Pretzel nutrition, glycemic index, calories, net carbs & more
Snacks, pretzels, hard, plain, salted
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Pretzel
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
83 (high)
Glycemic load
38 (high)
Insulin index ⓘ
https://www.nature.com/articles/ejcn20169/tables/2
102
Calories
384
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
76.99 grams
Serving Size ⓘ
Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
10 twists (60 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.
3.9 (acidic)
Net carbs
Sodium
Carbs
Iron
Calories
Explanation: The given food contains more Net carbs than 97% of foods. Note that this food itself is richer in Net carbs than it is in any other nutrient. Similarly, it is relatively rich in Sodium, Carbs, Iron, and Calories.
Pretzel Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Pretzel Glycemic load (GL)
Mineral coverage chart
Calcium:
27 mg of 1,000 mg
3%
Iron:
4.58 mg of 8 mg
57%
Magnesium:
29 mg of 420 mg
7%
Phosphorus:
128 mg of 700 mg
18%
Potassium:
223 mg of 3,400 mg
7%
Sodium:
1240 mg of 2,300 mg
54%
Zinc:
1.04 mg of 11 mg
9%
Copper:
0.156 mg of 1 mg
17%
Manganese:
1.015 mg of 2 mg
44%
Selenium:
4.4 µg of 55 µg
8%
Choline:
29.5 mg of 550 mg
5%
Mineral chart - relative view
Sodium
1240 mg
TOP 4%
Iron
4.58 mg
TOP 12%
Manganese
1.015 mg
TOP 32%
Magnesium
29 mg
TOP 34%
Copper
0.156 mg
TOP 36%
Calcium
27 mg
TOP 46%
Zinc
1.04 mg
TOP 53%
Potassium
223 mg
TOP 54%
Phosphorus
128 mg
TOP 57%
Selenium
4.4 µg
TOP 69%
Choline
29.5 mg
TOP 71%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.47 mg of 15 mg
3%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
2.1 mg of 90 mg
2%
Vitamin B1:
0.424 mg of 1 mg
35%
Vitamin B2:
0.332 mg of 1 mg
26%
Vitamin B3:
5.27 mg of 16 mg
33%
Vitamin B5:
0.322 mg of 5 mg
6%
Vitamin B6:
0.074 mg of 1 mg
6%
Folate:
166 µg of 400 µg
42%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
2.8 µg of 120 µg
2%
Vitamin chart - relative view
Folate
166 µg
TOP 20%
Vitamin B1
0.424 mg
TOP 20%
Vitamin B2
0.332 mg
TOP 23%
Vitamin B3
5.27 mg
TOP 30%
Vitamin C
2.1 mg
TOP 35%
Vitamin E
0.47 mg
TOP 58%
Vitamin K
2.8 µg
TOP 61%
Vitamin B6
0.074 mg
TOP 71%
Vitamin B5
0.322 mg
TOP 72%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 20%
10.04 g of 50 g
20%
Fats:
Daily Value: 5%
2.93 g of 65 g
5%
Carbs:
Daily Value: 27%
80.39 g of 300 g
27%
Water:
Daily Value: 0%
3.13 g of 2,000 g
0%
Other:
3.51 g
Protein quality breakdown
Tryptophan:
97 mg of 280 mg
35%
Threonine:
250 mg of 1,050 mg
24%
Isoleucine:
407 mg of 1,400 mg
29%
Leucine:
757 mg of 2,730 mg
28%
Lysine:
257 mg of 2,100 mg
12%
Methionine:
177 mg of 1,050 mg
17%
Phenylalanine:
520 mg of 1,750 mg
30%
Valine:
480 mg of 1,820 mg
26%
Histidine:
220 mg of 700 mg
31%
Fat type information
Saturated Fat:
0.391 g
Monounsaturated Fat:
0.727 g
Polyunsaturated fat:
1.291 g
Carbohydrate type breakdown
Starch:
72.58 g
Sucrose:
0 g
Glucose:
0.69 g
Fructose:
0.31 g
Lactose:
0 g
Maltose:
1.11 g
Galactose:
0 g
Fiber content ratio for Pretzel
Sugar:
2.21 g
Fiber:
3.4 g
Other:
74.78 g
All nutrients for Pretzel per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 384kcal | 19% | 17% |
8.2 times more than Orange
|
| Protein | 10.04g | 24% | 44% |
3.6 times more than Broccoli
|
| Fats | 2.93g | 5% | 62% |
11.4 times less than Cheese
|
| Vitamin C | 2.1mg | 2% | 35% |
25.2 times less than Lemon
|
| Net carbs | 76.99g | N/A | 3% |
1.4 times more than Chocolate
|
| Carbs | 80.39g | 27% | 4% |
2.9 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 4.58mg | 57% | 12% |
1.8 times more than Beef
|
| Calcium | 27mg | 3% | 46% |
4.6 times less than Milk
|
| Potassium | 223mg | 7% | 54% |
1.5 times more than Cucumber
|
| Magnesium | 29mg | 7% | 34% |
4.8 times less than Almond
|
| Sugar | 2.21g | N/A | 59% |
4.1 times less than Coca-Cola
|
| Fiber | 3.4g | 14% | 24% |
1.4 times more than Orange
|
| Copper | 0.16mg | 17% | 36% |
1.1 times more than Shiitake
|
| Zinc | 1.04mg | 9% | 53% |
6.1 times less than Beef
|
| Starch | 72.58g | 30% | 87% |
4.7 times more than Potato
|
| Phosphorus | 128mg | 18% | 57% |
1.4 times less than Chicken meat
|
| Sodium | 1240mg | 54% | 4% |
2.5 times more than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.47mg | 3% | 58% |
3.1 times less than Kiwifruit
|
| Vitamin B1 | 0.42mg | 35% | 20% |
1.6 times more than Pea
|
| Vitamin B2 | 0.33mg | 26% | 23% |
2.6 times more than Avocado
|
| Vitamin B3 | 5.27mg | 33% | 30% |
1.8 times less than Turkey meat
|
| Vitamin B5 | 0.32mg | 6% | 72% |
3.5 times less than Sunflower seed
|
| Vitamin B6 | 0.07mg | 6% | 71% |
1.6 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 2.8µg | 2% | 61% |
36.3 times less than Broccoli
|
| Folate | 166µg | 42% | 20% |
2.7 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 72% |
3722.5 times less than Margarine
|
| Saturated Fat | 0.39g | 2% | 72% |
15.1 times less than Beef
|
| Monounsaturated Fat | 0.73g | N/A | 68% |
13.5 times less than Avocado
|
| Polyunsaturated fat | 1.29g | N/A | 40% |
36.5 times less than Walnut
|
| Tryptophan | 0.1mg | 0% | 79% |
3.1 times less than Chicken meat
|
| Threonine | 0.25mg | 0% | 81% |
2.9 times less than Beef
|
| Isoleucine | 0.41mg | 0% | 76% |
2.2 times less than Salmon
|
| Leucine | 0.76mg | 0% | 77% |
3.2 times less than Tuna
|
| Lysine | 0.26mg | 0% | 83% |
1.8 times less than Tofu
|
| Methionine | 0.18mg | 0% | 77% |
1.8 times more than Quinoa
|
| Phenylalanine | 0.52mg | 0% | 75% |
1.3 times less than Egg
|
| Valine | 0.48mg | 0% | 76% |
4.2 times less than Soybean raw
|
| Histidine | 0.22mg | 0% | 78% |
3.4 times less than Turkey meat
|
| Fructose | 0.31g | 0% | 89% |
19 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0.06g | N/A | 88% |
145.1 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - Eicosatrienoic acid | 0g | N/A | 100% | |
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 92% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% | |
| Omega-6 - Linoleic acid | 1.22g | N/A | 86% |
10.1 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 384
% Daily Value*
5%
Total Fat
3g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 1,240mg
27%
Total Carbohydrate
80g
12%
Dietary Fiber
3g
Total Sugars g
Includes ? g Added Sugars
Protein
10g
Vitamin D
0mcg
0%
Calcium
27mg
3%
Iron
5mg
63%
Potassium
223mg
7%
*
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Pretzel nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.