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Pretzels nutrition facts

A typical portion of pretzels (1 small; 62 g, soft) has 210 calories and 5g of protein (USDA FoodData Central). USDA lists 49 descriptions of it: per 100 g they range from 297 calories (soft, gluten free) to 467 (hard, coated, NFS).

Nutrition Facts

Serving size1 small (62g)
Amount per serving
Calories210
% Daily Value*
Total Fat 2g2%
Saturated Fat 0g2%
Trans Fat not declared
Cholesterol 0mg0%
Sodium 125mg5%
Total Carbohydrate 43g16%
Dietary Fiber 1g4%
Total Sugars 0g
Includes Added Sugars not declared
Protein 5g10%
Vitamin D 0mcg0%
Calcium 10mg1%
Iron 2.4mg14%
Potassium 50mg1%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Pretzels, soft, scaled to the portion. Check the USDA record.

Protein per 100 g
8.2g
more than 48% of 8,218 USDA reference foods
Calories per 100 g
338
more than 78% of reference foods
Sodium per 100 g
203mg
more than 66% of reference foods

1 small weighs 62 g in USDA's record for Pretzels, soft (FDC 169064); across 13 records of pretzels USDA weighs it at 62 to 74 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 82% carbohydrate, 8% fat and 10% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Thiamin0.3 mg in 1 small (62 g), 21% of the Daily Value
  • Selenium11 µg in 1 small (62 g), 19% of the Daily Value
  • Niacin2.6 mg in 1 small (62 g), 17% of the Daily Value
  • Riboflavin0.2 mg in 1 small (62 g), 14% of the Daily Value

Source: USDA FoodData Central (FDC 169064), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of pretzels USDA describes

Coated, not further specified has the most calories per 100 g (467); the fewest: Gluten free (297)

Calories per 100 g by USDA description of pretzelsSoft338Peanut butter filled454Ready-to-eat, topped with meat349Snacks, whole-wheat including…362Ready-to-eat, topped with cheese339Hard, multigrain381Snacks, plain, salted384Not further specified384Calories per 100 g by USDA description of pretzelsSoft338Peanut butter filled454Ready-to-eat, topped with meat349Snacks, whole-wheat including…362Ready-to-eat, topped with cheese339Hard, multigrain381Snacks, plain, salted384Not further specified384Calories per 100 g by USDA description of pretzelsSoft338Peanut butter filled454Ready-to-eat, topped with meat349Snacks, whole-wheat including…362Ready-to-eat, topped with cheese339Hard, multigrain381Snacks, plain, salted384Not further specified384Calories per 100 g by USDA description of pretzelsSoft338Peanut butter filled454Ready-to-eat, topped with meat349Snacks, whole-wheat including…362Ready-to-eat, topped with cheese339Hard, multigrain381Snacks, plain, salted384Not further specified384Calories per 100 g by USDA description of pretzelsSoft338Peanut butter filled454Ready-to-eat, topped with meat349Snacks, whole-wheat including…362Ready-to-eat, topped with cheese339Hard, multigrain381Snacks, plain, salted384Not further specified384Calories per 100 g by USDA description of pretzelsSoft338Peanut butter filled454Ready-to-eat, topped with meat349Snacks, whole-wheat including…362Ready-to-eat, topped with cheese339Hard, multigrain381Snacks, plain, salted384Not further specified384Calories per 100 g by USDA description of pretzelsSoft338Peanut butter filled454Ready-to-eat, topped with meat349Snacks, whole-wheat including…362Ready-to-eat, topped with cheese339Hard, multigrain381Snacks, plain, salted384Not further specified384Calories per 100 g by USDA description of pretzelsSoft338Peanut butter filled454Ready-to-eat, topped with meat349Snacks, whole-wheat including…362Ready-to-eat, topped with cheese339Hard, multigrain381Snacks, plain, salted384Not further specified384Calories per 100 g by USDA description of pretzelsSoft338Peanut butter filled454Ready-to-eat, topped with meat349Snacks, whole-wheat including…362Ready-to-eat, topped with cheese339Hard, multigrain381Snacks, plain, salted384Not further specified384
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 49 USDA descriptions of pretzels, per 100 g
USDA descriptionCaloriesProteinFatSodium
Pretzels, soft3388.2 g3.1 g203 mg
Pretzels, hard, peanut butter filled45414 g19 g1,039 mg
Pretzels, soft, ready-to-eat, topped with meatSame values: Pretzels, soft, from frozen, topped with meat34911.5 g9.9 g438 mg
Snacks, pretzels, hard, whole-wheat including both salted and unsalted36211.1 g2.6 g203 mg
Pretzels, soft, ready-to-eat, topped with cheeseSame values: Pretzels, soft, from frozen, topped with cheese, Pretzels, soft, filled with cheese33910.2 g5.4 g310 mg
Pretzels, hard, multigrain38110.2 g3 g1,098 mg
Snacks, pretzels, hard, plain, salted38410 g2.9 g1,240 mg
Pretzels, NFSSame values: Pretzels, hard, NFS, Pretzels, hard, plain, salted38410 g2.9 g1,120 mg
Pretzels, hard, flavored3889.9 g3.9 g1,183 mg
Pretzels, hard, filled, NFSSame values: Pretzels, hard, cheese filled4639.9 g16.9 g1,117 mg
Pretzels, hard, plain, lightly salted3829.6 g3.2 g685 mg
Snacks, pretzels, hard, plain, made with enriched flour, unsaltedSame values: Pretzels, hard, plain, unsalted3819.1 g3.5 g250 mg
Snacks, pretzels, hard, plain, made with unenriched flour, salted3819.1 g3.5 g1,715 mg
Snacks, pretzels, hard, plain, made with unenriched flour, unsalted3819.1 g3.5 g289 mg
Pretzels, soft, from school lunch3398.6 g3.2 g240 mg
Pretzels, soft, multigrain3378.5 g3.1 g495 mg
Pretzels, soft, unsaltedSame values: Pretzels, soft, ready-to-eat, unsalted, no butter, Pretzels, soft, from frozen, unsalted3458.2 g3.1 g252 mg
Pretzels, soft, ready-to-eat, unsalted, buttered3508.1 g4.1 g250 mg
Pretzels, soft, ready-to-eat, salted, no butterSame values: Pretzels, soft, from frozen, salted3408.1 g3.1 g783 mg
Pretzels, soft, NFSSame values: Pretzels, soft, ready-to-eat, NFS, Pretzels, soft, ready-to-eat, salted, buttered, Pretzels, soft, from frozen, NFS3458 g4 g775 mg
Pretzels, soft, ready-to-eat, coated or flavoredSame values: Pretzels, soft, from frozen, coated or flavored3657.9 g7.8 g896 mg
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor4577.5 g16.7 g569 mg
Pretzels, hard, coated, NFSSame values: Pretzels, hard, chocolate coated4677.1 g17.6 g494 mg
Pretzels, soft, ready-to-eat, cinnamon sugar coatedSame values: Pretzels, soft, from frozen, cinnamon sugar coated3746.2 g6.1 g248 mg
Pretzels, hard, white chocolate coated4455.9 g14.2 g442 mg
Pretzels, hard, yogurt coated4385.9 g12.2 g441 mg
Pretzels, soft, gluten free, coated or flavored3264.1 g10.4 g808 mg
Pretzels, soft, gluten free2974 g5.7 g839 mg
Pretzels, hard, coated, gluten free4513.8 g15.6 g663 mg
Snacks, Pretzels, gluten- free made with cornstarch and potato flourSame values: Pretzels, hard, plain, gluten free3893.5 g6.7 g1,567 mg
Pretzels, hard, flavored, gluten free3933.5 g7.6 g1,625 mg
Pretzels, soft, gluten free, cinnamon sugar coated3393.1 g8.1 g631 mg

Every nutrient in this record (66)

The portion is 1 small (62 g); % DV is for that portion.

Energy, macronutrients and sugars (13)
NutrientPer portionPer 100 g% DV
Protein5.08 g8.20 g10%
Total lipid (fat)1.92 g3.10 g2%
Carbohydrate, by difference43.0 g69.4 g16%
Ash2.67 g4.31 g
Energy210 kcal338 kcal
Alcohol, ethyl0 g0 g
Water9.30 g15.0 g
Total Sugars0.15 g0.25 g
Fiber, total dietary1.05 g1.70 g4%
Cholesterol0 mg0 mg0%
Fatty acids, total saturated0.43 g0.69 g2%
Fatty acids, total monounsaturated0.66 g1.07 g
Fatty acids, total polyunsaturated0.59 g0.95 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca14.3 mg23.0 mg1%
Iron, Fe2.43 mg3.92 mg14%
Magnesium, Mg13.0 mg21.0 mg3%
Phosphorus, P49.0 mg79.0 mg4%
Potassium, K54.6 mg88.0 mg1%
Sodium, Na126 mg203 mg5%
Zinc, Zn0.58 mg0.94 mg5%
Copper, Cu0.078 mg0.13 mg9%
Selenium, Se10.7 µg17.2 µg19%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.33 mg0.54 mg2%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin10.5 µg17.0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.25 mg0.41 mg21%
Riboflavin0.18 mg0.29 mg14%
Niacin2.65 mg4.27 mg17%
Vitamin B-60.012 mg0.020 mg1%
Folate, total14.9 µg24.0 µg
Vitamin B-120 µg0 µg0%
Choline, total11.0 mg17.7 mg2%
Vitamin K (phylloquinone)1.67 µg2.70 µg1%
Folic acid0 µg0 µg
Folate, food14.9 µg24.0 µg
Folate, DFE14.9 µg24.0 µg4%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00.0056 g0.0090 g
SFA 16:00.28 g0.45 g
SFA 18:00.15 g0.24 g
MUFA 18:10.66 g1.07 g
PUFA 18:20.55 g0.89 g
PUFA 18:30.034 g0.055 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10 g0 g
PUFA 18:40 g0 g
MUFA 20:10 g0 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 169064: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in pretzels?

210 in 1 small (62 g) of soft; 297 to 467 per 100 g across USDA's descriptions.

How much protein is in pretzels?

5g in 1 small; 8.2 g per 100 g.

How much sodium is in pretzels?

125mg in 1 small; 203 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov