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Cheese Soft Pretzels

Cheese Soft Pretzels

EverydayEnrichedCooked

Cheese soft pretzels are baked snacks made from enriched wheat flour dough combined with cheese, typically shaped into twisted knots and coated with pretzel salt. The enriched dough contributes added B vitamins and iron, while cheese—either blended into the dough or melted on top—provides protein and fat, yielding a contrast of chewy exterior and soft interior. These pretzels contain significantly higher sodium than standard breads due to their alkaline baking process and salt coating, offering a protein-enhanced alternative to plain pretzels while retaining refined flour’s carbohydrate density.

Macro Impact

A 1 1/3 pretzel serving contains 150 calories, 4g protein, 26g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 150 calories?
Walking3.5 mph, moderate pace
35 min
YogaModerate effort, gentle pace
25 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1 1/3 pretzel (59 g)
Amount per serving
Calories150
% Daily Value*
Total Fat3g
4%
Saturated Fat1g
7%
Trans Fat0.1g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.9g
Cholesterol7mg
2%
Sodium190mg
8%
Total Carbohydrate26g
9%
Dietary Fiber1g
4%
Total Sugars3g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium2mg
0%
Iron8mg
45%
Potassium89mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
26 / 275 g
9%
Fiber
1 / 28 g
4%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
7 / 300 g
2%
Omega 3
0 / 5 g
0%
Omega 6
1 / 19 g
3%
Omega 9
1 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
11%
Leucine
0 / 3 g
7%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
6%
Phenylalanine
0 / 2 g
10%
Threonine
0 / 1 g
14%
Tryptophan
0 / 0 g
22%
Valine
0 / 2 g
10%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
15%
Riboflavin, B2
0 / 1 mg
15%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
3 / 30 mcg
10%
Cobalamin, B12
0 / 2 mcg
10%
Folate
89 / 400 mcg
22%
Vitamin A
30 / 800 mcg
4%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
2 / 1k mg
0%
Copper
0 / 1 mg
7%
Iron
8 / 13 mg
62%
Magnesium
12 / 370 mg
3%
Manganese
0 / 2 mg
12%
Phosphorous
41 / 700 mg
6%
Potassium
89 / 3k mg
3%
Selenium
9 / 55 mcg
16%
Sodium
190 / 2.3k mg
8%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
26 g
Caffeine
0 mg
Choline
12 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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