Pretzels, soft, from frozen, salted
Common food
Photo: Wikipedia
A soft, chewy, salted pretzel, typically baked from a frozen dough, offering a satisfying contrast between its tender interior and lightly crisp, salted crust. Nutritionally, it's a carbohydrate-dense food, providing quick energy with a modest amount of protein and very little fat or sugar.
Calorie split: 10% protein · 82% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love the comforting, nostalgic taste and the satisfying chewy texture, often enhanced by coarse salt. Its versatility makes it a perfect vehicle for dips like mustard, cheese, or sweet frosting, and it's a staple at German-inspired beer gardens and American stadiums alike.
⚠️ Watch-outs & how to enjoy it better
The high refined carbohydrate content can lead to rapid blood-sugar spikes, and the added salt contributes to sodium intake. Those with celiac disease or gluten sensitivity must avoid it entirely. To counteract, pair a pretzel with protein or fat (like hummus, cheese, or nut butter) to slow digestion, practice strict portion control, and choose low-sodium varieties when available.
Key benefits
- Quick energy source from complex carbs
- Contains a small amount of plant-based protein
- Low in fat and sugar
- Convenient frozen format for consistent results
- Simple ingredient base (flour, water, yeast)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional pretzel shape is said to represent a child's arms folded in prayer, with the name possibly deriving from the Latin 'pretiola' meaning 'little reward.'
Full nutrition (USDA data · scales with serving)
| Water | 14.8 g |
| Energy | 340 kcal |
| Protein | 8.1 g |
| Total lipid (fat) | 3.1 g |
| Carbohydrate, by difference | 70.1 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 | 78.0 mg |
| Potassium, K | 87.0 mg |
| Sodium, Na | 783 mg |
| Zinc, Zn | 0.93 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 17.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.40 mg |
| Riboflavin | 0.29 mg |
| Niacin | 4.2 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 | 17.5 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 | 17.0 ug |
| Vitamin E (alpha-tocopherol) | 0.53 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 | 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 | 0.44 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 | 0.94 g |
| PUFA 18:2 | 0.88 g |
| PUFA 18:3 | 0.05 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 soft pretzels healthier than chips?
They can be, as they typically have less fat and fewer calories per gram. However, both are refined-carb snacks. The pretzel's lower fat content makes it a slightly better choice, but pairing it with protein is key for balanced nutrition.
Why are pretzels shaped like a knot?
The shape is traditional and symbolic. It is widely believed to represent a child's arms crossed in prayer, and the three holes symbolize the Holy Trinity in Christian tradition.
How do I get a good crust on a frozen soft pretzel at home?
For a classic crust, brush the thawed or partially baked pretzel with a baking soda solution (baking soda dissolved in hot water) before adding salt and baking. This alkaline bath promotes the Maillard reaction for that distinct brown, chewy 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 3.40 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: 9.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.