Pretzels, soft, unsalted
FDC 174790large (143 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 42 · -2 vs Snacks medianSoft pretzels, unsalted, score 42 of 100 and rank 35th of 60 in the Snacks category, just under the group's median of 44. Their standout figure is iron, at 22% of the Daily Value per 100 g, with a further 16% for protein, both notable for a dough-based snack.
A large soft pretzel weighs in around 143 g and is a familiar mall or ballpark snack, eaten plain or dipped in mustard or cheese sauce. Because this version is unsalted, it sidesteps the sodium concern that usually comes with pretzels, though it remains a carbohydrate-dense food best kept to an occasional treat rather than a daily snack.
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Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 345 kcal | 17% |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.7 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 252 mg | 11% |
| Carbohydrate | 71 g | 26% |
| Dietary fiber | 1.7 g | 6% |
| Sugars | 0.25 g | |
| Protein | 8.2 g | 16% |
| Potassium | 88 mg | 2% |
| Calcium | 23 mg | 2% |
| Iron | 3.9 mg | 22% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.54 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 493 kcal | 25% |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.99 g | 5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 360 mg | 16% |
| Carbohydrate | 102 g | 37% |
| Dietary fiber | 2.4 g | 9% |
| Sugars | 0.36 g | |
| Protein | 12 g | 23% |
| Potassium | 126 mg | 3% |
| Calcium | 33 mg | 3% |
| Iron | 5.6 mg | 31% |
| Magnesium | 30 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.77 mg | 5% |
Source: USDA FoodData Central · Public domain
FDC 174790Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the snacks median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Snacks, potato chips, sour-cream-and-onion-flavorDensity 43 vs 42Snacks, cornnuts, barbecue-flavorDensity 43 vs 42Pretzels, softDensity 43 vs 42Original analysis by NutriVerdict
In the kitchen and how to use it
Soft pretzels, twisted or knotted and given their characteristic chewy, glossy crust from a baking-soda dip before baking, are eaten on their own, dunked in mustard or cheese sauce, or sold alongside beer at ballparks and street carts. This unsalted version skips the coarse salt topping of the classic mall pretzel, giving a plainer, more bread-like bite that works well split and filled like a sandwich roll or torn into pieces for a cheese fondue dipper. Some bakers also slice leftover soft pretzels and toast them into pretzel croutons for salads or soups.
Soft pretzels are best enjoyed fresh and warm; a day-old pretzel can be refreshed briefly in a warm oven to bring back some chew, or the shaped dough can be frozen unbaked for longer storage and baked off as needed. At 345 calories and 71g carbohydrate per 100g, a large 143g pretzel is a substantial snack on its own, roughly equivalent to a light meal in carbohydrate terms. Per 100g it also carries iron at 22% DV and 8.2g protein, both coming from the enriched wheat dough, along with 1.7g fiber, and since this version is unsalted its sodium, 252mg per 100g, is lower than a typical salted pretzel.
Frequently asked questions about pretzels, soft
How many calories are in a large soft pretzel?
345 calories per 100g, or roughly 493 calories for a large 143g pretzel.
Is this pretzel a good source of iron?
Yes, it provides about 22% DV iron per 100g, largely from the enriched wheat flour.
What is typically served with soft pretzels?
Mustard and cheese sauce are the classic dips, often served alongside beer at ballparks or fairs.