Is Crackers or Pretzels healthier?

Both Crackers and Pretzels can be part of a healthy diet. Pretzels has fewer calories per 100g (389 vs 433). Pretzels has more protein.

Which has more calories, Crackers or Pretzels?

Per 100g, Crackers has 433 calories and Pretzels has 389 calories. Pretzels is the lower-calorie option.

Can I substitute Crackers for Pretzels?

Yes, Crackers and Pretzels can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Crackers

Pretzels

All Comparisons

Crackers vs Pretzels

Pretzels

Wins in 5 of 6 categories

Compare Crackers and Pretzels calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Crackers has 433 calories vs Pretzels's 389. Pretzels has less fat (2.9g vs 8.6g).

Sources: Crackers (FDC 172746) · Pretzels (FDC 167555)

Nutrition Comparison (per 100g)

Nutrient	Crackers		Pretzels
Calories	433	vs	389
Protein	9.5g	vs	10g
Carbs	74g	vs	80.4g
Fat	8.6g	vs	2.9g
Fiber	2.8g	vs	3.4g
Sodium	941mg	vs	1240mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Crackers when:

Calories aren't your main concern
You prefer the taste of Crackers

See full Crackers nutrition

Choose Pretzels when:

You want fewer calories
You want more protein
You want more fiber

See full Pretzels nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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