Soft Pretzels
Soft pretzels are a beloved baked snack with a distinctive chewy texture and a glossy, golden-brown crust, typically made from a simple dough of flour, water, yeast, and salt. Originating in Europe, particularly Germany and Alsace, they are now a staple of American street food and stadium concessions.
🍽️ Nutrition at a glance
They are primarily a source of carbohydrates for energy, with a moderate amount of protein from the wheat flour, but are generally low in fat unless topped with butter or cheese. A typical plain soft pretzel contains roughly 300-400 calories per serving.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 8 g |
| Carbs | 62 g |
| Fat | 3.5 g |
| Fiber | 2 g |
| Sugar | 6 g |
| Sodium | 820 mg |
| Iron | 4.5 mg |
| Thiamin (B1) | 0.7 mg |
| Niacin (B3) | 6 mg |
| Folate | 140 mcg |
| Calcium | 60 mg |
| Magnesium | 25 mg |
| Phosphorus | 100 mg |
| Selenium | 20 mcg |
Per 1 soft pretzel (113 g) · estimated, varies by recipe
💡 What's interesting
The pretzel's iconic shape and shiny crust are achieved by dipping the dough in a lye or baking soda solution before baking, a process that triggers a unique Maillard browning reaction. Nutritionally, they offer a quick energy boost but are often paired with salty dips like mustard or cheese, making them a classic example of a satisfying, indulgent comfort food.
