Pretzels, soft, gluten free, cinnamon sugar coated
Common food
Photo: Wikipedia
A soft, pillowy pretzel with a golden-brown crust, generously coated in a sweet blend of cinnamon and sugar. Its interior is chewy and doughy, while the exterior offers a delightful, slightly crunchy texture from the sugar coating. Nutritionally, it's a high-carb, energy-dense snack, with over 60g of carbohydrates per 100g, primarily from refined flour and added sugars.
Calorie split: 4% protein · 75% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People adore the comforting combination of the warm, soft pretzel dough with the sweet, aromatic cinnamon-sugar coating. It's a nostalgic treat that bridges the gap between a bakery item and a dessert, often enjoyed as a special indulgence or a cozy snack.
⚠️ Watch-outs & how to enjoy it better
The high sugar and refined carbohydrate content can lead to rapid blood sugar spikes and subsequent crashes, making it a poor choice for those managing diabetes or seeking sustained energy. The gluten-free version, while safe for celiac disease, is still a processed food with minimal nutritional density. To mitigate, pair it with a source of protein (like Greek yogurt) or healthy fat (like a handful of nuts) to slow sugar absorption, and practice strict portion control.
Key benefits
- Provides a quick source of energy from carbohydrates
- Contains a small amount of dietary fiber
- Offers a satisfying, sweet treat for gluten-free diets
- Convenient and portable snack option
- Can be enjoyed as a dessert or breakfast item
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional pretzel shape is said to represent arms crossed in prayer, and the name may derive from the Latin word 'bracellae' or 'pretiola,' meaning 'little reward.'
Full nutrition (USDA data · scales with serving)
| Water | 23.0 g |
| Energy | 339 kcal |
| Protein | 3.1 g |
| Total lipid (fat) | 8.1 g |
| Carbohydrate, by difference | 63.8 g |
| Fiber, total dietary | 3.8 g |
| Total Sugars | 22.4 g |
| Calcium, Ca | 83.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 32.0 mg |
| Potassium, K | 62.0 mg |
| Sodium, Na | 631 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.25 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 7.9 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 | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.71 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.7 g |
| SFA 4:0 | 0.12 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.41 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 0.60 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.56 g |
| PUFA 18:2 | 0.49 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 | 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
Is a gluten-free cinnamon sugar pretzel healthier than a regular one?
Not necessarily. While it's essential for those with celiac disease or gluten intolerance, the gluten-free version often uses refined rice or potato starch and can be just as high in sugar and refined carbs as its wheat-based counterpart.
Can I eat this if I'm watching my sugar intake?
It should be consumed sparingly. With over 22g of sugar per 100g, a single medium pretzel (118g) contains roughly 26g of sugar, which is over half of the daily recommended limit for added sugars. Consider it an occasional treat.
What's the best way to store leftover soft pretzels?
Store them in an airtight container at room temperature for up to 2 days. To refresh, warm in a 350°F (175°C) oven for 5-7 minutes. Freezing is also an option for longer storage; reheat directly from frozen.
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 3.39 kcal/g · 4% calories from protein · 3.8 g fiber · 22.4 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: 10.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.