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How Many Calories in Pretzels, Soft?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 96 kcal | 2.3g |
| 100g | 338 kcal | 8.2g |
| 1 medium | 389 kcal | 9.4g |
A pretzels, soft contains 338 calories per 100g. A typical 1 medium (115g) provides about 389 calories. Pretzels, Soft is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Pretzels, Soft Nutrition Facts
| Nutrient | Per 100g | Per serving (115g) |
|---|---|---|
| Calories | 338 kcal | 389 kcal |
| Protein | 8.2g | 9.4g |
| Carbohydrates | 69.4g | 79.8g |
| 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 | 545.0mg | 627mg |
| 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 (25% 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
- High in sodium (24% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 17% DV
- Protein: 16% DV
- Carbohydrates: 25% DV
- Fibre: 6% DV
- Fat: 4% DV
- Saturated fat: 3% DV
- Sodium: 24% 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
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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 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 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 per 100g?
Pretzels, Soft contains 338 calories per 100g, based on USDA reference data.
Is pretzels, soft high in calories?
A 1 medium of pretzels, soft (115g) has around 389 calories — roughly 19% of a 2,000-calorie daily intake.
Is pretzels, soft good for weight loss?
Pretzels, Soft is fairly calorie-dense at 338 calories per 100g, so portion size matters when losing weight. A 1 medium provides about 389 calories.
How much protein is in pretzels, soft?
Pretzels, Soft contains 8.2g of protein per 100g.
Is pretzels, soft a good source of fibre?
Pretzels, Soft 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 compare to cereals ready-to-eat, kashi, organic promise autumn wheat?
Pretzels, Soft has 338 calories per 100g, close to cereals ready-to-eat, kashi, organic promise autumn wheat at 338 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of pretzels, soft for 20g of protein?
With 8.2g of protein per 100g, you'd need roughly 244g of pretzels, soft to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to pretzels, soft by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pretzels, Soft (this page) | 338 kcal | 8.2g | 69.4g | 3.1g |
| Cereals Ready-to-eat, Kashi, Organic Promise Autumn Wheat | 338 kcal | 12.0g | 79.0g | 1.4g |
| Biscuits, Plain or Buttermilk, Frozen, Baked | 338 kcal | 6.2g | 53.9g | 11.0g |
| Candies, Twizzlers Cherry Bites | 338 kcal | 3.0g | 79.4g | 1.7g |
| Rye Grain | 338 kcal | 10.3g | 75.9g | 1.6g |
| Triticale Flour, Whole-grain | 338 kcal | 13.2g | 73.1g | 1.8g |
| Spelt, Uncooked | 338 kcal | 14.6g | 70.2g | 2.4g |
More kit for pretzels, soft tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.