Calories in Pretzels, soft, gluten free, cinnamon sugar coated
Generic food Snacks
Pretzels, soft, gluten free, cinnamon sugar coated contains 339 kcal per 100 g. A typical serving of 1 pretzel, NS as to size (95 g) provides about 322 kcal.
Roughly 75% of its calories come from carbohydrates, with 21% from fat and 4% from protein (estimated with general energy factors).
That is close to the median for pretzels/snack mix on FoodFactly (374 kcal per 100 g).
100 g provides 19% of the Daily Value for Riboflavin (B2) and 16% of the Daily Value for Thiamin (B1).
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 | 339 kcal | |
| Total fat C | 8.1 g | 10% |
| Saturated fat C | 3.7 g | 18% |
| Cholesterol C | 10 mg | 3% |
| Sodium C | 631 mg | 27% |
| Total carbohydrates C | 63.8 g | 23% |
| Dietary fiber C | 3.8 g | 14% |
| Total sugars C | 22.4 g | |
| Protein C | 3.1 g | 6% |
| Vitamin A C | 32 µg | 4% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.71 mg | 5% |
| Vitamin K C | 1.1 µg | 0.9% |
| Thiamin (B1) C | 0.19 mg | 16% |
| Riboflavin (B2) C | 0.25 mg | 19% |
| Niacin (B3) C | 1.4 mg | 9% |
| Vitamin B6 C | 0.051 mg | 3% |
| Folate (B9) C | 18 µg | 5% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 7.9 mg | 1% |
| Calcium C | 83 mg | 6% |
| Iron C | 1.5 mg | 9% |
| Magnesium C | 9 mg | 2% |
| Phosphorus C | 32 mg | 3% |
| Potassium C | 62 mg | 1% |
| Zinc C | 0.29 mg | 3% |
| Copper C | 0.057 mg | 6% |
| Selenium C | 0.9 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 4%
- Carbohydrates 75%
- Fat 21%
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
- Protein3.1 gin the lowest quarter of pretzels/snack mix (median 8.1 g)
- Fiber3.8 gin the top quarter of pretzels/snack mix (median 3.1 g)
- Sugars22.4 gin the top quarter of pretzels/snack mix (median 2.2 g)
- Fat8.1 gabove the median for pretzels/snack mix (median 5.4 g)
- Saturated fat3.7 gin the top quarter of pretzels/snack mix (median 2.1 g)
- Sodium631 mgbelow the median for pretzels/snack mix (median 775 mg)
- Protein per 100 kcal0.91 gprotein density, useful for comparing foods with different calorie levels
- Water23 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.7 g |
|---|---|
| Polyunsaturated fat C | 0.56 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.49 g |
| SFA 4:0 C | 0.12 g |
| SFA 6:0 C | 0.072 g |
| SFA 8:0 C | 0.051 g |
| SFA 10:0 C | 0.1 g |
| SFA 12:0 C | 0.11 g |
| SFA 14:0 C | 0.41 g |
| SFA 16:0 C | 2.1 g |
| SFA 18:0 C | 0.6 g |
| MUFA 18:1 C | 2.2 g |
| PUFA 18:3 C | 0.066 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.095 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.005 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 | 3 µg |
| Retinol C | 31 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 2 µg |
Other components (8)
| Water C | 23 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 18 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, granola bar, chewy, reduced sugar, all flavors | 412 | 5.6 g | 69.4 g | 12.5 g |
| Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | 365 | 4.2 g | 67.6 g | 8.7 g |
| Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | 408 | 4.2 g | 79.2 g | 8.3 g |
| Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar | 347 | 7.7 g | 51.7 g | 14.2 g |
| Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares | 417 | 3.4 g | 80.5 g | 9 g |
| Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | 389 | 6.7 g | 75.5 g | 6.7 g |
| Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar | 325 | 6.2 g | 57.9 g | 9.3 g |
| Snacks, shrimp cracker | 426 | 7.1 g | 59.1 g | 17.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708288. 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.