Pretzels: nutrition facts & data
|
Nutrition facts per 100g |
Pretzels |
avg Bread and rolls[1]
|
|---|---|---|
| Calories (kcal) | 307.0 | 280.2 |
| Fat (g) | 4.0 | 4.5 |
| Protein (g) | 9.0 | 8.5 |
| Carbohydrates (g) | 56.0 | 48.1 |
| Mono- & Di-Saccharides (g) | 1.0 | 48.1 |
| Polysaccharides (g) | 55.0 | 48.1 |
| Fibers (g) | 3.7 | 6.1 |
| Sodium (mg) | 1,200.0 | 513.3 |
| Water (g) | 25.0 | 30.8 |
Breakdown in percent (%) of total calories
An average portion size (50g) of Pretzels contain:
- 153.5 Calories
- 2.0g of Fat
- 4.5g of Protein
- and 28.0g of Carbs
- 600.0mg of sodium - 0.4% of the RDA for sodium.
- 15.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
- 0.4mg of Zinc - 0.0% of the RDA for Zinc.
- 0.7mg of Iron - 0.1% of the RDA for Iron.
- 72.5mg of Potassium - 0.0% of the RDA for Potassium.
- No Vitamin C
- No Vitamin B12
For every gram of carbs in Pretzels you get
- 0.16 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Bread and rolls have on average 0.18g of proteins per 1 gram of carbs.
- 0.07 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
- 0.07 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)
Nutrient distribution per gram
What vitamins are in Pretzels?
|
Vitamins per 100g |
Pretzel |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 0.0 | 0.1 |
| Vitamin E (mg) | 0.2 | 0.9 |
| Vitamin B1 / Thiamine (mg) | 0.2 | 0.2 |
| Vitamin B2 (mg) | 0.0 | 0.1 |
| Vitamin B6 (mg) | 0.1 | 0.1 |
| Vitamin B9 / Folate (μg) | 8.0 | 24.8 |
| Vitamin B12 (μg) | 0.0 | 0.0 |
| Retinol (μg) | 10.0 | 18.0 |
| beta-Carotene (μg) | 15.0 |
Are Pretzels rich in vitamins?
The following chart displays the amount of vitamins per portion Size (50g) for Pretzel of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Pretzels
|
Minerals per 100g |
Pretzel |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 30.0 | 51.2 |
| Zinc (mg) | 0.8 | 1.5 |
| Sodium (mg) | 1,200.0 | 513.3 |
| Calcium (mg) | 60.0 | 50.4 |
| Iron (mg) | 1.4 | 1.8 |
| Potassium (mg) | 145.0 | 229.1 |
| Phosphorus (mg) | 160.0 | 176.7 |
Are Pretzels high in minerals?
Again, for every mineral contained in Pretzels we looked at the portion size (50g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Pretzels
56.0% of Pretzels are carbs, per serving of 50g that makes 28.0g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Pretzel |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 1.0 | 2.7 |
| Polysaccharides (g) | 55.0 | 44.9 |
| Total carbs (g) | 56.0 | 48.1 |
How high are the Glycemic Index and the Glycemic Load for Pretzels?
The Glycemic Index of Pretzels is 80, which would be considered as high. The Glycemic Load in a normal serving is 22.4 and can be regarded as high.
Allergens in Pretzels
- are high in Gluten
- have no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Pretzels
Of the 4.0g total fat per 100g in Pretzels, 1.2g are saturated fatty acids (SFA), 0.9g are monounsaturated fatty acids (MUFA) and 1.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.