Snacks, pretzels, hard, plain, made with unenriched flour, unsalted
Whole food · Snacks
Photo: Wikipedia
A crisp, golden-brown stick or knot of baked dough, the hard plain pretzel offers a satisfying, crunchy snap with a mild, toasty wheat flavor. Its texture is dense and dry, making it a sturdy vehicle for dips or a simple, crunchy snack. Nutritionally, it's a high-carb, low-fat energy source, providing nearly 80 grams of carbohydrates per 100g.
Calorie split: 9% protein · 82% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love it for its simple, satisfying crunch and the nostalgic, comforting taste of baked wheat. It's a versatile, low-mess snack that pairs perfectly with everything from mustard to hummus, and is a staple at German festivals and American sporting events.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content (79.2g per 100g) can cause rapid blood sugar spikes, especially when eaten alone. To counteract this, pair it with a protein or fat source like cheese, nuts, or hummus to slow digestion. Also, while this specific variety is unsalted, many pretzels are high in sodium, so portion control is key for those monitoring salt intake.
Key benefits
- High in complex carbohydrates for quick energy
- Low in fat (3.5g per 100g)
- Good source of plant-based protein (9.1g per 100g)
- Contains dietary fiber (2.8g per 100g)
- Unenriched flour provides natural, less-processed grains
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional pretzel shape is said to represent a child's arms folded in prayer, which is why they were originally called 'pretiola' (little reward) and given to children who learned their prayers.
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 |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 113 mg |
| Potassium, K | 146 mg |
| Sodium, Na | 289 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 | 0.18 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.9 mg |
| Pantothenic acid | 0.29 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 83.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 83.0 ug |
| Folate, DFE | 83.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.75 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 |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.06 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
Are hard pretzels a good source of fiber?
They provide some fiber (2.8g per 100g), but they are not considered a high-fiber food. Pairing them with high-fiber foods like vegetables or whole fruits can help increase your overall fiber intake.
Why is this pretzel made with unenriched flour?
Unenriched flour means the natural nutrients from the wheat germ and bran are retained, unlike enriched flour where certain vitamins and minerals are added back after processing. This can provide a more natural, whole-grain-like nutritional profile.
How can I enjoy pretzels without spiking my blood sugar?
Eat them in moderation and pair them with a protein (like cheese or Greek yogurt) or a healthy fat (like hummus or avocado) to slow down the absorption of carbohydrates.
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 · 0.0 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: 1.98 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.