Pretzels Nutrition Facts



Published: 18 May 2023

close up of bakery, pretzel

One of the most beloved snacks, the humble pretzel, has charmed people with its simple, twisted shape and distinctive crunch. But what lies beneath the surface? Here, we delve into 19 key nutrition facts about pretzels to help you understand exactly what’s in your snack bag.

For the purposes of this analysis, we’re examining a typical serving size of one ounce (28 grams) of hard, salted pretzels. So, grab a pretzel, and let’s dive in!

Table of Contents

Caloric Content

A one-ounce serving of pretzels provides around 110 calories. It is a much healthier snack in comparison to Cheez-Its or Doritos. Whether you’re aiming to maintain a healthy weight or looking for a light and tasty snack, pretzels fit the bill.

Carbohydrate Content

Pretzels are high in carbohydrates, with about 23 grams per one-ounce serving.

Close Up of cereal, pretzel, and nut snack mix background
Image from Adobe Stock

Fat Content

A serving of pretzels typically contains approximately 1 gram of fat.

Low in Saturated Fat

Pretzels are low in saturated fat, with less than 1 gram per serving. So, when you’re looking for a guilt-free gaming snack, pretzels make a smart choice that won’t weigh you down.

No Trans Fat

Pretzels do not contain trans fat as well, so you do not have to worry about working extra hard to burn those stored fats away.

Sugar Content

Most pretzels contain less than 1 gram of sugar per serving.

Sodium Content

The sodium content in pretzels is relatively high due to added salt, with about 352 milligrams per serving. Moderation is key, especially if you’re watching your sodium intake. High sodium intake can cause high blood pressure.

Bowl with tasty cracker pretzels on gray table
Image from Adobe Stock

No Cholesterol

Great news for those watching their cholesterol levels, pretzels contain zero cholesterol. This is great for the heart, significantly reducing any risks of cardiovascular diseases.

Dietary Fiber

A serving of pretzels provides 1 gram of dietary fiber.

Protein Content

Pretzels contain approximately 2.8 grams of protein per serving.

Contains Iron

Generally, pretzels provide about 1.3 milligrams of iron. That is about 7% of the daily value of iron that we should take.

Contains Several Vitamin Bs

Pretzels also contain thiamin (B1), riboflavin (B2), and niacin, another B vitamin.

A Source of Energy

Pretzels contain 23 grams of carbohydrates in just a one-ounce serving. This high carbohydrate content in pretzels provides a quick source of energy.

White chocolate covered twisted knot pretzels
Image from Adobe Stock

Has Folate

This may come to you as a surprise, but pretzels provide folate, a nutrient important for cell growth and metabolism. That said, do not down an entire bag in hopes of promoting cell growth and a boost in metabolism. All things are in moderation.

Contains Manganese

Pretzels contain manganese, a mineral that plays a role in many body functions.

Contains Phosphorus

Pretzels provide phosphorus, an essential mineral for bone health.

Low in Calcium

While pretzels are a delightful snack, they don’t boast a significant amount of calcium, only 7.7 milligrams. That only fulfills 1% of the recommended daily calcium intake.


If you have common food allergies, pretzels are usually a safe bet. They are often free from common allergens like nuts, dairy, and eggs, making them a suitable option for many snack enthusiasts.

Gluten-Free Options

For those with dietary restrictions, gluten-free pretzels are available. Several brands, including big names like Gratify and Snyders have come up with their own gluten-free snack.

garatify gluten free pretzels
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Whole Wheat Alternatives

Whole wheat pretzels are a wholesome alternative to traditional pretzels. They contain more fiber and nutrients, making them a slightly healthier option while still delivering that classic pretzel taste.

Final Word

There you have it—19 key pretzel nutrition facts that reveal the secrets behind these twisted delights. So, the next time you reach for a pretzel, you can savor each bite knowing that you’re enjoying a snack that’s low in fat, high in crunch, and packed with carb-powered energy. Happy snacking!