A typical serving of pretzels (1 oz, 28 g) has about 109 calories. Per 100 g: 384 kcal, 10 g protein, 80.4 g carbs, 2.9 g fat. The same 100 g carries 3.4 g of fiber and 2.2 g of sugar. Most of the energy comes from carbohydrate.
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 109 kcal |
| 10 twists | 60 g | 230 kcal |
| 100 g | 100 g | 384 kcal |
Baked, not fried, yet nearly as dense as chips because they are pure dry starch. On the energy-density scale, 384 kcal per 100 g puts pretzels at the high end. Fiber is the standout at 3.4 g per 100 g, which slows a portion down more than the calorie count suggests.
A typical serving (1 oz, 28 g) has about 109 calories, and 100 g has 384 kcal. Calories scale with weight, so double the portion means double the number.
There are 10 g of protein in 100 g of pretzels, which works out to about 2.8 g per serving (1 oz). Treat it as an energy source rather than a protein source.
There are 80.4 g of carbohydrate per 100 g of pretzels, or about 23 g in 1 oz (28 g).
Every value on this page comes from USDA FoodData Central, entry 167555 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 167555 (SR Legacy). Serving calories are computed from the per-100-g values.
