Pretzels, soft
Whole food · Snacks
Photo: Wikipedia
Soft pretzels are warm, chewy, and doughy breads with a distinctive browned crust from a lye or baking soda bath, offering a satisfyingly salty and slightly malty flavor. Their nutrition is dominated by carbohydrates, providing a quick energy source, with a modest amount of protein. They are a classic, comforting snack known for their unique texture that's soft inside with a slight crust.
Calorie split: 10% protein · 82% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love soft pretzels for their iconic, comforting chew and the perfect balance of salty and savory flavors. Their versatility makes them a beloved snack, from a simple grab-and-go treat to a base for loaded nachos or a dipping companion for beer cheese.
⚠️ Watch-outs & how to enjoy it better
They are high in refined carbohydrates, which can lead to blood-sugar spikes, and are often very high in sodium. To counteract this, pair a pretzel with a protein or healthy fat source like hummus, nut butter, or a slice of cheese to slow digestion, and practice portion control by sharing a large pretzel.
Key benefits
- Provides a quick source of energy from complex carbohydrates.
- Contains a modest amount of plant-based protein.
- Low in fat and sugar.
- Can be a vehicle for nutrient-rich toppings like mustard or cheese.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The distinctive knot shape is said to represent a child's arms folded in prayer, a theory supported by early illustrations of pretzels in medieval religious texts.
Full nutrition (USDA data · scales with serving)
| Water | 15.0 g |
| Energy | 338 kcal |
| Energy | 1415 kj |
| Protein | 8.2 g |
| Total lipid (fat) | 3.1 g |
| Ash | 4.3 g |
| Carbohydrate, by difference | 69.4 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 0.25 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 3.9 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 79.0 mg |
| Potassium, K | 88.0 mg |
| Sodium, Na | 203 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 17.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.41 mg |
| Riboflavin | 0.29 mg |
| Niacin | 4.3 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 24.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 24.0 ug |
| Choline, total | 17.7 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 17.0 ug |
| Vitamin E (alpha-tocopherol) | 0.54 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.69 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 | 0.01 g |
| SFA 16:0 | 0.45 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.95 g |
| PUFA 18:2 | 0.89 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 a soft pretzel brown and shiny?
The pretzel dough is briefly dipped in a lye or baking soda solution before baking. This alkaline bath causes a chemical reaction called the Maillard reaction, which creates the deep brown color, distinctive flavor, and glossy sheen.
Are soft pretzels a good source of fiber?
Generally, no. Most standard soft pretzels are made from refined white flour and contain very little fiber, around 1.7g per 100g. For more fiber, look for versions made with whole wheat flour.
Why are soft pretzels so high in sodium?
Salt is not just a topping; it's a key flavor component. The coarse salt crystals sprinkled on top, along with salt often included in the dough and the alkaline bath, contribute to a high sodium content, which helps with preservation and flavor.
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 3.38 kcal/g · 10% calories from protein · 1.7 g fiber · 0.3 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: 2.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.