Calories in Pretzels 🥨
Per 1 oz (28g)
Nutrition Facts
Serving: 1 oz (28g)
About Pretzels
Pretzels contains 109 calories per 1 oz (28g). With 2.6g protein, 23g carbs, and 1g fat, it offers a distinct nutritional profile. Pretzels is commonly enjoyed for its salty chewy flavor and is valued for low-fat snacking. Including pretzels as part of a varied, balanced diet can contribute to meeting your daily nutritional needs.
Health Benefits of Pretzels
Rich in Thiamin
Pretzels is an excellent source of thiamin, a nutrient essential for low-fat snacking. Including pretzels in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Versatile Nutritional Profile
Pretzels provides a mix of macronutrients including 2.6g protein, 23g carbs, and 1g fat, making it a convenient option that contributes to your daily nutritional needs.
Important Source of Iron
Pretzels provides meaningful amounts of iron, which plays a role in numerous bodily functions including enzyme activity, bone health, and cellular metabolism.
Dietary Versatility
Pretzels can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of pretzels and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Half serving (14g) | 54 | 11.5g | 1.3g | 0.5g |
| Small (21g) | 82 | 17.2g | 2.0g | 0.8g |
| Regular (28g) | 109 | 23.0g | 2.6g | 1.0g |
| Medium (35g) | 136 | 28.8g | 3.2g | 1.2g |
| Large (42g) | 164 | 34.5g | 3.9g | 1.5g |
| Double (56g) | 218 | 46.0g | 5.2g | 2.0g |
Is Pretzels Good for Weight Loss?
Pretzels can be a valuable part of a weight loss plan. At 109 calories per 1 oz (28g), it provides good nutritional value without excessive calories. Pairing it with fiber-rich foods can help extend the feeling of fullness. The key to including pretzels in a weight loss diet is portion awareness. Use Calory to track your servings and ensure you stay within your daily calorie target while still enjoying the foods you love.
Pretzels and Popular Diets
How pretzels fits into common eating plans:
Frequently Asked Questions
How many calories in pretzels?
Pretzels (1 oz (28g)) contains approximately 109 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is pretzels good for weight loss?
Pretzels can fit into a weight loss diet with portion awareness. At 109 calories per 1 oz (28g), it provides nutritional value without being excessively caloric. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
How does pretzels compare to similar foods?
At 109 calories per serving with 2.6g protein and 23g carbs, pretzels is lower in calories compared to similar options in its category. Comparing nutrition labels helps you choose the option that best aligns with your goals.
How can I track pretzels calories accurately?
Use a food scale for the most accurate calorie tracking. The Calory app lets you scan barcodes, search its database, or use AI food recognition to log pretzels quickly. Consistent tracking is the single most effective habit for weight management, according to multiple research studies.
Track Pretzels in Calory
Scan, search, or snap a photo. Calory makes logging pretzels instant with AI-powered food recognition.