Snacks
Pretzels, soft, unsalted
100 grams of pretzels (soft, unsalted) has 345 calories, 8.2 g of protein, 3.1 g of total fat and 71 g of carbohydrate, including 1.7 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.
USDA SR LegacyFDC ID 174790
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories345
Amount% Daily Value*
- Total fat 3.1 g 4%
- Saturated fat 0.7 g 3%
- Trans fat —
- Monounsaturated fat 1.1 g
- Polyunsaturated fat 0.95 g
- Cholesterol 0 mg 0%
- Sodium 252 mg 11%
- Total carbohydrate 71 g 26%
- Dietary fiber 1.7 g 6%
- Total sugars 0.25 g
- Protein 8.2 g 16%
* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.
Key numbers per 100 g
Calories
345
Protein
8.2g
Total fat
3.1g
Carbohydrate
71g
Protein supplies about 10% of the calories in this food, using 4 calories per gram of protein. It has 252 mg of sodium per 100 g (11% of the 2,300 mg Daily Value).
This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.
Vitamins and minerals
Amounts per 100 g. Only nutrients USDA reports for this food are listed.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Vitamin A (RAE) | 0 mcg | 0% | 900 mcg |
| Vitamin C | 0 mg | 0% | 90 mg |
| Vitamin D | 0 mcg | 0% | 20 mcg |
| Vitamin E | 0.54 mg | 4% | 15 mg |
| Vitamin K | 2.7 mcg | 2% | 120 mcg |
| Thiamin (B1) | 0.41 mg | 34% | 1.2 mg |
| Riboflavin (B2) | 0.29 mg | 22% | 1.3 mg |
| Niacin (B3) | 4.3 mg | 27% | 16 mg |
| Vitamin B6 | 0.02 mg | 1% | 1.7 mg |
| Folate | 24 mcg | 6% | 400 mcg |
| Vitamin B12 | 0 mcg | 0% | 2.4 mcg |
| Choline | 17.7 mg | 3% | 550 mg |
| Calcium | 23 mg | 2% | 1,300 mg |
| Iron | 3.9 mg | 22% | 18 mg |
| Potassium | 88 mg | 2% | 4,700 mg |
| Magnesium | 21 mg | 5% | 420 mg |
| Phosphorus | 79 mg | 6% | 1,250 mg |
| Zinc | 0.94 mg | 9% | 11 mg |
| Copper | 0.13 mg | 14% | 0.9 mg |
| Selenium | 17.2 mcg | 31% | 55 mcg |
| Water | 15 g | — | — |
| Caffeine | 0 mg | — | — |
Not reported by USDA for this food: Trans fat.Percent Daily Values are reference numbers for comparing foods, not personal targets.
Advertisement
Portion sizes and weights
Household measures that USDA lists for pretzels (soft, unsalted), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| 1 large | 143 g | 493 | 11.7 g |
| 1 medium | 115 g | 397 | 9.4 g |
| 1 small | 62 g | 214 | 5.1 g |
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.
Advertisement
Similar foods in Snacks
- Pretzels, soft 338 kcal
- Breakfast bar, corn flake crust with fruit 376 kcal
- Breakfast bars, oats, sugar, raisins, coconut (include granola bar) 464 kcal
- Cheese puffs and twists, corn based, baked, low fat 432 kcal
- Formulated bar, high fiber, chewy, oats and chocolate 389 kcal
- Granola bar, soft, milk chocolate coated, peanut butter 536 kcal
- Milk and cereal bar 413 kcal
- Popcorn, microwave, low fat and sodium 429 kcal
- Popcorn, microwave, regular (butter) flavor, made with palm oil 535 kcal
- Popcorn, sugar syrup/caramel, fat-free 381 kcal
On Amazon
Popular kitchen picks
As an Amazon Associate I earn from qualifying purchases.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 174790 (fdc.nal.usda.gov), published Apr 1, 2019.
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
- USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.