Pretzel: calories and nutrition facts
100 g of pretzel has 384 kcal. 10 twists (60 g): 230 kcal.
Pretzel is in the family Grains, breads & pasta. Per 100 g it provides 10 g protein, 80.4 g carbohydrates (3.4 g fiber) and 2.9 g fat: about 83% of its calories come from carbohydrates.
What pretzel provides most
- High in folate (vitamin B9): 166 µg per 100 g, 42 % of the Daily Value.
- High in vitamin B1 (thiamin): 0.42 mg per 100 g, 35 % of the Daily Value.
- High in vitamin B3 (niacin): 5.3 mg per 100 g, 33 % of the Daily Value.
- High in carbohydrates: 80.4 g per 100 g, 29 % of the Daily Value.
- High in vitamin B2 (riboflavin): 0.33 mg per 100 g, 26 % of the Daily Value.
- High in iron: 4.6 mg per 100 g, 25 % of the Daily Value.
Worth knowing, per 100 g: sodium: 1,240 mg.
Pretzel per serving
The serving is 10 twists, 60 g, from USDA's household measure.
| Nutrient | 100 g | 10 twists |
|---|---|---|
| Calories | 384 kcal | 230 kcal |
| Protein | 10 g | 6 g |
| Carbohydrates | 80.4 g | 48.2 g |
| Fiber | 3.4 g | 2 g |
| Sugars | 2.2 g | 1.3 g |
| Fat | 2.9 g | 1.8 g |
| Sodium | 1,240 mg | 744 mg |
Pretzel nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 384 kcal | — |
| Protein | 10 g | 20 % |
| Total fat | 2.9 g | 4 % |
| Saturated fat | 0.39 g | 2 % |
| Monounsaturated fat | 0.73 g | — |
| Polyunsaturated fat | 1.3 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 80.4 g | 29 % |
| Dietary fiber | 3.4 g | 12 % |
| Total sugars | 2.2 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 2.1 mg | 2 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.47 mg | 3 % |
| Vitamin K | 2.8 µg | 2 % |
| B1 · Thiamin | 0.42 mg | 35 % |
| B2 · Riboflavin | 0.33 mg | 26 % |
| B3 · Niacin | 5.3 mg | 33 % |
| B6 | 0.07 mg | 4 % |
| B9 · Folate | 166 µg | 42 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 27 mg | 2 % |
| Iron | 4.6 mg | 25 % |
| Magnesium | 29 mg | 7 % |
| Phosphorus | 128 mg | 10 % |
| Potassium | 223 mg | 5 % |
| Sodium | 1,240 mg | 54 % |
| Zinc | 1 mg | 9 % |
| Selenium | 4.4 µg | 8 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.06 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other grains, breads & pasta
Of 16 foods in this family on Micela, pretzel ranks 5th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍘 Rice cracker | 416 | 10 g |
| 2 | 🥐 Croissant | 406 | 8.2 g |
| 3 | 🥣 Oats | 389 | 16.9 g |
| 4 | 🍿 Popcorn | 387 | 12.9 g |
| 5 | 🥨 Pretzel | 384 | 10 g |
| 6 | 🌾 Wheat | 340 | 13.2 g |
| 7 | 🧇 Waffle | 291 | 7.9 g |
| 8 | 🫓 Flatbread | 275 | 9.1 g |
| 9 | 🥖 Baguette | 272 | 10.8 g |
| 10 | 🍞 Bread | 266 | 8.8 g |
| 11 | 🥯 Bagel | 264 | 10.6 g |
| 12 | 🥞 Pancakes | 227 | 6.4 g |
| 13 | 🍝 Pasta | 158 | 5.8 g |
| 14 | 🍚 Rice | 130 | 2.7 g |
| 15 | 🍺 Barley | 123 | 2.3 g |
| 16 | 🌱 Quinoa | 120 | 4.4 g |
Among Micela's 180 foods, pretzel is in the top 10 for folate (vitamin B9) (6th), carbohydrates (7th), iron (7th), vitamin B2 (riboflavin) (10th).
Where it comes from
Southern Germany and Alsace.
Approximate origin, under review.
Frequently asked questions
How many calories does pretzel have?
100 g of pretzel has 384 kcal. 10 twists (60 g) has 230 kcal.
How much protein does pretzel have?
10 g per 100 g; 6 g in 10 twists.
How many carbs does pretzel have?
80.4 g of carbohydrates per 100 g, of which 3.4 g is fiber and 2.2 g sugars.
What vitamins and minerals does pretzel have?
The ones it provides most per 100 g, by Daily Value: folate (vitamin B9), 42 %; vitamin B1 (thiamin), 35 %; vitamin B3 (niacin), 33 %; carbohydrates, 29 %.
Where does pretzel come from?
Southern Germany and Alsace. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 19047 · Snacks, pretzels, hard, plain, salted · Snacks, pretzels, hard, plain, salted
One serving (10 twists) is about 12% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers