Pretzels, hard, multigrain
Common food
Photo: Wikipedia
Hard multigrain pretzels are crunchy, dense knots or sticks baked from a blend of whole grains, offering a robust, nutty flavor and a satisfying snap. With 80g of carbohydrates per 100g, they provide a substantial energy source, while their 10.15g of protein and 4.2g of fiber make them more nutritionally complex than simple white-flour versions. Their low fat content (2.96g) and minimal sugar (2.17g) keep them a relatively clean, savory snack option.
Calorie split: 10% protein · 83% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love hard multigrain pretzels for their satisfying crunch and deep, toasty grain flavor that pairs perfectly with dips, mustards, or cheeses. Their sturdy texture makes them a versatile, portable snack for everything from hiking to game days, embodying a classic comfort food with a wholesome twist.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can cause blood-sugar spikes, especially when eaten alone, and they are often high in sodium. To counteract this, pair them with protein-rich foods like hummus, cheese, or nuts, and practice portion control by sticking to a single serving. Those with gluten sensitivities should avoid them, as they are typically made from wheat.
Key benefits
- High in complex carbohydrates for sustained energy release
- Good source of plant-based protein (10.15g per 100g)
- Contains dietary fiber (4.2g) to support digestive health
- Low in fat and added sugars compared to many snacks
- Multigrain blend may offer a wider range of micronutrients than refined flour
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The distinctive pretzel shape is said to represent a child's arms crossed in prayer, which is why the snack is often associated with Lent and religious traditions in Europe.
Full nutrition (USDA data · scales with serving)
| Water | 3.3 g |
| Energy | 381 kcal |
| Protein | 10.2 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 80.1 g |
| Fiber, total dietary | 4.2 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 4.7 mg |
| Magnesium, Mg | 40.0 mg |
| Phosphorus, P | 145 mg |
| Potassium, K | 242 mg |
| Sodium, Na | 1098 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 5.8 ug |
| Vitamin C, total ascorbic acid | 2.1 mg |
| Thiamin | 0.43 mg |
| Riboflavin | 0.34 mg |
| Niacin | 5.4 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 169 ug |
| Folic acid | 86.0 ug |
| Folate, food | 83.0 ug |
| Folate, DFE | 230 ug |
| Choline, total | 30.4 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 | 14.0 ug |
| Vitamin E (alpha-tocopherol) | 0.49 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.40 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 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.33 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.72 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.70 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.07 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 |
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 multigrain pretzels healthier than regular pretzels?
Yes, they typically offer more fiber and a broader nutrient profile due to the blend of whole grains, but they are still high in carbohydrates and sodium, so moderation is key.
Can I eat pretzels on a low-carb diet?
Hard pretzels are very high in carbs (about 80g per 100g), so they are generally not suitable for strict low-carb or ketogenic diets.
How should I store hard pretzels to keep them fresh?
Store them in an airtight container at room temperature to maintain their crunch; they can become stale if exposed to moisture.
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 3.81 kcal/g · 11% calories from protein · 4.2 g fiber · 2.2 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: 4.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.