Pretzel chips, hard, gluten free
Common food
Photo: Wikipedia
These are thin, crispy, gluten-free snacks shaped like traditional pretzels, offering a satisfying crunch with a savory, slightly salty flavor. Nutritionally, they are a carb-dense option, providing quick energy with a modest 3.43g of protein per 100g.
Calorie split: 4% protein · 81% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love them for their addictive crunch and the classic, savory pretzel taste without the gluten. They are a versatile snack, perfect on their own or as a crunchy addition to a charcuterie board.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content (76.7g per 100g) can lead to blood-sugar spikes, especially if eaten alone. To counteract this, pair them with a protein or fat source like hummus, cheese, or nuts, and practice portion control by sticking to a single serving.
Key benefits
- Gluten-free alternative for traditional pretzel snacks.
- Provides quick energy from carbohydrates.
- Low in fat (6.51g per 100g).
- Contains some dietary fiber (3.2g per 100g).
- Convenient, shelf-stable snack.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The distinctive pretzel shape is said to represent arms crossed in prayer, a tradition dating back to European monasteries.
Full nutrition (USDA data · scales with serving)
| Water | 6.8 g |
| Energy | 380 kcal |
| Protein | 3.4 g |
| Total lipid (fat) | 6.5 g |
| Carbohydrate, by difference | 76.7 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 4.1 g |
| Calcium, Ca | 1.0 mg |
| Iron, Fe | 0.45 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 20.0 mg |
| Potassium, K | 67.0 mg |
| Sodium, Na | 2473 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 2.1 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.23 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 2.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 0.28 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.61 g |
| PUFA 18:2 | 0.60 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Are pretzel chips the same as pretzels?
No. Pretzel chips are sliced thinner and baked or fried to a crisp, making them more like a chip in texture, while traditional pretzels are soft or hard bread products.
Why are they gluten-free?
They are made with alternative flours like rice, corn, or potato starch instead of wheat flour, which contains gluten.
How should I store them?
Keep them in a cool, dry place in their original sealed packaging or an airtight container to maintain crispness.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.80 kcal/g · 4% calories from protein · 3.2 g fiber · 4.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 36.91 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.