Are Pretzels Healthy?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Are pretzels healthy? A pretzel is a type of bread that is made from wheat or rye flour. It is high in carbs, low in fat and protein. It also has yeast, sugar, salt, water, and butter. A pretzel snack is historically associated with Germany and various forms of pretzels have emerged in various parts of Europe such as Italy, France, etc.

Pretzels are popular all over the world and are consumed often. Here are the nutrition facts of a soft and hard pretzel.

Are pretzels healthy?

1 Medium Soft Pretzel


Fat- 4 grams

Protein- 10 grams

Carbs- 84 grams

Sugar- less than 1 gram

Fiber- 2 grams

Sodium- 41% of the Daily Value

Folate- 7% of the Daily Value

Copper- 17% of the Daily Value

Iron- 26% of the Daily Value

Niacin- 32% of the Daily Value

Riboflavin- 26% of the Daily Value

Selenium- 37% of the Daily Value

Thiamine- 40% of the Daily Value

Zinc- 10% of the Daily Value

1.5 ounces of hard pretzel

Calories- 163

Fat- 1 gram

Protein- 4 grams

Carbs- 34 grams

Sugar- less than 1 gram

Fiber- 1 gram

Sodium- 23% of the DV

Folate- 18% of the DV

Copper- 7% of the DV

Iron- 11% of the DV

Niacin- 14% of the DV

Riboflavin-11% of the DV

Selenium- 3% of the DV

Thiamine- 15% of the DV

Zinc- 4% of the DV

Differences between soft and hard pretzel

It is important to understand the difference between a soft and hard pretzel is minimal as they are both made from wheat flour and made up of mostly carbs. The fiber in pretzels is one of the most important nutrients because it supports positive gut health. And it can help relieve bad digestive symptoms such as constipation.

A soft pretzel contains over 2 times the number of calories than a hard pretzel.

The Bottom Line is pretzels are healthier if you consume an unsalted pretzel because the sodium in it is minimal.

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