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Salted Pretzels

Salted Pretzels

EverydayEnriched

Salted pretzels are a traditional baked snack made from enriched wheat flour that undergoes a lye bath treatment before baking, creating their characteristic dark brown crust and chewy interior. The enrichment process adds essential nutrients like B vitamins and iron back into the flour, while the signature coarse salt topping contributes significant sodium content. Typically shaped into twisted knots, these pretzels provide moderate protein from wheat gluten and are commonly enjoyed as a savory snack paired with mustard or cheese dips.

Macro Impact

A 1 oz serving contains 108 calories, 3g protein, 23g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 108 calories?
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25 min
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18 min
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14 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size1 oz (28 g)
Amount per serving
Calories108
% Daily Value*
Total Fat0.8g
1%
Saturated Fat0.1g
1%
Trans Fat0.0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium347mg
15%
Total Carbohydrate23g
8%
Dietary Fiber1.0g
3%
Total Sugars0.6g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium8mg
1%
Iron1mg
7%
Potassium62mg
1%

* 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
23 / 275 g
8%
Fiber
1 / 28 g
3%
Sugars
1 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
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
3 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
7%
Leucine
0 / 3 g
7%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
7%
Threonine
0 / 1 g
6%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
7%
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
10%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
47 / 400 mcg
12%
Vitamin A
0 / 800 mcg
0%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
8 / 1k mg
1%
Copper
0 / 1 mg
5%
Iron
1 / 13 mg
10%
Magnesium
8 / 370 mg
2%
Manganese
0 / 2 mg
14%
Phosphorous
36 / 700 mg
5%
Potassium
62 / 3k mg
2%
Selenium
1 / 55 mcg
2%
Sodium
347 / 2.3k mg
15%
Zinc
0 / 10 mg
3%
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
1 g
Caffeine
0 mg
Choline
8 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Snacks, pretzels, hard, plain, salted. USDA Standard Reference, Legacy. Food ID 167555.
  2. 2.Snacks, pretzels, hard, plain, salted. Canadian Nutrient File. Food ID 4394.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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