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Pretzels calories and nutrition facts
100 grams of pretzels contains 384 calories, with 10 g of protein, 80.4 g of carbohydrate and 2.9 g of fat. It provides 3.4 g of fiber and 2.2 g of sugar per 100 g. Most of its calories come from carbohydrate.
Where the calories come from
Protein 10% Carbs 83% Fat 7%
How pretzels compares
Per 100 g, against the closest snacks in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pretzels | 384 kcal | 10 g | 80.4 g | 2.9 g |
| Popcorn cake | 384 kcal | 9.7 g | 80.1 g | 3.1 g |
| Brown rice chips | 384 kcal | 8.2 g | 81.5 g | 2.8 g |
| Brown rice and corn rice cake | 385 kcal | 8.4 g | 81.2 g | 3.2 g |
| Brown rice and buckwheat rice cake | 380 kcal | 9 g | 80.1 g | 3.5 g |
Nutrition facts for pretzels
| Nutrient | Per 100 g |
|---|---|
| Calories | 384 kcal |
| Protein | 10 g |
| Carbohydrate | 80.4 g |
| Fat | 2.9 g |
| Fiber | 3.4 g |
| Sugar | 2.2 g |
| Saturated fat | 0.4 g |
| Salt | 3.1 g |
Print an EU-style nutrition label for pretzels — per 100 g and per portion.
Vitamins and minerals in pretzels
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 1 mg | 44% |
| Thiamin (B1) | 0.42 mg | 35% |
| Niacin (B3) | 5.3 mg | 33% |
| Iron | 4.6 mg | 25% |
| Riboflavin (B2) | 0.33 mg | 25% |
| Copper | 0.16 mg | 18% |
| Phosphorus | 128 mg | 10% |
| Zinc | 1 mg | 9% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common pretzels servings
How many calories in a portion of pretzels — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 107.5 kcal | 2.8 g | 22.5 g | 0.8 g |
| 10 twists (60 g) | 230 kcal | 6 g | 48 g | 2 g |
| 100 g (100 g) | 384 kcal | 10 g | 80 g | 3 g |
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Frequently asked questions
How many calories are in pretzels?
Pretzels has 384 calories per 100 grams.
How much protein is in pretzels?
Pretzels contains 10 g of protein per 100 g.
How much sugar is in pretzels?
Pretzels contains 2.2 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
How much fiber does pretzels have?
Pretzels has 3.4 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these pretzels calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #167555 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
