Calories in Pretzels: Nutrition Facts & Serving Sizes
Per 1 medium (115g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A medium pretzel (115g) contains 389 calories, with 9.4g protein, 79.8g carbs, and just 3.6g fat. Per 100g, pretzels provide 338 calories, 8.2g protein, 69.4g carbs, and a notably low 3.1g fat. That low fat content is what distinguishes pretzels from most other snack foods, making them one of the lower-fat options in the grain snack category. Sodium is significant at 203mg per 100g, with a large pretzel pushing sodium to 290mg. Iron comes in at 3.9mg per 100g, which is meaningfully high for a grain product, and selenium at 17.2mcg adds antioxidant support. Folate at 24mcg and thiamin at 0.4mg contribute to energy metabolism. For anyone who wants a quick carb source before training or a low-fat snack during a cut, pretzels are a reasonable option compared to chips, though the carb load from a large pretzel is substantial.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 large (143g) | 483.3 | 11.7g | 99.2g | 4.4g | 2.4g |
| 1 medium (115g) | 388.7 | 9.4g | 79.8g | 3.6g | 2g |
| 1 small (62g) | 209.6 | 5.1g | 43g | 1.9g | 1.1g |
| 100g | 338 | 8.2g | 69.4g | 3.1g | 1.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 338 | 17% |
| Protein | 8.2g | 16% |
| Total Fat | 3.1g | 4% |
| Saturated Fat | 0.7g | 4% |
| Total Carbohydrates | 69.4g | 25% |
| Dietary Fiber | 1.7g | 6% |
| Sugars | 0.3g | 1% |
| Sodium | 203mg | 9% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.7g | 0% |
| Calcium | 23mg | 2% |
| Iron | 3.9mg | 22% |
| Potassium | 88mg | 2% |
| Magnesium | 21mg | 5% |
| Phosphorus | 79mg | 6% |
| Zinc | 0.9mg | 8% |
| Selenium | 17.2mcg | 31% |
| Folate | 24mcg | 6% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 4.3mg | 27% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pretzels
Pretzels are one of the lowest-fat snack grain foods available, with just 3.1g of fat per 100g compared to 20-30g in chips and crackers. For anyone in a calorie deficit who wants a satisfying carb-based snack without the fat load, pretzels offer a practical option.
Iron at 3.9mg per 100g is a notable benefit from an enriched wheat product. Iron supports hemoglobin production, oxygen delivery to muscles, and energy metabolism, all of which directly affect training performance. Most enriched flour products are fortified to replace iron lost during milling.
Selenium at 17.2mcg per 100g contributes to antioxidant enzyme systems that manage oxidative stress from exercise. Niacin at 4.3mg per 100g and thiamin at 0.4mg support energy production from carbohydrates, which pretzels deliver in significant quantity.
Folate at 24mcg per 100g supports DNA synthesis and red blood cell production. The low cholesterol content (zero) and very low saturated fat (0.7g per 100g) make pretzels a heart-friendly snack choice compared to many processed alternatives.
For pre-workout carbohydrate loading, pretzels are a low-fiber, fast-digesting option that provides quick energy without the gastrointestinal discomfort of higher-fiber carb sources.
Dietary Considerations
Pretzels are not suitable for gluten-free diets as they are made from wheat flour. They are vegan and dairy-free in their traditional form. Pretzels are not keto-compatible at 69.4g of carbs per 100g. For weight loss, the low fat content (3.1g/100g) makes pretzels lower in calories than most snack alternatives at the same portion size, but the carb density means total calories still add up quickly. A 1oz (28g) portion of pretzels is roughly 95 calories, which is manageable as a snack in a calorie-controlled diet. Sodium content at 203mg per 100g is moderate, but large soft pretzels can contribute 300mg or more of sodium per serving.
Daily Intake (100g)
100g of pretzel provides 17% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a pretzel?
Calorie counts depend heavily on size. A small pretzel (62g) contains about 210 calories, a medium (115g) has 389 calories, and a large pretzel (143g) contains approximately 483 calories. Per 100g, pretzels contain 338 calories.
Are pretzels good for weight loss?
Pretzels are a lower-fat snack option with just 3.1g of fat per 100g, but their high carb content (69.4g per 100g) means they are still calorie-dense. A weighed small portion can fit into a calorie deficit, but pretzels are not particularly filling compared to higher-protein or higher-fiber snacks.
How much protein is in a pretzel?
Pretzels contain 8.2g of protein per 100g. A medium pretzel (115g) provides about 9.4g of protein, making pretzels a moderate protein snack compared to options like protein bars or nuts.
Are pretzels gluten-free?
No, traditional pretzels are made from wheat flour and contain gluten. They are not suitable for people with celiac disease or non-celiac gluten sensitivity unless specifically labeled as gluten-free.
Are pretzels lower in calories than chips?
Yes, pretzels (338 cal/100g) are lower in calories than potato chips (487 cal/100g) because pretzels are baked rather than fried and contain far less fat. However, pretzels are still a relatively calorie-dense snack compared to whole foods.
How many carbs are in a pretzel?
Pretzels contain 69.4g of carbohydrates per 100g. A medium pretzel (115g) has approximately 79.8g of carbs with 2g of fiber, making them a high-carb food best suited for active days with higher energy needs.
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