Pretzels (soft, unsalted) nutrition facts

100 grams of pretzels, soft, unsalted contain 345 calories, 8.2 g of protein, 71 g of carbohydrates and 3.1 g of fat. It is an excellent source of thiamin (B1) (34% DV), selenium (31% DV), niacin (B3) (27% DV) and riboflavin (B2) (22% DV). Most of its calories (82%) come from carbs.

Nutrition Facts
Calories345
% Daily Value*
Total fat 3.1 g4%
Saturated fat 0.7 g3%
Cholesterol 0 mg0%
Sodium 252 mg11%
Total carbohydrate 71 g26%
Dietary fiber 1.7 g6%
Total sugars 0.25 g
Protein 8.2 g16%
Vitamin D 0 µg0%
Calcium 23 mg2%
Iron 3.92 mg22%
Potassium 88 mg2%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 10%Carbs 82%Fat 8%
345calories
8.2 gprotein
71 gcarbs
3.1 gfat

Values shown for 100 g.

Rich in

  • Thiamin (B1)34%
  • Selenium31%
  • Niacin (B3)27%
  • Riboflavin (B2)22%
  • Iron22%
  • Protein16%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin E0.54 mg4%
Vitamin K2.7 µg2%
Thiamin (B1)0.41 mg34%
Riboflavin (B2)0.29 mg22%
Niacin (B3)4.27 mg27%
Vitamin B60.02 mg1%
Folate24 µg6%
Vitamin B120 µg0%
Choline17.7 mg3%

Minerals

NutrientAmount% DV
Calcium23 mg2%
Iron3.92 mg22%
Potassium88 mg2%
Magnesium21 mg5%
Phosphorus79 mg6%
Zinc0.94 mg9%
Copper0.13 mg14%
Selenium17.2 µg31%

Fats

NutrientAmount% DV
Saturated fat0.7 g3%
Monounsaturated fat1.07 g-
Polyunsaturated fat0.95 g-

Other

NutrientAmount% DV
Water15 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other snacks

Per 100 gPretzels (soft, unsalted)Category averageDifference
Calories345444-22%
Protein8.2 g9.75 g-16%
Total carbohydrate71 g64.5 g+10%
Total fat3.1 g17.1 g-82%
Dietary fiber1.7 g5.2 g-67%
Total sugars0.25 g16.4 g-98%
Sodium252 mg424 mg-41%

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Source: USDA FoodData Central, SR Legacy, FDC ID 174790. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.