Pretzels, hard, plain, salted
Common food
Photo: Wikipedia
Hard, plain, salted pretzels are crisp, golden-brown baked snacks with a distinctive knot-like shape and a satisfying crunch. They offer a straightforward, malty wheat flavor with a salty finish, providing a notable carbohydrate boost (over 80g per 100g) for quick energy.
Calorie split: 10% protein · 83% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love pretzels for their addictive salty crunch and satisfying texture, making them a go-to snack for pairing with dips, beers, or enjoying alone. Their iconic shape and association with German and American street-food culture add to their nostalgic appeal.
⚠️ Watch-outs & how to enjoy it better
The high sodium content (from the salt topping) can contribute to water retention and is a concern for those monitoring blood pressure. The refined carbohydrate content can lead to rapid blood sugar spikes, especially for individuals with insulin sensitivity. To counteract these, pair pretzels with a protein or fat source like hummus, cheese, or nuts to slow digestion, practice strict portion control (stick to a single serving), and drink plenty of water to help manage sodium intake.
Key benefits
- Provides quick energy from complex carbohydrates
- Low in fat (under 3g per 100g)
- Source of plant-based protein (about 10g per 100g)
- Contains dietary fiber for digestive health
- Simple, portable snack for on-the-go consumption
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional pretzel shape is said to represent a child's arms crossed in prayer, and the name may derive from the Latin 'pretiola' meaning 'little reward.'
Full nutrition (USDA data · scales with serving)
| Water | 3.1 g |
| Energy | 384 kcal |
| Protein | 10.0 g |
| Total lipid (fat) | 2.9 g |
| Carbohydrate, by difference | 80.4 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 4.6 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 128 mg |
| Potassium, K | 223 mg |
| Sodium, Na | 1120 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 4.4 ug |
| Vitamin C, total ascorbic acid | 2.1 mg |
| Thiamin | 0.42 mg |
| Riboflavin | 0.33 mg |
| Niacin | 5.3 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 171 ug |
| Folic acid | 88.0 ug |
| Folate, food | 83.0 ug |
| Folate, DFE | 233 ug |
| Choline, total | 29.5 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 | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 0.47 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 | 0.39 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 | 0.32 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.73 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.71 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 | 0.06 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 hard pretzels a good source of whole grains?
Most commercial hard pretzels are made from refined white flour, not whole-grain flour. To get whole-grain benefits, look for products specifically labeled '100% whole wheat' or 'whole grain.'
Why are pretzels so salty?
The salt on the surface is a key flavor enhancer and is typically applied as a coarse salt after the pretzel is dipped in a lye or baking soda solution before baking, which helps it adhere and creates the classic brown crust.
Can pretzels be part of a weight management plan?
While low in fat, pretzels are calorie-dense and high in refined carbs, which can lead to quick hunger. For weight management, strict portion control (e.g., a single serving of about 1 oz/28g) and pairing with protein or fiber is essential to promote satiety.
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 3.84 kcal/g · 10% calories from protein · 3.4 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: 5.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.