Onion rings vs pretzels: which is healthier?
They are about equally nutrient-dense: onion rings scores 14/100 and pretzels 16/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Onion rings
411 kcal per 100 g. 1 order: 117 g
Pretzels
384 kcal per 100 g. 1 oz: 28 g
Which to pick for your goal
- Fewer caloriesAbout even411 vs 384 kcal per 100 g
- More proteinPretzels3.9 vs 10 g per 100 g
- More fiberPretzels2.7 vs 3.4 g per 100 g
- Less sugarPretzels5.4 vs 2.2 g per 100 g
- More potassiumPretzels167 vs 223 mg per 100 g
- Less saturated fatPretzels4.2 vs 0.4 g per 100 g
Nutrition side by side
| Nutrient | Onion rings, 100 g | Pretzels, 100 g | Onion rings, 117 g | Pretzels, 28 g |
|---|---|---|---|---|
| Calories | 411 kcal | 384 kcal | 481 kcal | 108 kcal |
| Protein | 3.9 g | 10 g | 4.5 g | 2.8 g |
| Carbohydrates | 44 g | 80 g | 51 g | 23 g |
| Sugars | 5.4 g | 2.2 g | 6.4 g | 0.6 g |
| Fiber | 2.7 g | 3.4 g | 3.2 g | 1 g |
| Fat | 25 g | 2.9 g | 30 g | 0.8 g |
| Saturated fat | 4.2 g | 0.4 g | 4.9 g | 0.1 g |
| Vitamin C | 1.4 mg | 2.1 mg | 1.6 mg | 0.6 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 167 mg | 223 mg | 195 mg | 62 mg |
| Iron | 0.8 mg | 4.6 mg | 0.9 mg | 1.3 mg |
| Calcium | 115 mg | 27 mg | 135 mg | 7.6 mg |
| Magnesium | 19 mg | 29 mg | 22 mg | 8.1 mg |
| Sodium | 776 mg | 1240 mg | 908 mg | 347 mg |
Last updated . Scores use the HowHealthyIs Score method.