Pretzels, hard, cheese filled
Common food
Photo: Wikipedia
A crunchy, golden-brown pretzel shell encases a smooth, savory cheese filling, creating a satisfying textural contrast. At 463 kcal per 100g, these are energy-dense snacks, combining the salty, malty flavor of a hard pretzel with the rich, creamy taste of processed cheese. The high carbohydrate and fat content makes them a substantial, indulgent treat rather than a light bite.
Calorie split: 9% protein · 58% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love these for their addictive combination of salty, malty pretzel and rich, creamy cheese—a satisfying crunch followed by a smooth, savory center. They are a nostalgic, convenient snack often enjoyed at sporting events, movie nights, or as a quick pick-me-up.
⚠️ Watch-outs & how to enjoy it better
The high sodium and refined carbohydrate content can contribute to blood-sugar spikes and water retention, making them unsuitable for those monitoring blood sugar or salt intake. To counteract, pair with a source of fiber (like an apple) or protein (like a handful of nuts) to slow digestion, and practice strict portion control (e.g., stick to a single serving).
Key benefits
- Provides a quick source of energy from carbohydrates and fats
- Offers a moderate amount of protein (9.85g per 100g) for a snack
- The hard pretzel shell offers a satisfying, long-lasting crunch
- Convenient, shelf-stable snack for on-the-go consumption
- The cheese filling adds calcium and a savory flavor profile
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The distinctive pretzel shape is believed to represent arms crossed in prayer, a tradition dating back to medieval European monks.
Full nutrition (USDA data · scales with serving)
| Water | 1.7 g |
| Energy | 463 kcal |
| Protein | 9.8 g |
| Total lipid (fat) | 16.9 g |
| Carbohydrate, by difference | 66.5 g |
| Fiber, total dietary | 3.6 g |
| Total Sugars | 17.6 g |
| Calcium, Ca | 197 mg |
| Iron, Fe | 0.92 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 143 mg |
| Potassium, K | 130 mg |
| Sodium, Na | 1117 mg |
| Zinc, Zn | 0.73 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 5.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.30 mg |
| Riboflavin | 0.56 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 21.0 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 55.0 ug |
| Carotene, beta | 18.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 5.0 ug |
| Vitamin E (alpha-tocopherol) | 0.67 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.7 g |
| SFA 4:0 | 0.23 g |
| SFA 6:0 | 0.13 g |
| SFA 8:0 | 0.25 g |
| SFA 10:0 | 0.27 g |
| SFA 12:0 | 1.8 g |
| SFA 14:0 | 1.2 g |
| SFA 16:0 | 4.4 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 3.6 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.11 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 | 5.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, pretzels, hard, confectioner's coating, chocolate-flavor — USDA does not publish this profile for Pretzels.
| Tryptophan | 0.10 g |
| Threonine | 0.25 g |
| Isoleucine | 0.29 g |
| Leucine | 0.53 g |
| Lysine | 0.25 g |
| Methionine | 0.13 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.36 g |
| Tyrosine | 0.23 g |
| Valine | 0.33 g |
| Arginine | 0.31 g |
| Histidine | 0.16 g |
| Alanine | 0.27 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.27 g |
| Proline | 0.74 g |
| Serine | 0.36 g |
FAQ
Are cheese-filled pretzels a good source of protein?
They provide a moderate amount of protein (9.85g per 100g), which is decent for a snack, but they are not a primary protein source like meat or legumes.
How can I make cheese-filled pretzels healthier?
Pair them with a side of vegetables or a protein-rich food to balance the meal, and choose smaller portions to manage calorie and sodium intake.
What is the best way to store cheese-filled pretzels?
Store them in an airtight container at room temperature to maintain their crunchiness; avoid refrigeration, which can make them stale or soggy.
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 4.63 kcal/g · 9% calories from protein · 3.6 g fiber · 17.6 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: 8.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.