Pretzels Calories & Nutrition Facts
Low-fat salty snack, extremely high GI and sodium content, enjoy in moderation.
Quick answer
How many calories are in Pretzels?
Pretzels has 381 calories per 100g. A 1 oz handful (28g) has about 107 calories. It is a calorie-dense food, with most calories coming from carbs.
Start with your portion
Turn Pretzels into a daily plan
Practical Portion Guide for Pretzels
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz handful (28g) | 107 kcal | 2.6g | 22.4g | 21.6g | 0.9g |
| mini pretzels serving (30g) | 114 kcal | 2.8g | 24.0g | 23.1g | 0.9g |
| 2 oz snack bag (56g) | 213 kcal | 5.2g | 44.8g | 43.2g | 1.7g |
| 100g reference | 381 kcal | 9.3g | 80.0g | 77.1g | 3.1g |
Sodium is the main tracking issue. A 100g portion can exceed 1,000mg sodium, so use 1 oz or labeled serving sizes for everyday planning.
% Daily Value: 1 oz handful (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 oz handful (28g) | % DV |
|---|---|---|---|---|
| Protein | 9.3g | 19% | 2.6g | 5% |
| Dietary fiber | 2.9g | 10% | 0.8g | 3% |
| Total carbohydrate | 80g | 29% | 22.4g | 8% |
| Total fat | 3.1g | 4% | 0.9g | 1% |
| Sodium | 1029mg | 45% | 288mg | 13% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 83 (High)
How Pretzels Fits Into a Diet
Pretzels are best when you want a low-fat crunchy carbohydrate snack, but they are not automatically filling because protein and fiber are modest.
Pair pretzels with hummus, yogurt dip, nut butter, cottage cheese, eggs, or lean protein when you need more satiety than pretzels alone provide.
Soft pretzels, filled pretzels, chocolate-covered pretzels, and seasoned snack pretzels can change calories, sodium, and sugar substantially.
Plan Around Pretzels
Compare Pretzels With Similar Snacks
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Pretzels | 381 kcal | 9.3g | 80g | 3.1g | 2.9g |
| Dark Chocolate (70-85%) | 598 kcal | 7.8g | 46g | 43g | 10.9g |
| Potato Chips | 536 kcal | 7g | 53g | 35g | 4.8g |
| Popcorn (Air-popped) | 375 kcal | 12g | 74g | 4.5g | 15g |
| Rice Cakes (Plain) | 387 kcal | 8.2g | 81g | 3.5g | 1.7g |
| Granola Bar | 471 kcal | 8.3g | 64g | 20g | 5.4g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Pretzels: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Pretzels high in protein?
Pretzels has 9.3g protein per 100g, which is 19% of the 50g FDA Daily Value. 1 oz handful (28g) supplies about 2.6g, or 5% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Pretzels?
Pretzels contains 381 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 37 calories from protein, 320 calories from carbohydrates, and 28 calories from fat; these estimates may not add up exactly to the listed total.
Is Pretzels good for weight loss?
Pretzels is calorie-dense at 381 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Pretzels?
Pretzels contains 9.3g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Pretzels?
Track Pretzels by grams when precision matters. A practical starting point is 1 oz handful (28g), which is about 107 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Pretzels keto-friendly?
Pretzels is not ideal for strict keto diets due to its 80g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Pretzels good for diabetics?
People with diabetes should use caution with Pretzels, which has a listed glycemic index of 83. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Pretzels?
Calorique's food profile lists vitamins B1, B3, Folate, B2 and minerals including Selenium, Iron, Manganese, Phosphorus for Pretzels. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Pretzels?
Calorique standardizes Pretzels nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Dark Chocolate (70-85%)
598 cal · 7.8g protein per 100g
Potato Chips
536 cal · 7g protein per 100g
Popcorn (Air-popped)
375 cal · 12g protein per 100g
Rice Cakes (Plain)
387 cal · 8.2g protein per 100g
Granola Bar
471 cal · 8.3g protein per 100g
Trail Mix (Nuts & Dried Fruit)
462 cal · 12g protein per 100g
Peanut Butter (Natural)
598 cal · 25g protein per 100g
Hummus
177 cal · 7.9g protein per 100g