How many calories are in pretzels?

One ounce of hard pretzels (about 10 twists) has 109 calories. Per 100g, pretzels contain 384 calories - similar to most grain-based snacks. See our soft pretzel page for soft pretzel nutrition.

Are pretzels healthy?

Pretzels are low in fat (2.9g/100g) but high in sodium (1240mg/100g) and refined carbs (80g/100g). They have some protein (10g/100g). Better than chips for fat, but not a nutritional powerhouse.

Are pretzels good for weight loss?

Pretzels are not ideal for weight loss. They're high in calories (384/100g) with little fiber to keep you full. A small portion can fit a diet, but pair with protein like hummus for satiety.

Are pretzels keto-friendly?

No, pretzels are not keto-friendly with 77g net carbs per 100g. One small serving (1 oz) has 22g net carbs - more than a full day's keto allowance. Choose pork rinds or cheese crisps instead.

Are pretzels high in sodium?

Yes, pretzels are very high in sodium at 1240mg per 100g. One ounce has about 350mg. The salt is integral to pretzel flavor. Look for unsalted or low-sodium options if watching salt intake.

Pretzels vs chips: which is healthier?

Pretzels have less fat (2.9g vs 35g per 100g) than potato chips, but similar calories. Pretzels have more sodium. Neither is particularly healthy - pretzels are slightly better for fat watchers.

What is the glycemic index of pretzels?

Pretzels have a high glycemic index of 83, which can spike blood sugar quickly. The glycemic load is 16 per serving. Not ideal for diabetics or those watching blood sugar.

Are soft pretzels healthier than hard pretzels?

Soft pretzels have fewer calories per gram (338 vs 384 cal/100g) but are much larger - a medium soft pretzel (150g) has 507 calories vs 109 for a 1oz hard pretzel serving. Hard pretzels offer better portion control.

Are pretzels gluten-free?

Traditional pretzels contain wheat flour and are NOT gluten-free. Gluten-free pretzels made from rice flour or other alternatives are available but may have different texture and nutrition.

What should I eat with pretzels?

Pair pretzels with protein for better nutrition: mustard (low calorie), hummus (adds protein/fiber), cheese (adds protein/fat), or peanut butter. This slows digestion and improves satiety.

All Foods

Calories in Pretzels

USDA Verified · FDC 167555 · Jan 2026

109 calories

per 1 oz (about 10 twists) (28g)

10g

Protein

80.4g

Carbs

2.9g

Fat

3.4g

Fiber

Per 100g as prepared

Log Pretzels in one photo

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