Pretzel salad

Pretzel salad is a beloved American potluck dessert, primarily from the Midwest and Pennsylvania Dutch regions. It features a crunchy pretzel crust, a creamy sweetened cream cheese middle layer, and a vibrant, fruity Jell-O topping, often with strawberries or raspberries.

🍳 View the full Pretzel salad recipe →

🍽️ Nutrition at a glance

This dish is high in carbohydrates and fat, with the pretzel crust and cream cheese providing the bulk of the calories. A typical serving can range from 300 to 450 calories, offering little nutritional value beyond a quick energy boost.

Nutrition breakdown

Calories	420 kcal
Protein	6 g
Carbs	52 g
Fat	22 g
Fiber	1 g
Sugar	34 g
Sodium	680 mg
Calcium	120 mg
Iron	2.5 mg
Potassium	180 mg
Vitamin A	250 IU
Vitamin C	15 mg
Phosphorus	150 mg
Magnesium	30 mg
Selenium	10 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Despite its name, it's universally considered a dessert, not a salad, highlighting a quirky American tradition of calling layered, sweet dishes 'salads.' Its unique appeal lies in the surprising textural contrast between the salty, crunchy base and the cool, creamy, fruity layers.