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Pretzel nutrition, glycemic index, calories, and serving size

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

Important nutritional characteristics for Pretzel

Pretzel
83 (high)
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 )
Calories
384
96% Sodium
96% Carbs
88% Iron
83% Calories
80% Vitamin B1
Explanation: The given food contains more Sodium than 96% of foods. Note that this food itself is richer in Sodium than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Iron, Calories, and Vitamin B1.
83

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Macronutrients chart

11% 3% 81% 4% 4%
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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 384
% Daily Value*
5%
Total Fat 3g
0%
Saturated Fat 0g
Trans Fat g
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
ok
details
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
limit break
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

Pretzel nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 9% 172% 21% 55% 20% 162% 29% 53% 133% 24% 17%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
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 B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 104% 72% 88% 84% 37% 51% 90% 80% 95%
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

0.391% 0.727% 1.291%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g

Carbohydrate type breakdown

72.58%
Starch: 72.58 g
Sucrose: g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: g
Maltose: 1.11 g
Galactose: 0 g

Fiber content ratio for Pretzel

2.21% 3.4% 74.78%
Sugar: 2.21 g
Fiber: 3.4 g
Other: 74.78 g

All nutrients for Pretzel per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 24% 44% 10.04g 3.6 times more than Broccoli
Fats 5% 62% 2.93g 11.4 times less than Cheese
Carbs 27% 4% 80.39g 2.9 times more than Rice
Calories 19% 17% 384kcal 8.2 times more than Orange
Starch 30% 87% 72.58g 4.7 times more than Potato
Fructose 0% 90% 0.31g 19 times less than Apple
Sugar 0% 59% 2.21g 4.1 times less than Coca-Cola
Fiber 14% 24% 3.4g 1.4 times more than Orange
Calcium 3% 46% 27mg 4.6 times less than Milk
Iron 57% 12% 4.58mg 1.8 times more than Beef
Magnesium 7% 34% 29mg 4.8 times less than Almond
Phosphorus 18% 57% 128mg 1.4 times less than Chicken meat
Potassium 7% 54% 223mg 1.5 times more than Cucumber
Sodium 54% 4% 1240mg 2.5 times more than White Bread
Zinc 9% 53% 1.04mg 6.1 times less than Beef
Copper 17% 36% 0.16mg 1.1 times more than Shiitake
Vitamin E 3% 58% 0.47mg 3.1 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 2% 35% 2.1mg 25.2 times less than Lemon
Vitamin B1 35% 20% 0.42mg 1.6 times more than Pea
Vitamin B2 26% 23% 0.33mg 2.6 times more than Avocado
Vitamin B3 33% 30% 5.27mg 1.8 times less than Turkey meat
Vitamin B5 6% 72% 0.32mg 3.5 times less than Sunflower seed
Vitamin B6 6% 71% 0.07mg 1.6 times less than Oat
Folate 42% 20% 166µg 2.7 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 2% 61% 2.8µg 36.3 times less than Broccoli
Tryptophan 0% 79% 0.1mg 3.1 times less than Chicken meat
Threonine 0% 81% 0.25mg 2.9 times less than Beef
Isoleucine 0% 76% 0.41mg 2.2 times less than Salmon
Leucine 0% 77% 0.76mg 3.2 times less than Tuna
Lysine 0% 83% 0.26mg 1.8 times less than Tofu
Methionine 0% 77% 0.18mg 1.8 times more than Quinoa
Phenylalanine 0% 75% 0.52mg 1.3 times less than Egg
Valine 0% 76% 0.48mg 4.2 times less than Soybean
Histidine 0% 78% 0.22mg 3.4 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 72% 0g 3722.5 times less than Margarine
Saturated Fat 2% 72% 0.39g 15.1 times less than Beef
Monounsaturated Fat 0% 68% 0.73g 13.5 times less than Avocado
Polyunsaturated fat 0% 40% 1.29g 36.5 times less than Walnut

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients

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