Pretzels, soft, NFS
Common food
Photo: Wikipedia
A warm, chewy, golden-brown bread stick with a distinctive shiny crust, soft pretzels offer a satisfyingly dense yet tender bite. Their flavor is a mild, yeasty sweetness, often enhanced with a generous coating of coarse salt. Nutritionally, they are a high-carbohydrate food, providing quick energy with a modest amount of protein.
Calorie split: 9% protein · 80% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People adore the iconic salty-sweet contrast and the uniquely satisfying chewy texture of a fresh soft pretzel. Its cultural association with German festivals, American stadiums, and mall food courts makes it a nostalgic and comforting snack.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can lead to rapid blood-sugar spikes, and the coarse salt topping contributes to high sodium intake. Those with celiac disease or gluten sensitivity must avoid it as it's made from wheat. To counteract, pair with a protein like cheese or mustard and drink water to help manage sodium, or opt for a smaller portion.
Key benefits
- Excellent source of quick-release carbohydrates for energy
- Provides a small but meaningful amount of plant-based protein
- Low in fat, making it a lighter baked good option
- Contains some dietary fiber, aiding in digestion
- A versatile base for both sweet and savory toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional pretzel shape is said to represent a child's arms folded in prayer, and the name may derive from the Latin 'pretiola' meaning 'little reward'.
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
What makes a soft pretzel different from a hard pretzel?
Soft pretzels are a leavened bread dough that is boiled in an alkaline water bath (often with baking soda) before baking, which gives them their characteristic shiny crust and chewy interior. Hard pretzels are baked longer and at a lower temperature to dehydrate them into a crunchy snack.
Why are soft pretzels dipped in a lye or baking soda solution?
This alkaline bath triggers a chemical reaction called the Maillard reaction on the dough's surface during baking, creating the deep brown color, distinct flavor, and glossy finish.
Are soft pretzels a good source of fiber?
They contain some fiber (about 1.7g per 100g), but are not considered a high-fiber food. Choosing whole-wheat varieties can increase the fiber content.
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.