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.
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 43