Pretzels, soft, from frozen, NFS
Common food
Photo: Wikipedia
Soft pretzels from frozen are a warm, chewy, and satisfying snack with a distinctive malty crust and a soft, bread-like interior. They offer a substantial energy boost with a high carbohydrate content and a modest amount of protein. Their signature golden-brown exterior comes from a brief dip in an alkaline solution before baking.
Calorie split: 9% protein · 80% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People adore the comforting, nostalgic combination of a salty, slightly crisp crust giving way to a pillowy, warm interior. Their versatility shines as a canvas for both sweet and savory toppings, from classic mustard to melted cheese.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can lead to rapid blood-sugar spikes, especially when eaten alone. They are also typically high in sodium, which is a concern for those monitoring blood pressure. To counteract this, pair a pretzel with a protein or fat source like cheese, hummus, or nuts to slow digestion, and be mindful of portion size.
Key benefits
- Provides quick, sustained energy from complex carbohydrates.
- Offers a good source of plant-based protein for muscle maintenance.
- Convenient and fast to prepare from a frozen state.
- Contains dietary fiber to support digestive health.
- Low in fat, making it a lighter snack option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional method for getting the pretzel's signature crust involves dipping the shaped dough into a food-grade lye (sodium hydroxide) solution, which is a strong alkali that facilitates the Maillard browning reaction during baking.
Full nutrition (USDA data · scales with serving)
| Water | 14.7 g |
| Energy | 345 kcal |
| Protein | 8.0 g |
| Total lipid (fat) | 4.0 g |
| Carbohydrate, by difference | 69.4 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 0.24 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 77.0 mg |
| Potassium, K | 86.0 mg |
| Sodium, Na | 775 mg |
| Zinc, Zn | 0.92 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 16.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.40 mg |
| Riboflavin | 0.28 mg |
| Niacin | 4.2 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 17.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 17.0 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| 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 | 1.3 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 0.69 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.96 g |
| PUFA 18:2 | 0.89 g |
| PUFA 18:3 | 0.07 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 | 2.0 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 soft pretzel to keep it chewy?
For best results, bake directly from frozen in a preheated oven at 350°F (175°C) for 10-15 minutes. Avoid microwaving, as it can make the texture rubbery. A quick toast in a toaster oven also works well.
Are soft pretzels a good source of fiber?
They provide some dietary fiber (about 1.7g per 100g), but they are not considered a high-fiber food. Pairing them with fiber-rich toppings like hummus or vegetables can boost the total fiber content of your snack.
What gives soft pretzels their unique flavor?
The distinctive malty, slightly tangy flavor comes from the alkaline bath (traditionally lye, now often a baking soda solution) the dough receives before baking. This process also creates the shiny, browned crust.
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 3.45 kcal/g · 9% calories from protein · 1.7 g fiber · 0.2 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: 9.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.