How healthy are pretzels?
Are pretzels healthy? It can fit a healthy diet occasionally. Pretzels score 15/100 on the HowHealthyIs Score: 100 g provide 384 kcal, 4.6 mg iron and 10 g protein. Hard pretzels are low in fat but made of refined flour and heavily salted. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pretzels rank higher than 15% of them.
Counts in favor (% daily value per 100 kcal)
- Iron7%
- Protein5%
- Fiber3%
- Magnesium2%
- Potassium1%
- Vitamin E1%
- Vitamin C1%
- Calcium1%
- Vitamin A0%
Counts against
- Saturated fat1%
- Added sugars1%
- Sodium14%
Raw NRF9.3: 20 minus 15 = 5. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pretzels?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 384 kcal | 108 kcal | |
| Protein | 10 g | 2.8 g | 6% |
| Carbohydrates | 80 g | 23 g | 8% |
| Fiber | 3.4 g | 1 g | 3% |
| Sugars | 2.2 g | 0.6 g | |
| Added sugars | 1 g | 0.3 g | 1% |
| Fat | 2.9 g | 0.8 g | 1% |
| Saturated fat | 0.4 g | 0.1 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 2.1 mg | 0.6 mg | 1% |
| Vitamin E | 0.5 mg | 0.1 mg | 1% |
| Minerals | |||
| Calcium | 27 mg | 7.6 mg | 1% |
| Iron | 4.6 mg | 1.3 mg | 7% |
| Potassium | 223 mg | 62 mg | 1% |
| Magnesium | 29 mg | 8.1 mg | 2% |
| Sodium | 1240 mg | 347 mg | 15% |
Source: USDA FoodData Central, "Snacks, pretzels, hard, plain, salted" (FDC 167555). Values rounded.
Why are pretzels good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- Unsalted pretzels
- Pairing with hummus for protein
What should you watch out for?
- Very high in sodium per handful.
What can you eat instead of pretzels?
Foods you can use the same way with a higher HowHealthyIs Score.