Soft pretzels (unsalted) nutrition facts
Per 1 small soft pretzels · 62 g
of a 2,000 cal day
- Protein5.1g10% of calories
- Carbs44g82% of calories
- Fat1.9g8% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of Soft pretzels (unsalted) (1 small soft pretzels, 62 g) has 214 calories, with 5.1 g of protein, 44 g of carbohydrates and 1.9 g of fat. Most of its energy comes from carbs (82% of calories). It is high in thiamine (21% DV) and iron (30% DV).
High in
20%+ of the daily value
- Thiamine21%
- Iron30%
Good source of
10–19% of the daily value
- Riboflavin (B2)14%
- Niacin17%
- Selenium19%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 small soft pretzels (62 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 2 μg | 1% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0 mg | 1% |
| Folate (B9) | 15 μg | 4% |
| Vitamin B12 | 0 μg | 0% |
| Choline | 11 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 14 mg | 1% |
| Iron | 2 mg | 30% |
| Potassium | 55 mg | 1% |
| Magnesium | 13 mg | 3% |
| Phosphorus | 49 mg | 7% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 9% |
| Selenium | 11 μg | 19% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
210 calSoft pretzels1 small soft pretzels−4 cal
170 calKing's Hawaiian Bites, Soft Pretzel, Original Hawaiian Sweet, Bites6 pieces−44 cal
100 calUtz Pretzels, Sourdough, Original, Specials5 pretzels−114 cal
130 calDot's Pretzels Homestyle Pretzels1 oz.−84 cal
170 calSuperPretzel Pretzel Sticks, Bavarian, Soft1 pretzel stick−44 cal
100 calUtz Pretzels, Original, Sourdough, Specials1 oz−114 cal
Burning 214 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Soft pretzels (unsalted)?
One serving of Soft pretzels (unsalted) (1 small soft pretzels) has 214 calories, which works out to 345 calories per 100 g. That is about 11% of a 2,000-calorie day.
Are Soft pretzels (unsalted) high in protein?
Not especially. It has 5.1 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Soft pretzels (unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 43 g of net carbs and 82% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Soft pretzels (unsalted)?
156 mg per serving.
How much sugar is in Soft pretzels (unsalted)?
0.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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