Pretzels — Calories and Macros
Hard pretzels. Lower fat than chips, similar carbs.
per 1 oz (~28g)
5% of a 2,000 cal day
Protein
3g
Carbs
23g
Fat
0.8g
Fiber
1g
Sugar
1g
Per 100 grams
Standardized to 100g so you can compare across foods.
Calories
386
Protein
10.7g
Carbs
82.1g
Fat
2.9g
Fiber
3.6g
Sugar
3.6g
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Common questions
How many calories are in pretzels?
1 oz (~28g) of pretzels has 108 calories, with 3g protein, 23g carbs, and 0.8g fat.
How much protein is in pretzels?
Pretzels has 3g of protein per 1 oz (~28g). That is about 3g per 100 calories, not a significant source of protein.
Is pretzels good for weight loss?
Any food can fit a weight-loss diet, because your total daily calories decide the result, not one food. Pretzels is calorie-dense and easy to overeat, so keep the portion measured and fit it into your target.
Is pretzels healthy?
Healthy depends on the rest of your day, not one food. In a balanced diet at your calorie target, pretzels is fine; the portion and how often you eat it matter more than the food itself.
Nutrition values approximated from USDA FoodData Central. Estimates for tracking, not medical reference. Reviewed against USDA FoodData Central.