Pretzels, soft
FDC 169064large (143 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 43 · -1 vs Snacks medianSoft pretzels score 43 of 100, a Fair rating ranking 32nd of 60 snacks, just under the category median of 44. Per 100 g they provide an excellent 22% DV of iron and a good 16% DV of protein, unusual strength for a snack built almost entirely on dough, with carbohydrate dominating at 69.4 g against just 3.1 g fat and 8.2 g protein, for 338 calories.
A large soft pretzel (143 g) is a bakery-stand classic, usually eaten on its own or dipped in mustard or cheese, with no flagged limits on this entry and sodium a moderate 203 mg per 100 g. Sugar is genuinely low at 0.25 g, so the calorie load comes mostly from starch rather than sweetener, and fiber is thin at just 1.7 g for a food this calorie-dense. Since the score sits just under the snack category median, very low-sodium corn cakes are worth comparing for a lighter option.
See how this score is calculated, build a plate around pretzels, soft, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 338 kcal | 17% |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.7 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 203 mg | 9% |
| Carbohydrate | 69 g | 25% |
| 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 | 483 kcal | 24% |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.99 g | 5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 290 mg | 13% |
| Carbohydrate | 99 g | 36% |
| 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 169064Original 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, corn cakes, very low sodiumDensity 44 vs 43Snacks, trail mix, regularDensity 44 vs 43Tortilla chips, low fat, baked without fatDensity 45 vs 43Original analysis by NutriVerdict
In the kitchen and how to use it
Soft pretzels get their distinctive chewy crust and deep brown color from a quick dip in a baking soda or lye bath before baking, a step that sets them apart from bread dough baked without it. Shaped into the familiar twisted knot, they are typically salted on top and served warm, either plain or alongside a dipping sauce like yellow mustard, cheese sauce, or a sweet glaze for cinnamon-sugar versions. Their dense, chewy interior and firm exterior make them a filling snack on their own rather than something meant to be paired into a larger meal.
Soft pretzels are best eaten the same day they are baked, since they toughen quickly once cooled; day-old pretzels can be revived briefly in a warm oven to soften the crust again. A large soft pretzel provides 8.2 grams of protein per 100 grams along with 22% of the daily value for iron, mostly from the enriched flour in the dough, while sugar stays low at just 0.25 grams per 100 grams since the dough itself is not sweetened. At 338 calories and 69.4 grams of carbohydrate per 100 grams, they function as a carbohydrate-heavy snack best balanced against the rest of the day's eating.
Frequently asked questions about pretzels, soft
How many calories are in a soft pretzel?
A large soft pretzel has 338 calories per 100 grams, driven mostly by its 69.4 grams of carbohydrate.
Is a soft pretzel a good source of iron?
It provides 22% of the daily value for iron per 100 grams, largely from the enriched flour in the dough.
How are soft pretzels traditionally served?
They are usually served warm and salted, plain or with a dipping sauce such as mustard or cheese sauce.