Snacks, pretzels, hard, plain, made with enriched flour, unsalted
Whole food · Snacks
Photo: Wikipedia
A crisp, golden-brown snack with a satisfying snap and a subtly sweet, malty flavor from its enriched wheat base. These unsalted, hard pretzels are a low-fat, high-carb energy source, offering a clean, straightforward taste that lets the simple pleasure of baked dough shine.
Calorie split: 9% protein · 82% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People adore them for their addictive, crunchy texture and the nostalgic comfort of a simple, savory-sweet baked good. Their mild flavor makes them a versatile vehicle for dips or a satisfying standalone snack.
⚠️ Watch-outs & how to enjoy it better
The high glycemic index can lead to blood-sugar spikes, and the refined carbs offer limited satiety. To counteract this, pair them with a protein or healthy fat like hummus, nut butter, or cheese, and practice strict portion control.
Key benefits
- Quick source of energy from complex carbohydrates
- Low in fat and contains no added sugar
- Provides some dietary fiber for digestive health
- Enriched flour adds B vitamins like thiamin and niacin
- A simple, predictable snack for calorie-conscious portioning
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pretzel's distinctive knotted shape is said to represent arms crossed in prayer, with the Latin word 'pretiola' meaning 'little reward' for children who said their prayers correctly.
Full nutrition (USDA data · scales with serving)
| Water | 3.3 g |
| Energy | 381 kcal |
| Energy | 1594 kj |
| Protein | 9.1 g |
| Total lipid (fat) | 3.5 g |
| Ash | 4.9 g |
| Carbohydrate, by difference | 79.2 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 4.3 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 113 mg |
| Potassium, K | 146 mg |
| Sodium, Na | 250 mg |
| Zinc, Zn | 0.85 mg |
| Copper, Cu | 0.26 mg |
| Manganese, Mn | 1.8 mg |
| Selenium, Se | 5.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.46 mg |
| Riboflavin | 0.62 mg |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.29 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 171 ug |
| Folic acid | 88.0 ug |
| Folate, food | 83.0 ug |
| Folate, DFE | 233 ug |
| Choline, total | 23.5 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.35 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.75 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.47 g |
| SFA 18:0 | 0.21 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.06 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)
| Tryptophan | 0.11 g |
| Threonine | 0.26 g |
| Isoleucine | 0.34 g |
| Leucine | 0.64 g |
| Lysine | 0.22 g |
| Methionine | 0.16 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.27 g |
| Valine | 0.39 g |
| Arginine | 0.35 g |
| Histidine | 0.20 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.41 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.33 g |
| Proline | 1.0 g |
| Serine | 0.45 g |
FAQ
Why is it called 'enriched flour'?
Enriched flour has certain nutrients (like iron and B vitamins) lost during processing added back in, but it is not a whole grain and typically has less fiber.
Are pretzels a healthy snack?
They are low in fat and sugar but are a refined carbohydrate. They can be part of a balanced diet when portion-controlled and paired with protein or fat to slow digestion.
What's the difference between hard and soft pretzels?
Hard pretzels are baked longer for a dry, crunchy texture, while soft pretzels are chewier and often larger, resembling a bread roll.
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 3.81 kcal/g · 10% calories from protein · 2.8 g fiber · 2.2 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: 1.71 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.