Are Pretzels Healthy? Here’s What a Dietitian Has to Say

From ballgames to procuring malls to occasions, pretzels are a extensively on the market, beloved snack meals. With all the completely completely different flavors and fillings, they’re a typically craved snack by sweet and savory meals lovers alike. However, are they good for you? We’re sharing the vitamin particulars of varied sorts of pretzels, along with their execs and cons and what to seek for when purchasing for pretzels.

What Are Pretzels?

Pretzels are a kind of baked pastry with a shiny, brown look. Traditionally, they’re shaped proper right into a knot—a course of that requires potential! However, there are all completely completely different shaped pretzels now, from sticks to twists to traditional knots. They’re typically salted, nevertheless now they arrive in unsalted varieties and a bunch of various flavors.

Types and Varieties

There are so many sorts of pretzels—they’re usually tender, onerous, stuffed, coated and flavored. The plethora of decisions consists of onerous pretzels, pretzel chips, tender pretzel bites, flavored pretzels, peanut butter-filled pretzels, chocolate-covered pretzels, yogurt-covered pretzels, tender pretzels and pretzel buns. They can be found at grocery outlets, movie theaters, sporting video video games, procuring malls and further!

Pretzels Nutrition Facts

For comparability’s sake, we’re sharing the vitamin particulars of three pretzel varieties: a young pretzel, chocolate-covered onerous pretzels and salted onerous pretzels.

Nutrient 1 medium tender pretzel (USDA) 1 serving (28 g) of onerous, chocolate-coated pretzels (USDA) 1 serving (28 g) of salted onerous snack pretzels (USDA)
Calories 389 131 109
Protein 9 g 2 g 3 g
Total Fat 4 g 5 g <1 g
Saturated Fat <1 g 2 g <1 g
Total Carbohydrates 80 g 20 g 23 g
Sugars <1 g 11 g <1 g
Fiber 2 g (7% Daily Value 1 g (3.5% DV) 1 g (3.5% DV)
Sodium 233 mg (10% DV) 138 mg (6% DV) 352 mg (15% DV)

As you can see, each kind of pretzel has a particular vitamin profile. Salted pretzels (tender or onerous) are sometimes bigger in sodium nevertheless lower in sugar and fat. On the other hand, chocolate-covered pretzels are bigger in sugar and fat nevertheless lower in sodium. All decisions have an similar fiber content material materials (contemplate the tender pretzel serving is method larger).

Are Pretzels Healthy?

The execs and cons of pretzels differ a bit based in your nicely being conditions and whole dietary desires.


  • Good provide of carbs. For people who need an vitality improve, a blood sugar improve, or a pre-run snack, pretzels are provide of carbs that your physique can convert into quick vitality.
  • Convenient snack. When you might be on the go or looking out for a reasonable, tasty, shelf-stable snack, pretzels are an superior alternative. Hard pretzels, significantly, are extensively on the market, budget-friendly and easy to take with you for a snack.
  • Easy to pair with fats and protein. For of us concerned with the extreme carb content material materials of pretzels, significantly these with diabetes or prediabetes, pretzels can be merely combined with protein sources for well-rounded snacks. For occasion, you can dip pretzels in nut butter, prime pretzel chips with canned tuna, or eat them with cheese.


  • High in sodium. Unfortunately, salted pretzels are pretty extreme in sodium. The Dietary Guidelines for Americans recommends limiting your sodium consumption to 2,300 mg every day, nevertheless Americans devour 3,400 mg every day on widespread. Especially for people with hypertension, limiting sodium is useful for nicely being.
  • Low in fiber. Most pretzels have a fairly low fiber content material materials—decrease than 5% of the Daily Value in a single serving. Fiber provides many benefits and is important for digestive nicely being, ldl ldl cholesterol administration, satiety and blood sugar regulation. That being acknowledged, some firms now make whole-grain pretzels with barely bigger fiber content material materials.
  • May be extreme in added sugar and saturated fat. While widespread salted pretzels typically have not acquired quite a bit added sugar or saturated fat, chocolate-covered or in some other case sugar-sweetened pretzels might need moderately quite a bit. This may be very true for pretzels with added butter or a cinnamon-sugar coating. The Dietary Guidelines advocate limiting added sugars and saturated fat because of they’re linked with coronary coronary heart sickness and type 2 diabetes, per the National Library of Medicine.

What to Consider When Eating Pretzels

Serving Size

According to the Food and Drug Administration, the serving measurement listed on a meals label is meant to be the amount most people devour instantly, nevertheless your common serving measurement may be completely completely different from one other individual’s, and that’s OK. Our vitality desires aren’t all of the similar.

Since pretzels—considerably the widespread salted selection—are primarily a provide of carbs, it is potential you will want to add a provide of protein and fat to bulk up your snack and make it further satisfying.

Carbs, considerably refined carbs typically current in meals like pretzels, are digested further shortly than fat and protein, so it is potential you will not maintain your hunger at bay very prolonged within the occasion you merely have the pretzels. You might also find yourself consuming loads of servings with out feeling glad.

Flavors and Fillings

Flavors and fillings will perhaps make a very powerful distinction throughout the vitamin profile of a pretzel. Many savory flavors—like honey mustard and onion—have an similar sodium content material materials to widespread salted pretzels; nonetheless, it’s best to confirm the Nutrition Facts label within the occasion you are concerned about your sodium consumption. Unsalted pretzels are alternative within the occasion you are concerned about your sodium consumption. Sweet flavors like cinnamon-sugar will perhaps have the subsequent added sugar content material materials.

When it includes fillings, meat or cheese are frequent, which might add protein and fat. This may assist with satiety nevertheless might also add sodium and saturated fat.

Frequently Asked Questions

Are pretzels a healthful snack?

Pretzels can really be a healthful snack, considerably when paired with sources of lean protein and unsaturated fat. On their very personal, they primarily comprise carbs, so they could use pairings that spherical them out nutritionally. That being acknowledged, they’re extreme in sodium, so when you’ve gotten hypertension the unsalted choice may be your most interesting wager.

Are pretzels extra wholesome than chips?

Since there are so many types of pretzels and chips in the marketplace, it is onerous to verify them instantly. Both chips and pretzels are normally extreme in sodium, nevertheless the exact content material materials depends upon the exact product. Since pretzels are baked, they’re normally low in saturated fat, whereas typical chips are extreme in saturated fat since they’re fried.

What are some great benefits of consuming pretzels?

Pretzels are helpful, budget-friendly and easy for most people to tolerate. Plus, they’re usually merely paired with protein and fat for a well-rounded snack.

The Bottom Line

Pretzels are a helpful, budget-friendly snack that could be beloved by children and adults alike. Since they arrive in so many sorts, their dietary profiles can differ. Generally, their sodium content material materials is their largest drawback, so be acutely aware when you’ve gotten hypertension. If you feel impressed to make pretzels of your private, attempt our Soft Pretzel Bites with Popping Pepper Butter recipe.

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