Calories in Pretzels, soft, gluten free, coated or flavored
Generic food Snacks
Pretzels, soft, gluten free, coated or flavored contains 326 kcal per 100 g. A typical serving of 1 pretzel, NS as to size (95 g) provides about 310 kcal.
Roughly 66% of its calories come from carbohydrates, with 29% from fat and 5% from protein (estimated with general energy factors).
That is less energy than the typical item in pretzels/snack mix on FoodFactly, where the median is 374 kcal per 100 g across 45 foods.
100 g provides 24% of the Daily Value for Riboflavin (B2), 20% of the Daily Value for Thiamin (B1) and 11% of the Daily Value for Niacin (B3).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 326 kcal | |
| Total fat C | 10.4 g | 13% |
| Saturated fat C | 4.8 g | 24% |
| Cholesterol C | 13 mg | 4% |
| Sodium C | 808 mg | 35% |
| Total carbohydrates C | 54.2 g | 20% |
| Dietary fiber C | 3.7 g | 13% |
| Total sugars C | 3.6 g | |
| Protein C | 4.1 g | 8% |
| Vitamin A C | 42 µg | 5% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.86 mg | 6% |
| Vitamin K C | 0.8 µg | 0.7% |
| Thiamin (B1) C | 0.24 mg | 20% |
| Riboflavin (B2) C | 0.31 mg | 24% |
| Niacin (B3) C | 1.8 mg | 11% |
| Vitamin B6 C | 0.062 mg | 4% |
| Folate (B9) C | 23 µg | 6% |
| Vitamin B12 C | 0.01 µg | 0.4% |
| Choline C | 9.9 mg | 2% |
| Calcium C | 93 mg | 7% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 10 mg | 2% |
| Phosphorus C | 44 mg | 4% |
| Potassium C | 71 mg | 2% |
| Zinc C | 0.36 mg | 3% |
| Copper C | 0.064 mg | 7% |
| Selenium C | 1.3 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 5%
- Carbohydrates 66%
- Fat 29%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4.1 gin the lowest quarter of pretzels/snack mix (median 8.1 g)
- Fiber3.7 gin the top quarter of pretzels/snack mix (median 3.1 g)
- Sugars3.6 gabove the median for pretzels/snack mix (median 2.2 g)
- Fat10.4 gin the top quarter of pretzels/snack mix (median 5.4 g)
- Saturated fat4.8 gin the top quarter of pretzels/snack mix (median 2.1 g)
- Sodium808 mgabove the median for pretzels/snack mix (median 775 mg)
- Protein per 100 kcal1.3 gprotein density, useful for comparing foods with different calorie levels
- Water28.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.4 g |
|---|---|
| Polyunsaturated fat C | 0.71 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.002 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.62 g |
| SFA 4:0 C | 0.16 g |
| SFA 6:0 C | 0.094 g |
| SFA 8:0 C | 0.066 g |
| SFA 10:0 C | 0.14 g |
| SFA 12:0 C | 0.15 g |
| SFA 14:0 C | 0.54 g |
| SFA 16:0 C | 2.7 g |
| SFA 18:0 C | 0.78 g |
| MUFA 18:1 C | 2.8 g |
| PUFA 18:3 C | 0.083 g |
| PUFA 20:4 C | 0.002 g |
| MUFA 16:1 C | 0.12 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.007 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 9 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 41 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 28.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 23 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Pretzels
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pretzels, soft | 338 | 8.2 g | 69.4 g | 3.1 g |
| Pretzels, soft, unsalted | 345 | 8.2 g | 71 g | 3.1 g |
| Pretzels, NFS | 384 | 10 g | 80.4 g | 2.9 g |
| Pretzels, hard, NFS | 384 | 10 g | 80.4 g | 2.9 g |
| Pretzels, hard, plain, salted | 384 | 10 g | 80.4 g | 2.9 g |
| Pretzels, hard, plain, lightly salted | 382 | 9.6 g | 79.8 g | 3.2 g |
| Pretzels, hard, plain, unsalted | 381 | 9.1 g | 79.2 g | 3.5 g |
| Pretzels, hard, flavored | 388 | 9.9 g | 79.4 g | 3.9 g |
| Pretzels, hard, multigrain | 381 | 10.2 g | 80.1 g | 3 g |
| Pretzels, hard, plain, gluten free | 389 | 3.5 g | 78.6 g | 6.7 g |
| Pretzels, hard, flavored, gluten free | 393 | 3.5 g | 77.7 g | 7.6 g |
| Pretzels, hard, coated, NFS | 467 | 7.1 g | 70.1 g | 17.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Snacks, tortilla chips, low fat, made with olestra, nacho cheese | 318 | 8.4 g | 65.2 g | 3.5 g |
| Snacks, crisped rice bar, chocolate chip | 404 | 5.1 g | 73 g | 13.5 g |
| Snacks, granola bars, soft, uncoated, peanut butter | 426 | 10.5 g | 64.4 g | 15.8 g |
| Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | 427 | 6.1 g | 70.8 g | 15.5 g |
| Snack mix, plain (Chex Mix) | 417 | 8.7 g | 72.2 g | 10.3 g |
| Cheese flavored corn snacks, reduced fat | 432 | 8.5 g | 72.4 g | 12.1 g |
| Snacks, granola bars, soft, uncoated, plain | 443 | 7.4 g | 67.3 g | 17.2 g |
| Pretzel chips, hard, gluten free | 380 | 3.4 g | 76.7 g | 6.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in pretzels?
100 g of pretzels has 326 kcal. 1 pretzel, NS as to size (95 g): about 310 kcal. 1 bite size/nugget (14 g): about 46 kcal. 1 pretzel stick (21 g): about 68 kcal.
How much protein is in pretzels?
Pretzels contains 4.1 g of protein per 100 g (8% of the 50 g Daily Value), or 3.9 g in 1 pretzel, NS as to size (95 g). About 5% of its calories come from protein. Compared with other pretzels/snack mix, that is in the lowest quarter (median 8.1 g).
How many carbs are in pretzels?
Pretzels has 54.2 g of total carbohydrates per 100 g, including 3.7 g of fiber and 3.6 g of sugars.
How much fat is in pretzels?
Pretzels contains 10.4 g of fat per 100 g, of which 4.8 g is saturated (24% of the Daily Value).
What vitamins and minerals does pretzels contain?
Per 100 g, the most notable amounts relative to the Daily Value are Riboflavin (B2) (24% DV), Thiamin (B1) (20% DV) and Niacin (B3) (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pretzels?
100 g contains 808 mg of sodium, 35% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708289. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.