Snacks, Pretzels, gluten- free made with cornstarch and potato flour
Whole food · Snacks
Photo: Wikipedia
These are light, airy pretzels crafted from cornstarch and potato flour, delivering a satisfying crunch with a clean, gluten-free bite. They boast a classic pretzel flavor—slightly salty with a subtle earthy undertone from the potato flour—and a texture that's crisp without being overly hard. Nutritionally, they are a high-carbohydrate snack, providing quick energy with minimal fat and a modest amount of fiber.
Calorie split: 4% protein · 81% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People adore the familiar, comforting pretzel taste and satisfying snap, which makes them a reliable, shareable snack for movie nights or casual gatherings. Their gluten-free nature allows those with dietary restrictions to enjoy a classic treat without compromise.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content (nearly 79g per 100g) can cause rapid blood-sugar spikes, especially if eaten alone. To counteract this, pair them with a protein or healthy fat source like hummus, cheese, or nut butter to slow glucose absorption. They are also typically high in sodium, so monitoring portion size is key for those watching salt intake.
Key benefits
- Naturally gluten-free, suitable for celiac or gluten-sensitive diets.
- Provides quick energy from complex carbohydrates.
- Low in fat, making it a lighter snack option.
- Contains some dietary fiber for digestive health.
- Simple ingredient base avoids common gluten cross-contaminants.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional pretzel shape is said to represent a child's arms folded in prayer, a shape originating with European monks in the early Middle Ages.
Full nutrition (USDA data · scales with serving)
| Water | 6.9 g |
| Energy | 389 kcal |
| Energy | 1626 kj |
| Protein | 3.5 g |
| Total lipid (fat) | 6.7 g |
| Ash | 4.3 g |
| Carbohydrate, by difference | 78.6 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 4.2 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 21.0 mg |
| Potassium, K | 69.0 mg |
| Sodium, Na | 1567 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.07 mg |
| Selenium, Se | 2.2 ug |
| Fluoride, F | 0.10 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.23 mg |
| Pantothenic acid | 0.03 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 2.9 mg |
| Betaine | 0.00 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 1.5 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 1.0 mg |
| Tocotrienol, delta | 0.08 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.3 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 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 0.29 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.63 g |
| PUFA 18:2 | 0.61 g |
| PUFA 18:3 | 0.01 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 |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.03 g |
| Leucine | 0.06 g |
| Lysine | 0.03 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.03 g |
| Arginine | 0.03 g |
| Histidine | 0.02 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.09 g |
| Glutamic acid | 0.10 g |
| Glycine | 0.02 g |
| Proline | 0.04 g |
| Serine | 0.03 g |
FAQ
Are these pretzels safe for someone with celiac disease?
Yes, they are made from gluten-free ingredients (cornstarch and potato flour). However, always check the packaging for certified gluten-free labeling to ensure no cross-contamination occurred during manufacturing.
Why are they lower in protein than wheat pretzels?
Cornstarch and potato flour are primarily starches and contain significantly less protein than wheat flour, which naturally contains gluten protein. This results in a lighter, starchier pretzel.
Can I use these as a substitute in recipes calling for regular pretzels?
For texture and flavor in dishes like crusts or toppings, they work well. However, they lack the gluten structure needed for binding in recipes like pretzel bread dough, so they are not a direct 1:1 substitute in baking.
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 3.89 kcal/g · 4% calories from protein · 3.3 g fiber · 4.2 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: 22.71 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.