Calories in Pretzels, soft, unsalted
Generic food Snacks
Pretzels, soft, unsalted contains 345 kcal per 100 g. A typical serving of 1 medium (115 g) provides about 397 kcal.
Roughly 82% of its calories come from carbohydrates, with 10% from protein and 8% from fat (estimated with general energy factors).
That is less energy than the typical item in snacks on FoodFactly, where the median is 434 kcal per 100 g across 176 foods.
100 g provides 34% of the Daily Value for Thiamin (B1), 31% of the Daily Value for selenium and 27% of the Daily Value for Niacin (B3).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 345 kcal | |
| Total fat ? | 3.1 g | 4% |
| Saturated fat ? | 0.7 g | 3% |
| Cholesterol C | 0 mg | 0% |
| Sodium L | 252 mg | 11% |
| Total carbohydrates C | 71 g | 26% |
| Dietary fiber ? | 1.7 g | 6% |
| Total sugars C | 0.25 g | |
| Protein ? | 8.2 g | 16% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.54 mg | 4% |
| Vitamin K C | 2.7 µg | 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 (B9) C | 24 µg | 6% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline C | 17.7 mg | 3% |
| Calcium ? | 23 mg | 2% |
| Iron ? | 3.9 mg | 22% |
| Magnesium ? | 21 mg | 5% |
| Phosphorus ? | 79 mg | 6% |
| Potassium ? | 88 mg | 2% |
| Zinc ? | 0.94 mg | 9% |
| Copper ? | 0.13 mg | 14% |
| Selenium I | 17.2 µg | 31% |
% 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 10%
- Carbohydrates 82%
- Fat 8%
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
- Protein8.2 gabove the median for snacks (median 8 g)
- Fiber1.7 gin the lowest quarter of snacks (median 4.3 g)
- Sugars0.25 gin the lowest quarter of snacks (median 8.8 g)
- Fat3.1 gin the lowest quarter of snacks (median 15.4 g)
- Saturated fat0.7 gin the lowest quarter of snacks (median 3.9 g)
- Sodium252 mgbelow the median for snacks (median 319 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water15 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 1.1 g |
|---|---|
| Polyunsaturated fat ? | 0.95 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.89 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.009 g |
| SFA 16:0 ? | 0.45 g |
| SFA 18:0 ? | 0.24 g |
| MUFA 18:1 ? | 1.1 g |
| PUFA 18:3 ? | 0.055 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 17 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water ? | 15 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine C | 0 mg |
| Ash M | 2.7 g |
| Theobromine C | 0 mg |
| Energy C | 1,443 kJ |
| Vitamin A, IU C | 0 IU |
| Folic acid C | 0 µg |
| Folate, food C | 24 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, 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 |
| Pretzels, hard, chocolate coated | 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, pretzels, hard, plain, made with unenriched flour, salted | 381 | 9.1 g | 79.2 g | 3.5 g |
| Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | 381 | 9.1 g | 79.2 g | 3.5 g |
| Pretzel chips, hard, flavored | 370 | 9.7 g | 77.5 g | 2.8 g |
| Snacks, pretzels, hard, plain, made with enriched flour, unsalted | 381 | 9.1 g | 79.2 g | 3.5 g |
| Pretzel chips, hard, plain | 375 | 9.8 g | 78.4 g | 2.9 g |
| Snacks, rice cakes, brown rice, multigrain | 387 | 8.5 g | 80.1 g | 3.5 g |
| Snacks, popcorn, cakes | 384 | 9.7 g | 80.1 g | 3.1 g |
| Snacks, rice cakes, brown rice, buckwheat, unsalted | 380 | 9 g | 80.1 g | 3.5 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 345 kcal. 1 medium (115 g): about 397 kcal. 1 small (62 g): about 214 kcal. 1 large (143 g): about 493 kcal.
How much protein is in pretzels?
Pretzels contains 8.2 g of protein per 100 g (16% of the 50 g Daily Value), or 9.4 g in 1 medium (115 g). About 10% of its calories come from protein. Compared with other snacks, that is above the median (median 8 g).
How many carbs are in pretzels?
Pretzels has 71 g of total carbohydrates per 100 g, including 1.7 g of fiber and 0.25 g of sugars.
How much fat is in pretzels?
Pretzels contains 3.1 g of fat per 100 g, of which 0.7 g is saturated (3% of the Daily Value).
What vitamins and minerals does pretzels contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (34% DV), selenium (31% DV), Niacin (B3) (27% DV), Riboflavin (B2) (22% DV) and iron (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pretzels?
100 g contains 252 mg of sodium, 11% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 174790. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.