Pretzels, soft, ready-to-eat, salted, no butter
Common food
Photo: Wikipedia
Soft, salted pretzels are the iconic, chewy, golden-brown bread product with a distinctive knot shape and a crisp, salty crust. Their interior is delightfully soft and slightly dense, offering a satisfying, malty wheat flavor that's less sweet than most breads. Nutritionally, they are a high-carbohydrate energy source with a modest protein content and very low fat.
Calorie split: 10% protein · 82% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People adore the unique, satisfying texture contrast between the chewy interior and the salty, slightly crisp exterior. Their mild, malty flavor makes them a versatile vehicle for dips, mustards, or cheese, and they are deeply tied to German-American festival and ballpark culture.
⚠️ Watch-outs & how to enjoy it better
Their high-carb, low-fiber nature can lead to rapid blood-sugar spikes, and the added salt contributes to high sodium intake. Those monitoring blood sugar or sodium should practice portion control and pair a pretzel with a protein or fat source like cheese, hummus, or nut butter to slow digestion.
Key benefits
- Quick source of carbohydrate energy
- Low in fat and contains no added sugar
- Provides some plant-based protein
- Simple, recognizable ingredient list
- A classic, comforting snack food
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional knot shape is said to represent a child's arms folded in prayer, earning them the name 'pretiola' or 'little reward' in medieval Latin.
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 vegan?
Most traditional recipes are vegan, using flour, water, yeast, salt, and a baking soda bath. However, some commercial versions may use butter in the dough or for brushing, so it's best to check the ingredients list.
Why do soft pretzels have that shiny crust?
The distinctive shine and flavor come from dipping the shaped dough in a alkaline solution (traditionally lye, now often a baking soda bath) before baking, which promotes the Maillard reaction on the surface.
How do I keep soft pretzels from getting tough?
Store them in a paper bag at room temperature for up to 2 days. Avoid plastic bags, which trap moisture and make the crust soggy. To refresh, warm briefly in a low oven.
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.