.

How do you reheat a Small Pretzel Roll?

Reheat a Small Pretzel Roll briefly in the oven to bring back some of its crisp crust. A microwave is quicker but tends to make the roll soft; a light sprinkle of water before oven-heating can help keep the inside from drying out.

Why does a Small Pretzel Roll have salt on top?

The coarse salt on a Small Pretzel Roll is a traditional topping that adds a salty crunch and balances the pretzel flavor. You can brush some off before eating if you prefer a less salty bite.

Is a Small Pretzel Roll healthy?

A Small Pretzel Roll can fit into a balanced meal, but its salty crust makes sodium worth considering, especially if you eat it often. Pairing it with vegetables and a less salty filling makes for a more balanced sandwich.

Small Pretzel Roll Vitamins & Minerals

Vitamins

B1

0.25mg · 21% DV

B3

2.52mg · 16% DV

Folate

63µg · 16% DV

B2

0.16mg · 12% DV

Minerals

Selenium

17µg · 31% DV

Sodium

570mg · 25% DV

Manganese

0.37mg · 16% DV

Iron

1.92mg · 11% DV

Potassium ⭐

81mg · 2% DV

Small Pretzel Roll Glycemic Index

GLYCEMIC INDEX

70
High
0 Low5570100

GLYCEMIC LOAD

22.2
High

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

How to Burn Off Small Pretzel Roll

To burn the 174 calories in 1 piece (small) (60 g):

🚶

43min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

20min

Swimming

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

What is Small Pretzel Roll?

A small pretzel roll is a German-style bread roll whose dough is dipped in an alkaline solution before baking. This gives it a glossy, deep-brown crust, a soft, chewy middle and the distinctive savoury flavour associated with pretzels; coarse salt is often sprinkled on top. In Germany, it is enjoyed at breakfast or as a snack, plain or filled with cheese, cold cuts or sausage.

You can serve one with soup, make it into a quick sandwich, or pair it with eggs and vegetables for breakfast. It is mainly a source of carbohydrates, with 9.5 g of protein per 100 g, and its salty topping makes it a relatively high-sodium choice. For a lighter filling, try fresh vegetables and a modest amount of cheese rather than salty cured meats.

How Nutritious Is Small Pretzel Roll?

Nutrient density

Low

28/ 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

Medium

39/ 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.

Is Small Pretzel Roll 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 Small Pretzel Roll 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 Small Pretzel Roll 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

Small Pretzel Roll Fat Profile

SATURATED

0.27g

MONOUNSATURATED

0.39g

POLYUNSATURATED

0.66g

⚖️

Omega 6:3 ratio 31.5:1

Above the ideal 4:1 (31.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.