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Salted bread roll high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 570 mg | 25% |
| Total carbohydrate | 33.6 g | 12% |
| Fiber | 1.6 g | 6% |
| Protein | 5.7 g | 11% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 60 g | 174 kcal |
| 1 piece (mini) | 35 g | 102 kcal |
| 1 piece (medium) | 80 g | 232 kcal |
| 1 serving (medium) | 90 g | 261 kcal |
| 100 g | 100 g | 290 kcal |
| 1 piece (large) | 110 g | 319 kcal |
| 2 piece (double) | 120 g | 348 kcal |
| 1 piece (jumbo) | 150 g | 435 kcal |
| 3 piece (triple) | 180 g | 522 kcal |
Calculated from 290 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 174 calories in 1 piece (small) (60 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.
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.
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.
Medium
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.
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.
Contains these allergens:
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
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.