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Soft Pretzels

Soft Pretzels

EverydayCooked

Soft pretzels are chewy, twisted bread products characterized by their distinctive knot-like shape and glossy brown exterior. These baked goods achieve their signature texture and deep mahogany color through a unique preparation process that includes dipping in an alkaline solution before baking. Traditional soft pretzels are topped with coarse salt and offer a dense, bread-like interior that's higher in carbohydrates and sodium than regular bread due to their preparation method.

Macro Impact

A 3 oz serving contains 287 calories, 7g protein, 59g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 287 calories?
Walking3.5 mph, moderate pace
1 hour 7 min
YogaModerate effort, gentle pace
49 min
SwimmingModerate effort, freestyle
37 min
Biking12-14 mph, moderate effort
30 min
StairsStair climbing, moderate pace
33 min
Running5 mph (12 min/mile)
24 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories287
% Daily Value*
Total Fat3g
3%
Saturated Fat0.6g
3%
Trans Fat0g
Polyunsaturated Fat0.8g
Monounsaturated Fat0.9g
Cholesterol0mg
0%
Sodium173mg
8%
Total Carbohydrate59g
21%
Dietary Fiber1g
5%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron3mg
19%
Potassium75mg
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
59 / 275 g
21%
Fiber
1 / 28 g
5%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
3%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
1 / 19 g
4%
Omega 9
1 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
30%
Riboflavin, B2
0 / 1 mg
21%
Niacin, B3
4 / 15 mg
24%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
1%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
20 / 400 mcg
5%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
3%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
12%
Iron
3 / 13 mg
26%
Magnesium
18 / 370 mg
5%
Manganese
0 / 2 mg
0%
Phosphorous
67 / 700 mg
10%
Potassium
75 / 3k mg
2%
Selenium
15 / 55 mcg
27%
Sodium
173 / 2.3k mg
8%
Zinc
1 / 10 mg
8%
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
13 g
Caffeine
0 mg
Choline
15 mg
Taurine
0 mg

References

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

  1. 1.Pretzels, soft. USDA Standard Reference, Legacy. Food ID 169064.
  2. 2.Pretzels, soft, unsalted. USDA Standard Reference, Legacy. Food ID 174790.

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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