Calories in Pretzels, soft, ready-to-eat, topped with meat
Generic food Snacks
Pretzels, soft, ready-to-eat, topped with meat contains 349 kcal per 100 g. A typical serving of 1 medium/regular (147 g) provides about 513 kcal.
Roughly 61% of its calories come from carbohydrates, with 26% from fat and 13% 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 35% of the Daily Value for selenium, 29% of the Daily Value for Thiamin (B1) and 25% 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 | 349 kcal | |
| Total fat C | 9.9 g | 13% |
| Saturated fat C | 3.8 g | 19% |
| Cholesterol C | 20 mg | 7% |
| Sodium C | 438 mg | 19% |
| Total carbohydrates C | 53.4 g | 19% |
| Dietary fiber C | 1.3 g | 5% |
| Total sugars C | 0.49 g | |
| Protein C | 11.5 g | 23% |
| Vitamin A C | 24 µg | 3% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.2 µg | 1% |
| Vitamin E C | 0.59 mg | 4% |
| Vitamin K C | 2.6 µg | 2% |
| Thiamin (B1) C | 0.35 mg | 29% |
| Riboflavin (B2) C | 0.29 mg | 22% |
| Niacin (B3) C | 4 mg | 25% |
| Vitamin B6 C | 0.074 mg | 4% |
| Folate (B9) C | 21 µg | 5% |
| Vitamin B12 C | 0.34 µg | 14% |
| Choline C | 23.1 mg | 4% |
| Calcium C | 96 mg | 7% |
| Iron C | 3.1 mg | 17% |
| Magnesium C | 21 mg | 5% |
| Phosphorus C | 140 mg | 11% |
| Potassium C | 121 mg | 3% |
| Zinc C | 1.5 mg | 13% |
| Copper C | 0.11 mg | 12% |
| Selenium C | 19.4 µg | 35% |
% 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 13%
- Carbohydrates 61%
- Fat 26%
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
- Protein11.5 gin the top quarter of pretzels/snack mix (median 8.1 g)
- Fiber1.3 gin the lowest quarter of pretzels/snack mix (median 3.1 g)
- Sugars0.49 gbelow the median for pretzels/snack mix (median 2.2 g)
- Fat9.9 gin the top quarter of pretzels/snack mix (median 5.4 g)
- Saturated fat3.8 gin the top quarter of pretzels/snack mix (median 2.1 g)
- Sodium438 mgin the lowest quarter of pretzels/snack mix (median 775 mg)
- Protein per 100 kcal3.3 gprotein density, useful for comparing foods with different calorie levels
- Water22.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.7 g |
|---|---|
| Polyunsaturated fat C | 1.5 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| Linoleic acid (omega-6, 18:2) C | 1.4 g |
| SFA 4:0 C | 0.045 g |
| SFA 6:0 C | 0.037 g |
| SFA 8:0 C | 0.024 g |
| SFA 10:0 C | 0.06 g |
| SFA 12:0 C | 0.069 g |
| SFA 14:0 C | 0.32 g |
| SFA 16:0 C | 2.1 g |
| SFA 18:0 C | 1 g |
| MUFA 18:1 C | 3.5 g |
| PUFA 18:3 C | 0.075 g |
| PUFA 20:4 C | 0.021 g |
| MUFA 16:1 C | 0.18 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.045 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.005 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 13 µg |
| Retinol C | 24 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 22.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 21 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 bars, soft, uncoated, peanut butter | 426 | 10.5 g | 64.4 g | 15.8 g |
| Snacks, trail mix, tropical | 442 | 6.3 g | 65.6 g | 17.1 g |
| Snacks, pita chips, salted | 457 | 11.8 g | 68.3 g | 15.2 g |
| Snacks, bagel chips, plain | 451 | 12.3 g | 66.4 g | 15.1 g |
| Snacks, crisped rice bar, chocolate chip | 404 | 5.1 g | 73 g | 13.5 g |
| Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip | 432 | 9.8 g | 62.2 g | 20 g |
| Snacks, tortilla chips, low fat, made with olestra, nacho cheese | 318 | 8.4 g | 65.2 g | 3.5 g |
| Popcorn chips, plain | 438 | 10.2 g | 74.2 g | 11.2 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 2708275. 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.