Pretzels, soft, from frozen, cinnamon sugar coated
Common food
Photo: Wikipedia
A warm, pillowy soft pretzel, flash-frozen and then baked to order, is generously coated in a fragrant mixture of cinnamon and sugar. The exterior offers a delightful, slightly crisp sugar crust that gives way to a tender, chewy interior. While a treat at 374 kcal per 100g, its primary energy comes from carbohydrates, with a notable 19.74g of sugar per serving.
Calorie split: 7% protein · 79% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People adore the irresistible combination of the warm, doughy interior and the sweet, aromatic cinnamon-sugar coating. It's a beloved comfort food that evokes memories of fairs, stadiums, and cozy cafes, offering a simple, satisfying indulgence.
⚠️ Watch-outs & how to enjoy it better
The high sugar and refined carbohydrate content can lead to rapid blood-sugar spikes, making it less ideal for those managing diabetes or seeking sustained energy. To mitigate this, pair it with a source of protein or fat (like a handful of nuts or a cheese stick) to slow digestion, and practice portion control by sharing or saving half for later.
Key benefits
- Quick and convenient hot snack from freezer to oven.
- Provides a rapid source of energy from carbohydrates.
- Offers a small amount of plant-based protein (6.22g/100g).
- A comforting, nostalgic treat for many cultures.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pretzel's iconic twisted shape is said to symbolize arms crossed in prayer, with the name possibly deriving from the Latin 'pretiola,' meaning 'little reward.'
Full nutrition (USDA data · scales with serving)
| Water | 11.4 g |
| Energy | 374 kcal |
| Protein | 6.2 g |
| Total lipid (fat) | 6.1 g |
| Carbohydrate, by difference | 74.0 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 19.7 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 60.0 mg |
| Potassium, K | 73.0 mg |
| Sodium, Na | 248 mg |
| Zinc, Zn | 0.74 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 13.1 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.31 mg |
| Riboflavin | 0.22 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 14.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 32.0 ug |
| Retinol | 31.0 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.55 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 | 2.9 g |
| SFA 4:0 | 0.12 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.38 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.64 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.85 g |
| PUFA 18:2 | 0.76 g |
| PUFA 18:3 | 0.10 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 | 10.0 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
How do I reheat a frozen cinnamon sugar pretzel to keep it soft?
Bake directly from frozen at 350°F (175°C) for 10-12 minutes. For extra softness, you can wrap it loosely in aluminum foil for the first half of baking, or microwave for 20-30 seconds after baking to re-steam the interior.
Is this pretzel a good source of fiber?
At 2.1g of fiber per 100g, it provides a modest amount but is not considered a high-fiber food. The refined flour used in most soft pretzels means most of the original grain's fiber has been removed.
Can I make a savory version from the same frozen dough?
Yes, many brands sell plain frozen soft pretzel dough. Before baking, you can skip the cinnamon-sugar coating and instead brush with an egg wash, sprinkle with coarse salt, sesame seeds, or everything bagel seasoning for a savory twist.
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 3.74 kcal/g · 7% calories from protein · 2.1 g fiber · 19.7 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: 3.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.