Snacks, Pretzels, gluten- free made with cornstarch and potato flour
FDC 174806serving (30 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 17 · -27 vs Snacks medianGluten-free pretzels made with cornstarch and potato flour score 17 of 100 on the Nutrient Density Score, a Low band, rank 57 of 60 in Snacks, below this category's median of 44. Their one notable point is good dietary fiber at 12% DV, modest for a snack built on refined starches.
They are eaten as a crunchy snack on their own or alongside dips, with a 30 g serving typical. The clear caveat is sodium, a very high 1570 mg per 100 g, among the saltiest pretzels in this data set; granola bites, mixed flavors score higher in the same category for a change of pace.
See how this score is calculated, build a plate around snacks, pretzels, 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 | 389 kcal | 19% |
| Total fat | 6.7 g | 9% |
| Saturated fat | 3.3 g | 17% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1570 mg | 68% |
| Carbohydrate | 79 g | 29% |
| Dietary fiber | 3.3 g | 12% |
| Sugars | 4.2 g | |
| Protein | 3.5 g | 7% |
| Potassium | 69 mg | 1% |
| Calcium | 0 mg | 0% |
| Iron | 0.46 mg | 3% |
| Magnesium | 7 mg | 2% |
| Vitamin C | 0.3 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | 6% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.99 g | 5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 471 mg | 20% |
| Carbohydrate | 24 g | 9% |
| Dietary fiber | 0.99 g | 4% |
| Sugars | 1.3 g | |
| Protein | 1.1 g | 2% |
| Potassium | 21 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0.14 mg | 1% |
| Magnesium | 2.1 mg | 1% |
| Vitamin C | 0.09 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.32 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 174806Original 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.
Snack, Pretzel, hard chocolate coatedDensity 17 vs 17Snacks, pork skins, barbecue-flavorDensity 25 vs 17Snacks, granola bites, mixed flavorsDensity 25 vs 17Original analysis by NutriVerdict
In the kitchen and how to use it
These gluten-free pretzels swap wheat flour for cornstarch and potato flour, giving them a slightly more brittle, less chewy bite than traditional wheat pretzels but the same salty, twisted shape. They work as a plain snack, a dipper for mustard or cheese sauce, or crushed as a crunchy topping for casseroles when a wheat-free option is needed.
Keep the bag sealed and stored at room temperature to preserve crispness, since gluten-free doughs can turn stale or soften faster once opened. A 30 g serving provides 389 calories, and per 100 g the pretzels supply 3.3 g of fiber, 12% of the Daily Value; with 78.6 g of carbohydrate and 1570 mg of sodium per 100 g, they are best portioned to the labeled serving size and paired with a low-sodium meal.
Frequently asked questions about snacks, pretzels
How many calories are in gluten-free pretzels?
A 30 g serving has 389 calories.
Are gluten-free pretzels a source of fiber?
They provide 3.3 g of fiber per 100 g, about 12% of the Daily Value.
What are gluten-free pretzels made from?
They are made with cornstarch and potato flour instead of wheat flour.