How many calories are in Pretzels Soft (Unsalted)?

Pretzels Soft (Unsalted) contains 345 calories per 100g serving (USDA data).

How much protein is in Pretzels Soft (Unsalted)?

Pretzels Soft (Unsalted) provides 8.2g of protein per 100g, which is 16% of the recommended daily value.

Is Pretzels Soft (Unsalted) high in fat?

Pretzels Soft (Unsalted) is low in fat with only 3.1g per 100g (4% DV).

What vitamins and minerals are in Pretzels Soft (Unsalted)?

Pretzels Soft (Unsalted) is a notable source of Thiamin (34% DV), Selenium (31% DV), and Niacin (27% DV) per 100g.

Pretzels Soft (Unsalted)

SR Legacy·Comprehensive Reference Data

Pretzels, soft, unsalted

Snacks

Macronutrients distribute relatively evenly across protein (8.2g), fat (3.1g), and carbohydrates (71g) per 100g. Pretzels Soft (Unsalted) packs 345 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. At 252mg of sodium per 100g, Pretzels Soft (Unsalted) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Nutritionally broad, Pretzels Soft (Unsalted) delivers meaningful amounts of 9 different vitamins and minerals above 10% of daily value.

Calories345KCAL

Protein8.2G

Fat3.1G

Carbs71G

Fiber1.7G

Calorie Distribution

345kcal

Protein10%8.2 g
Fat8%3.1 g
Carbs82%71 g

Serving Size

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water	15.0	G
Energy	345	KCAL
Protein	8.2	G
Total lipid (fat)	3.1	G
Carbohydrate, by difference	71.0	G
Fiber, total dietary	1.7	G
Total Sugars	0.25	G
Cholesterol	0	MG

Vitamin C, total ascorbic acid	0	MG
Thiamin	0.41	MG
Riboflavin	0.29	MG
Niacin	4.3	MG
Vitamin B-6	0.02	MG
Folate, total	24.0	UG
Vitamin B-12	0	UG
Vitamin A, RAE	0	UG
Vitamin E (alpha-tocopherol)	0.54	MG
Vitamin D (D2 + D3)	0	UG
Vitamin K (phylloquinone)	2.7	UG

Calcium, Ca	23.0	MG
Iron, Fe	3.9	MG
Magnesium, Mg	21.0	MG
Phosphorus, P	79.0	MG
Potassium, K	88.0	MG
Sodium, Na	252	MG
Zinc, Zn	0.94	MG
Copper, Cu	0.13	MG
Selenium, Se	17.2	UG

Energy	1443	kJ
Ash	2.7	G
Folic acid	0	UG
Folate, food	24.0	UG
Folate, DFE	24.0	UG
Choline, total	17.7	MG
Vitamin B-12, added	0	UG
Retinol	0	UG
Carotene, beta	0	UG
Carotene, alpha	0	UG
Cryptoxanthin, beta	0	UG
Vitamin A, IU	0	IU
Lycopene	0	UG
Lutein + zeaxanthin	17.0	UG
Vitamin E, added	0	MG
Vitamin D (D2 + D3), International Units	0	IU
Fatty acids, total saturated	0.69	G
SFA 4:0	0	G
SFA 6:0	0	G
SFA 8:0	0	G
SFA 10:0	0	G
SFA 12:0	0	G
SFA 14:0	0.009	G
SFA 16:0	0.45	G
SFA 18:0	0.24	G
Fatty acids, total monounsaturated	1.1	G
MUFA 16:1	0	G
MUFA 18:1	1.1	G
MUFA 20:1	0	G
MUFA 22:1	0	G
Fatty acids, total polyunsaturated	0.95	G
PUFA 18:2	0.89	G
PUFA 18:3	0.06	G
PUFA 18:4	0	G
PUFA 20:4	0	G
PUFA 20:5 n-3 (EPA)	0	G
PUFA 22:5 n-3 (DPA)	0	G
PUFA 22:6 n-3 (DHA)	0	G
Alcohol, ethyl	0	G
Caffeine	0	MG
Theobromine	0	MG

Common Serving Sizes

Serving	Cal	Protein	Fat	Carbs
small (62g)	214	5.1g	1.9g	44g
medium (115g)	397	9.4g	3.6g	81.7g
large (143g)	493	11.7g	4.4g	101.6g

Scaled from Pretzels Soft (Unsalted)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Pretzels Soft

338 kcal8.2g protein

Crackers Matzo Plain

395 kcal10g protein

Snacks Pretzels Hard Plain (Unsalted)

381 kcal9.1g protein

Wheat Flour 9% Protein Bleached

367 kcal8.89g protein

Wheat Flour 10% Protein Bleached

366 kcal9.71g protein

Cracker Meal

383 kcal9.3g protein

Nutrient Highlights

Pretzels Soft (Unsalted) is a excellent source of Iron (22% DV) — see top foods ranked by Iron
Pretzels Soft (Unsalted) is a good source of Protein (16% DV) — see top foods ranked by Protein
Pretzels Soft (Unsalted) is a good source of Sodium (11% DV) — see top foods ranked by Sodium

Dietary Considerations

Pretzels Soft (Unsalted) provides 3.9mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

Iron: top 11% (#909 of 8,262)

Explore by Nutrient

Top foods in Protein Top foods in Fiber Top foods in Iron Top foods in Calcium Top foods in Potassium Top foods in Sodium Top foods in Magnesium Top foods in Zinc

Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories345

% Daily Value*

Total Fat 3.1G4%

Cholesterol 0MG0%

Sodium 252MG11%

Total Carbohydrate 71.0G26%

Dietary Fiber 1.7G6%

Total Sugars 0.25G

Protein 8.2G16%

Vitamin D 0UG0%

Calcium 23.0MG2%

Iron 3.9MG22%

Potassium 88.0MG2%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 174790.

View on USDA FoodData Central →