Pretzels
Salted baked wheat snacks, low in fat but also low in nutrients.
Nutrition per 100 g
Standardised to 100 g of pretzels for fair comparison. Typical serving: 30 g — 115 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 383 kcal | 115 kcal | 100 kcal |
| Protein | 10 g | 3 g | 2.6 g |
| Carbohydrate | 80 g | 24 g | 20.9 g |
| Fat | 3 g | 0.9 g | 0.8 g |
| Fibre | 3.3 g | 1 g | 0.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pretzels, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.54 mg | 0.16 mg | 4% |
| Vitamin K | 2.7 µg | 0.81 µg | 2% |
| Thiamin | 0.41 mg | 0.12 mg | 34% |
| Riboflavin | 0.29 mg | 0.087 mg | 22% |
| Niacin | 4.3 mg | 1.3 mg | 27% |
| Vitamin B6 | 0.02 mg | 0.006 mg | 1% |
| Folate | 24 µg | 7.2 µg | 6% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 17.7 mg | 5.3 mg | 3% |
| Minerals | |||
| Calcium | 23 mg | 6.9 mg | 2% |
| Iron | 3.9 mg | 1.2 mg | 22% |
| Magnesium | 21 mg | 6.3 mg | 5% |
| Phosphorus | 79 mg | 23.7 mg | 6% |
| Potassium | 88 mg | 26.4 mg | 2% |
| Sodium | 203 mg | 60.9 mg | 9% |
| Zinc | 0.94 mg | 0.28 mg | 9% |
| Selenium | 17.2 µg | 5.2 µg | 31% |
| Copper | 0.13 mg | 0.039 mg | 14% |
Source: USDA FoodData Central — Pretzels, soft
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pretzels?
- Lower fat than crisps.
- Convenient and shelf-stable.
How to include it
- Portion into a small bowl rather than eating from the bag.
- Pair with hummus for protein and fibre.
Things to consider
- Salt content is high for the portion size.
- Refined flour with little fibre.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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