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Pretzels nutrition: calories, carbs, GI, protein, fiber, fats

Snacks, pretzels, hard, plain, made with unenriched flour, salted
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Pretzels

Pretzels
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
83 (high)
Glycemic load 18 (medium)
Calories ⓘ Calories per 100-gram serving 381
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 76.4 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 oz (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 4.2 (acidic)
TOP 2% Sodium ⓘHigher in Sodium content than 98% of foods
TOP 4% Net carbs ⓘHigher in Net carbs content than 96% of foods
TOP 5% Carbs ⓘHigher in Carbs content than 95% of foods
TOP 17% Calories ⓘHigher in Calories content than 83% of foods
TOP 25% Folate, food ⓘHigher in Folate, food content than 75% of foods

Pretzels calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 381
Calories in 1 oz 108 28.35 g
Calories in 10 twists 229 60 g

Pretzels Glycemic index (GI)

83

Pretzels Glycemic load (GL)

18

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 63% 25% 49% 13% 224% 24% 88% 234% 32%
Calcium: 36 mg of 1,000 mg 4%
Iron: 1.67 mg of 8 mg 21%
Magnesium: 35 mg of 420 mg 8%
Phosphorus: 113 mg of 700 mg 16%
Potassium: 146 mg of 3,400 mg 4%
Sodium: 1715 mg of 2,300 mg 75%
Zinc: 0.85 mg of 11 mg 8%
Copper: 0.264 mg of 1 mg 29%
Manganese: 1.789 mg of 2 mg 78%
Selenium: 5.8 µg of 55 µg 11%

Mineral chart - relative view

Sodium
1715 mg
TOP 2%
Copper
0.264 mg
TOP 27%
Magnesium
35 mg
TOP 28%
Manganese
1.789 mg
TOP 28%
Calcium
36 mg
TOP 40%
Iron
1.67 mg
TOP 44%
Zinc
0.85 mg
TOP 57%
Phosphorus
113 mg
TOP 61%
Selenium
5.8 µg
TOP 66%
Potassium
146 mg
TOP 71%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 45% 24% 36% 18% 27% 63% 0% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.18 mg of 1 mg 15%
Vitamin B2: 0.1 mg of 1 mg 8%
Vitamin B3: 1.92 mg of 16 mg 12%
Vitamin B5: 0.288 mg of 5 mg 6%
Vitamin B6: 0.116 mg of 1 mg 9%
Folate: 83 µg of 400 µg 21%
Vitamin B12: 0 µg of 2 µg 0%
Choline: 0 mg of 550 mg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Folate
83 µg
TOP 26%
Vitamin B1
0.18 mg
TOP 36%
Vitamin B3
1.92 mg
TOP 59%
Vitamin B6
0.116 mg
TOP 61%
Vitamin B2
0.1 mg
TOP 69%
Vitamin B5
0.288 mg
TOP 75%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

10% 4% 78% 4% 5%
Protein:
Daily Value: 18%
9.1 g of 50 g
18%
Fats:
Daily Value: 5%
3.5 g of 65 g
5%
Carbs:
Daily Value: 26%
79.2 g of 300 g
26%
Water:
Daily Value: 0%
3.3 g of 2,000 g
0%
Other:
4.9 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 117% 74% 74% 70% 32% 47% 78% 65% 87%
Tryptophan: 109 mg of 280 mg 39%
Threonine: 259 mg of 1,050 mg 25%
Isoleucine: 345 mg of 1,400 mg 25%
Leucine: 636 mg of 2,730 mg 23%
Lysine: 221 mg of 2,100 mg 11%
Methionine: 164 mg of 1,050 mg 16%
Phenylalanine: 453 mg of 1,750 mg 26%
Valine: 392 mg of 1,820 mg 22%
Histidine: 201 mg of 700 mg 29%

Fat type information

23% 41% 37%
Saturated Fat: 0.75 g
Monounsaturated Fat: 1.36 g
Polyunsaturated fat: 1.22 g

Fiber content ratio for Pretzels

4% 96%
Sugar: 0 g
Fiber: 2.8 g
Other: 76.4 g

All nutrients for Pretzels per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 381kcal 19% 17% 8.1 times more than OrangeOrange
Protein 9.1g 22% 46% 3.2 times more than BroccoliBroccoli
Fats 3.5g 5% 59% 9.5 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 76.4g N/A 4% 1.4 times more than ChocolateChocolate
Carbs 79.2g 26% 5% 2.8 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Iron 1.67mg 21% 44% 1.6 times less than Beef broiledBeef broiled
Calcium 36mg 4% 40% 3.5 times less than MilkMilk
Potassium 146mg 4% 71% Equal to CucumberCucumber
Magnesium 35mg 8% 28% 4 times less than AlmondAlmond
Fiber 2.8g 11% 28% 1.2 times more than OrangeOrange
Copper 0.26mg 29% 27% 1.9 times more than ShiitakeShiitake
Zinc 0.85mg 8% 57% 7.4 times less than Beef broiledBeef broiled
Phosphorus 113mg 16% 61% 1.6 times less than Chicken meatChicken meat
Sodium 1715mg 75% 2% 3.5 times more than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Selenium 5.8µg 11% 66%
Manganese 1.79mg 78% 28%
Vitamin B1 0.18mg 15% 36% 1.5 times less than Pea rawPea raw
Vitamin B2 0.1mg 8% 69% 1.3 times less than AvocadoAvocado
Vitamin B3 1.92mg 12% 59% 5 times less than Turkey meatTurkey meat
Vitamin B5 0.29mg 6% 75% 3.9 times less than Sunflower seedSunflower seed
Vitamin B6 0.12mg 9% 61% Equal to OatOat
Vitamin B12 0µg 0% 100% N/APork
Folate 83µg 21% 26% 1.4 times more than Brussels sproutBrussels sprout
Saturated Fat 0.75g 4% 65% 7.9 times less than Beef broiledBeef broiled
Monounsaturated Fat 1.36g N/A 60% 7.2 times less than AvocadoAvocado
Polyunsaturated fat 1.22g N/A 41% 38.7 times less than WalnutWalnut
Tryptophan 0.11mg 0% 77% 2.8 times less than Chicken meatChicken meat
Threonine 0.26mg 0% 80% 2.8 times less than Beef broiledBeef broiled
Isoleucine 0.35mg 0% 79% 2.6 times less than Salmon rawSalmon raw
Leucine 0.64mg 0% 79% 3.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.22mg 0% 85% 2 times less than TofuTofu
Methionine 0.16mg 0% 78% 1.7 times more than QuinoaQuinoa
Phenylalanine 0.45mg 0% 77% 1.5 times less than EggEgg
Valine 0.39mg 0% 80% 5.2 times less than Soybean rawSoybean raw
Histidine 0.2mg 0% 79% 3.7 times less than Turkey meatTurkey meat

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 381
% Daily Value*
6%
Total Fat 4g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1,715mg
26%
Total Carbohydrate 79g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 9g
Vitamin D 0mcg 0%

Calcium 36mg 4%

Iron 2mg 25%

Potassium 146mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
limit break
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Pretzels nutrition infographic

Pretzels nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.