Pretzels, NFS
Common food
Photo: Wikipedia
Pretzels are a baked, knot-shaped bread product known for their distinctive brown, shiny crust and a satisfyingly crisp exterior that gives way to a chewy, dense interior. Their flavor is subtly malty and salty, a result of a brief alkaline bath (traditionally lye) before baking. Nutritionally, they are a high-carbohydrate, low-fat food, providing a quick source of energy with minimal fat content.
Calorie split: 10% protein · 83% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People adore pretzels for their iconic salty crunch and the comforting, malty flavor that pairs perfectly with mustard, cheese, or beer. Their cultural association with festivals, ballparks, and street vendors makes them a nostalgic and convenient snack.
⚠️ Watch-outs & how to enjoy it better
Their high carbohydrate content and low protein/fat can lead to rapid blood-sugar spikes if eaten alone, and they are often high in sodium. Those watching salt intake or managing blood sugar should be cautious. To counteract this, pair pretzels with a protein or fat source like hummus, cheese, or nut butter, and practice portion control.
Key benefits
- Excellent source of quick-release energy from complex carbohydrates.
- Very low in fat, making it a light snack option.
- Provides some dietary fiber, aiding in digestion.
- Contains small amounts of essential minerals like iron and magnesium.
- A versatile base for both sweet and savory toppings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional knot shape is said to represent arms crossed in prayer, and the name may derive from the Latin word 'bracellae' (little arms) or 'pretiola' (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
What makes pretzel crust shiny and brown?
The distinctive crust is created by dipping the shaped dough in a weak alkaline solution (traditionally food-grade lye, now often a baking soda bath) before baking. This process, called 'pretzeling,' gelatinizes the surface starch, leading to the characteristic Maillard reaction browning and glossy finish.
Are pretzels healthier than potato chips?
Generally, yes, for a direct comparison. Pretzels are significantly lower in fat and calories per serving than most potato chips. However, they are still a refined carbohydrate with little protein or fiber, so they are not a 'health food.' The best choice depends on your overall dietary context.
What is 'NFS' in 'Pretzels, NFS'?
In food databases, 'NFS' stands for 'Not Further Specified.' It indicates the data is for a generic or average pretzel product, as nutritional values can vary between brands, types (hard vs. soft), and preparation methods.
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.