Pretzel Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pretzel contains 338 calories, 9.2g protein, 67.5g carbs, and 3.5g fat per one piece (115g). It is a source of sodium, iron, zinc.
Nutrition Facts — one piece (115g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 338 kcal | 17% |
| Protein | 9.2g | 18% |
| Carbohydrates | 67.5g | 25% |
| Total Fat | 3.5g | 4% |
| Fiber | 2.4g | 9% |
| Sugar | 2.5g | -- |
| Saturated Fat | 0.80g | 4% |
| Sodium | 1220.0mg | 53% |
| Calcium | 24.0mg | 2% |
| Iron | 88.0mg | 489% |
| Magnesium | 0.70mg | 0% |
| Zinc | 80.0mg | 727% |
| Vitamin C | 0.45mg | 0% |
| Vitamin A | 0.30mcg | 0% |
| Vitamin B6 | 4.2mg | 247% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 100.0mcg | 25% |
| Vitamin E | 0.20mg | 1% |
Is Pretzel Good for You?
Pretzel provides 338 calories per one piece (115g) with 9.2g protein, 67.5g carbohydrates, and 3.5g fat. It is a source of sodium (53% dv), iron (489% dv), zinc (727% dv).
A baked bread product made from dough twisted into a knot shape, dipped in lye or baking soda solution before baking. Available as soft or hard varieties. High in sodium due to coarse salt topping.
Key Health Benefits of Pretzel
- Sodium (53% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (489% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (727% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (247% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (25% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 9.2g protein per serving to support satiety and muscle maintenance.
How to Track Pretzel Nutrition with Gram
Use Gram to log pretzel and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in pretzel?
Pretzel contains 338 calories per one piece (115g).
How much protein is in pretzel?
Pretzel provides 9.2g of protein per one piece (115g).
How many carbs are in pretzel?
Pretzel has 67.5g of carbohydrates per one piece (115g).
Is pretzel good for tracking nutrition?
Yes. Pretzel can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pretzel in a meal plan?
Use Pretzel as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track pretzel and thousands of other foods with the Gram app.