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Soft Pretzels Nutrition Facts: Are Soft Pretzels Good for You?
Soft pretzels are a significant source of carbohydrates and are high in several B vitamins, including thiamin, riboflavin, and niacin, as well as the minerals iron and selenium. They are low in fat, sugar, and dietary fiber. Whether they fit into a healthy diet depends on portion size and what the rest of your diet includes, as a single large pretzel contains 483 calories and nearly 100 grams of carbohydrates.
Per 100 g · Pretzels, soft
What stands out in soft pretzels
- High in B vitamins. A 100-gram serving of soft pretzel provides 34% of the Daily Value for Thiamin (B1), 22% for Riboflavin (B2), and 27% for Niacin (B3).
- Source of key minerals. This portion is high in selenium, with 31% of the DV, and iron, with 22% of the DV. It is also a good source of copper, providing 14% of the DV.
- High carbohydrate, low sugar. Soft pretzels are primarily carbohydrates, with 69.4 grams per 100 grams. They contain very little sugar, at just 0.25 grams, and are low in total fat with 3.1 grams per serving.
What to keep in mind
- Soft pretzels are calorically dense, with a large pretzel containing 483 calories.
- They are low in dietary fiber, providing only 1.7 grams per 100 grams, or 6% of the Daily Value.
- The base pretzel contains 203 mg of sodium per 100g, but this does not include coarse salt toppings, which would increase the sodium content.
Soft Pretzels nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 338 kcal | – |
| Protein | 8.2 g | 16% |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.69 g | 3% |
| Monounsaturated fat | 1.1 g | – |
| Polyunsaturated fat | 0.95 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 69.4 g | 25% |
| Dietary fiber | 1.7 g | 6% |
| Total sugars | 0.25 g | – |
| Water | 15 g | – |
| Sodium | 203 mg | 9% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 88 mg | 2% |
| Calcium | 23 mg | 2% |
| Iron | 3.9 mg | 22% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 79 mg | 6% |
| Zinc | 0.94 mg | 9% |
| Copper | 0.13 mg | 14% |
| Selenium | 17.2 mcg | 31% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.54 mg | 4% |
| Vitamin K | 2.7 mcg | 2% |
| Thiamin (B1) | 0.41 mg | 34% |
| Riboflavin (B2) | 0.29 mg | 22% |
| Niacin (B3) | 4.3 mg | 27% |
| Vitamin B6 | 0.02 mg | 1% |
| Folate (DFE) | 24 mcg | 6% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 17.7 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Soft Pretzels by portion
The nutritional content of a soft pretzel varies significantly with size. A small 62-gram pretzel has 210 calories and 43 grams of carbohydrates. A medium pretzel, at 115 grams, contains 389 calories and about 80 grams of carbohydrates. A large 143-gram pretzel provides 483 calories, nearly 100 grams of carbohydrates, and 11.7 grams of protein.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 large | 143 g | 483 | 11.7 g | 99.2 g | 2.4 g | 4.4 g |
| 1 medium | 115 g | 389 | 9.4 g | 79.8 g | 2 g | 3.6 g |
| 1 small | 62 g | 210 | 5.1 g | 43 g | 1.1 g | 1.9 g |
How soft pretzels compares with other condiments, snacks and spices
Within the USDA’s “condiments, snacks and spices” category, soft pretzels rank high for their carbohydrate (3rd out of 16), calorie (4th), and protein (4th) content. They rank very low for sugar (15th). Per 100 grams, their calorie count of 338 is higher than that of spices like cinnamon or turmeric but lower than rice cakes, which have 392 calories. Unlike many other snacks, they are very low in fat.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Soft Pretzels | 338 | 8.2 g | 69.4 g | 1.7 g | 3.1 g |
| Turmeric | 312 | 9.7 g | 67.1 g | 22.7 g | 3.2 g |
| Rice Cakes | 392 | 7.1 g | 81.1 g | 4.2 g | 4.3 g |
| Spirulina | 290 | 57.5 g | 23.9 g | 3.6 g | 7.7 g |
| Cinnamon | 247 | 4 g | 80.6 g | 53.1 g | 1.2 g |
Quick answers
How many calories are in a large soft pretzel?
According to USDA data, one large soft pretzel (143 grams) contains 483 calories.
How much protein is in a soft pretzel?
A medium 115-gram soft pretzel has 9.4 grams of protein, while a large one has 11.7 grams. A 100-gram serving provides 16% of the Daily Value for protein.
Are soft pretzels high in sugar?
No, soft pretzels are very low in sugar. A large 143-gram pretzel contains less than half a gram of sugar.
When to talk to a doctor or dietitian
- Soft Pretzels contains wheat, one of the major food allergens in the US. If you have a known or suspected wheat allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how soft pretzels fits your situation.
Last updated October 21, 2026