Pretzels — Nutrition, Calories & Diet Check
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Pretzels — 380 kcal, 10.0g protein and 76.0g carbs per 100g. Here's how it stacks up for keto, low-carb, high-protein, gluten-free and vegan snacking, with full typical nutrition per 30g serving.
Nutrition: Pretzels (typical values)
| Per 100g | Per 30g serving | |
|---|---|---|
| Calories | 380 kcal | 114 kcal |
| Protein | 10.0g | 3.0g |
| Carbohydrates | 76.0g | 22.8g |
| of which sugars | 3.0g | 0.9g |
| Fat | 4.0g | 1.2g |
| Fibre | 3.5g | 1.1g |
| Salt | 3.0g | 0.9g |
Typical values for generic pretzels; brands vary — always check the label. For full per-food nutrition data see our sister site's calorie and nutrition checker.
How many calories are in Pretzels?
Pretzels has 380 kcal per 100g. A typical 30g serving works out to 114 kcal — about 6% of a 2,000 kcal reference daily intake. Pre-packed portions vary by brand, so check the pack for the exact serving size.
Snack Picks
Is Pretzels keto-friendly?
No. At 76.0g of carbs per 100g (including 3.0g sugars), pretzels doesn't suit a ketogenic diet. If you're keto, look at meat snacks, cheese, nuts or seaweed instead.
Is Pretzels a good source of protein?
Not especially. Pretzels provides 10.0g of protein per 100g — around 3.0g per serving — so treat it as an occasional snack rather than a protein source. If you're stocking up, a snack portion pot set makes it easy to keep portions in check.
Is Pretzels healthy?
Mixed — it has real upsides but isn't a free pass. Pretzels is low in sugar. On the downside, it's high in salt (3.0g/100g). A typical 30g serving is 114 kcal — portion size is what usually decides whether a snack like this fits a healthy diet.
Sugar, salt and overall balance
Per UK traffic-light thresholds, pretzels is low in sugar (3.0g/100g) and high in salt (3.0g/100g), with 3.5g of fibre. At 380 kcal per 100g, portion size decides whether it fits your day. Portion control helps more than anything — some snackers keep a set of digital kitchen scales to hand for exactly that reason.
Pretzels is closest in profile to breadsticks, but pretzels carries less protein (10.0g protein vs 12.0g protein for breadsticks).
Curious what's actually in this kind of snack? Check additives and E-numbers with the food ingredient checker, and if you're pregnant or storing leftovers, our food safety guide covers what's safe.
US: Tracking your gut health? HealthLabs offer at-home gastrointestinal testing — no GP referral or insurance required.
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Last updated: · Typical values; check product labels