Pretzels, hard, yogurt coated
Common food
Photo: Wikipedia
Yogurt-coated pretzels are a crunchy, salty snack enrobed in a sweet, creamy yogurt-flavored shell, creating a satisfying contrast of textures and flavors. Each 100g serving packs a significant 45g of sugar, alongside a hefty 438 calories, making it a calorie-dense treat. The coating provides a tangy sweetness that masks the pretzel's inherent saltiness, resulting in a highly palatable, snackable product.
Calorie split: 5% protein · 70% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love them for the irresistible sweet-and-salty combination and the satisfying snap of the pretzel beneath the smooth, creamy coating. They are a nostalgic, crowd-pleasing snack often found at parties, in gift baskets, and as a go-to treat for their addictive, easy-to-eat nature.
⚠️ Watch-outs & how to enjoy it better
The very high sugar content (over 45g per 100g) can cause rapid blood-sugar spikes, making them a poor choice for diabetics or those monitoring sugar intake. To counteract this, pair a small portion with a source of protein or healthy fat (like nuts or cheese) to slow sugar absorption, and practice strict portion control by measuring out a single serving instead of eating from the bag.
Key benefits
- Provides quick energy from carbohydrates
- Offers a small amount of plant-based protein from the pretzel
- The crunchy texture can satisfy snack cravings
- Convenient, shelf-stable, and portable snack
- The yogurt coating adds a calcium source, though modest
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'yogurt' coating is typically not made with live cultures and is primarily a confection of sugar, vegetable oil, whey, and yogurt powder, making it more of a candy shell than a probiotic food.
Full nutrition (USDA data · scales with serving)
| Water | 2.1 g |
| Energy | 438 kcal |
| Protein | 5.9 g |
| Total lipid (fat) | 12.2 g |
| Carbohydrate, by difference | 76.6 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 45.4 g |
| Calcium, Ca | 96.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 107 mg |
| Potassium, K | 173 mg |
| Sodium, Na | 441 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 4.3 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.35 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 71.0 ug |
| Folic acid | 35.0 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 96.0 ug |
| Choline, total | 19.2 mg |
| Vitamin B-12 | 0.26 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) | 0.58 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.9 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.27 g |
| SFA 10:0 | 0.34 g |
| SFA 12:0 | 5.8 g |
| SFA 14:0 | 2.1 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.31 g |
| Fatty acids, total monounsaturated | 0.75 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.74 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.69 g |
| PUFA 18:2 | 0.65 g |
| PUFA 18:3 | 0.04 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 yogurt-coated pretzels a good source of probiotics?
Generally, no. The yogurt coating is a confectionery product made from yogurt powder, sugar, and oils. The heat processing involved typically kills any live probiotic cultures that might have been present in the original yogurt powder.
How do they compare nutritionally to chocolate-covered pretzels?
Yogurt-coated pretzels are often higher in sugar and lower in fat than chocolate-covered versions. While both are high-calorie treats, the yogurt coating is primarily sugar and fat (from vegetable oils), whereas chocolate provides some cocoa solids and a different fat profile.
Can I make a healthier version at home?
Yes. You can make a lighter version by using Greek yogurt mixed with a small amount of powdered sugar or honey for dipping, then freezing them. This reduces added fats and sugar while increasing the protein content from the Greek yogurt.
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 4.38 kcal/g · 5% calories from protein · 1.1 g fiber · 45.4 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: 2.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.