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How Many Calories in Pretzels, Soft, Unsalted?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 98 kcal | 2.3g |
| 100g | 345 kcal | 8.2g |
| 1 medium | 397 kcal | 9.4g |
A pretzels, soft, unsalted contains 345 calories per 100g. A typical 1 medium (115g) provides about 397 calories. Pretzels, Soft, Unsalted is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Pretzels, Soft, Unsalted Nutrition Facts
| Nutrient | Per 100g | Per serving (115g) |
|---|---|---|
| Calories | 345 kcal | 397 kcal |
| Protein | 8.2g | 9.4g |
| Carbohydrates | 71.0g | 81.6g |
| of which Sugars | 0.2g | 0.2g |
| Fat | 3.1g | 3.6g |
| of which Saturates | 0.7g | 0.8g |
| Fibre | 1.7g | 2.0g |
| Sodium | 252.0mg | 290mg |
| Potassium | 88.0mg | 101mg |
| Calcium | 23.0mg | 26mg |
| Iron | 3.9mg | 4.5mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 17.2µg | 20µg |
| Riboflavin (B2) | 0.3mg | 0.3mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of protein (16% DV)
- High in carbohydrates (26% DV) — an excellent source
- Low in saturated fat (3% DV)
- High in iron (22% DV) — an excellent source
- High in selenium (31% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- Calories: 17% DV
- Protein: 16% DV
- Carbohydrates: 26% DV
- Fibre: 6% DV
- Fat: 4% DV
- Saturated fat: 3% DV
- Sodium: 11% DV
- Potassium: 2% DV
- Calcium: 2% DV
- Iron: 22% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 31% DV
- Riboflavin (B2): 23% DV
Useful for tracking pretzels, soft, unsalted
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether pretzels, soft, unsalted is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out pretzels, soft, unsalted for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Frequently Asked Questions
How many calories in pretzels, soft, unsalted per 100g?
Pretzels, Soft, Unsalted contains 345 calories per 100g, based on USDA reference data.
Is pretzels, soft, unsalted high in calories?
A 1 medium of pretzels, soft, unsalted (115g) has around 397 calories — roughly 20% of a 2,000-calorie daily intake.
Is pretzels, soft, unsalted good for weight loss?
Pretzels, Soft, Unsalted is fairly calorie-dense at 345 calories per 100g, so portion size matters when losing weight. A 1 medium provides about 397 calories.
How much protein is in pretzels, soft, unsalted?
Pretzels, Soft, Unsalted contains 8.2g of protein per 100g.
Is pretzels, soft, unsalted a good source of fibre?
Pretzels, Soft, Unsalted is relatively low in fibre at 1.7g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does pretzels, soft, unsalted compare to cereals ready-to-eat, general mills, wheat chex?
Pretzels, Soft, Unsalted has 345 calories per 100g, close to cereals ready-to-eat, general mills, wheat chex at 345 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of pretzels, soft, unsalted for 20g of protein?
With 8.2g of protein per 100g, you'd need roughly 244g of pretzels, soft, unsalted to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to pretzels, soft, unsalted by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pretzels, Soft, Unsalted (this page) | 345 kcal | 8.2g | 71.0g | 3.1g |
| Cereals Ready-to-eat, General Mills, Wheat Chex | 345 kcal | 9.8g | 82.2g | 1.8g |
| Gelatin Desserts, Dry Mix, Reduced Calorie, with Aspartame, Added Phosphorus | 345 kcal | 55.3g | 33.3g | 0.0g |
| Gelatin Desserts, Dry Mix, Reduced Calorie, with Aspartame, No Added Sodium | 345 kcal | 55.3g | 33.3g | 0.0g |
| Barley Flour or Meal | 345 kcal | 10.5g | 74.5g | 1.6g |
| Cookies, Brownies, Commercially Prepared, Reduced Fat | 345 kcal | 2.8g | 61.6g | 9.7g |
| Gravy, Unspecified Type, Dry | 344 kcal | 13.0g | 58.0g | 8.0g |
More kit for pretzels, soft, unsalted tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.