Pretzels, soft
Pretzels, soft is a snack food, containing 338 calories per 100g. It is an excellent source of Carbohydrate, providing 69.39 g (53% of the Daily Value) per 100g serving. Snack foods vary widely in their nutrient profiles. Some provide meaningful amounts of fiber, protein, or micronutrients, while others are primarily energy-dense. Our database tracks 61 nutrients for this food, plus glycemic index, environmental footprint data.
Top Nutrients
Data for 61 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 15.0 | g | — | 0% |
| Calories SR | 338 | kcal | — | — |
| Energy (kJ) SR | 1,415 | kj | — | — |
| Protein SR | 8.2 | g | — | 15% |
| Total Fat SR | 3.1 | g | — | — |
| Carbohydrate SR | 69.4 | g | — | 53% |
| Fiber SR | 1.7 | g | — | 4% |
| Total Sugars SR | 0.25 | g | — | — |
| Ash SR | 4.3 | g | — | — |
Minerals 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 23.0 | mg | — | 2% |
| Iron SR | 3.9 | mg | — | 49% |
| Magnesium SR | 21.0 | mg | — | 5% |
| Phosphorus SR | 79.0 | mg | — | 11% |
| Potassium SR | 88.0 | mg | — | 3% |
| Sodium SR | 203 | mg | — | 14% |
| Zinc SR | 0.94 | mg | — | 8% |
| Copper SR | 0.13 | mg | — | 14% |
| Selenium SR | 17.2 | µg | — | 31% |
Vitamins 23
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 0 | µg | — | — |
| Vitamin A (IU) SR | 0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 17.0 | µg | — | — |
| Vitamin C SR | 0 | mg | — | — |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 0.54 | mg | — | 4% |
| Vitamin K1 SR | 2.7 | µg | — | 2% |
| Thiamin (B1) SR | 0.41 | mg | — | 34% |
| Riboflavin (B2) SR | 0.29 | mg | — | 22% |
| Niacin (B3) SR | 4.3 | mg | — | 27% |
| Vitamin B6 SR | 0.02 | mg | — | 2% |
| Folate SR | 24.0 | µg | — | 6% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 24.0 | µg | — | — |
| Folate (DFE) SR | 24.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 17.7 | mg | — | 3% |
Fatty Acids 7
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.69 | g | — | — |
| Monounsaturated Fat SR | 1.1 | g | — | — |
| Polyunsaturated Fat SR | 0.95 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0 | g | — | — |
| Myristic Acid (14:0) SR | 0.009 | g | — | — |
| Palmitic Acid (16:0) SR | 0.45 | g | — | — |
| Stearic Acid (18:0) SR | 0.24 | g | — | — |
| Linoleic Acid (18:2) SR | 0.89 | g | — | 5% |
| Linolenic Acid (18:3) SR | 0.06 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
⚠ Antagonisms — nutrients that compete
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
Glycemic Impact
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. Glycemic Load (GL) accounts for typical serving size. Low GI < 55, Medium 56–69, High ≥ 70.
GI data matched from: “Pretzels” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021)
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Potatoes” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
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Frequently Asked Questions
How many calories are in Pretzels, soft?
Pretzels, soft contains 338 kcal per 100 grams, making it a calorie-dense food. The energy comes from 8.2g of protein (10% of calories), 3.1g of fat (8%), and 69.4g of carbohydrates (82%). Carbohydrates are the primary energy source.
What is Pretzels, soft most nutritious for?
The standout nutrient in Pretzels, soft is Carbohydrate, providing 69.4 g per 100g (53% of the Daily Value). It is also a notable source of Iron (49% DV). Our database tracks 61 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Pretzels, soft high in protein?
Pretzels, soft contains 8.2g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Pretzels, soft?
Pretzels, soft contains 1.7g of fiber per 100 grams, which is a small amount. To increase fiber intake, consider pairing with high-fiber foods such as legumes, whole grains, or vegetables.
What is the glycemic index of Pretzels, soft?
Pretzels, soft has a glycemic index of 83, which is classified as high (≥70). High-GI foods cause a rapid spike in blood sugar. Pairing with protein, fat, or fiber can help moderate the glycemic response. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.