Pretzels — Nutrition, Calories & Diet Check
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.
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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.
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.
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.
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.
More to Try
Last updated: · Typical values; check product labels