In This ArticleView AllIn This ArticleWhat Are Pretzels?Pretzels Nutrition FactsAre Pretzels Healthy?ProsWhat to Consider When Eating PretzelsFAQs
In This ArticleView All
View All
In This Article
What Are Pretzels?
Pretzels Nutrition Facts
Are Pretzels Healthy?
Pros
What to Consider When Eating Pretzels
FAQs
What Are Refined Carbs and Are They Bad for You? Here’s What a Dietitian Has to Say
Pretzels are a type of baked pastry with a shiny, brown appearance. Traditionally, they are shaped into a knot—a process that requires skill! However, there are all different shaped pretzels now, from sticks to twists to traditional knots. They’re typically salted, but now they come in unsalted varieties and a bunch of other flavors.
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Types and Varieties
There are so many types of pretzels—they can be soft, hard, filled, coated and flavored. The plethora of options includes hard pretzels, pretzel chips, soft pretzel bites, flavored pretzels, peanut butter-filled pretzels, chocolate-covered pretzels, yogurt-covered pretzels, soft pretzels and pretzel buns. They can be found at grocery stores, movie theaters, sporting games, shopping malls and more!
For comparison’s sake, we’re sharing the nutrition facts of three pretzel varieties: a soft pretzel, chocolate-covered hard pretzels and salted hard pretzels.
As you can see, each type of pretzel has a different nutrition profile. Salted pretzels (soft or hard) are generallyhigher in sodiumbut lower in sugar and fat. On the other hand, chocolate-covered pretzels are higher in sugar and fat but lower in sodium. All options have a similar fiber content (keep in mind the soft pretzel serving is much bigger).
The pros and cons of pretzels vary a bit based on your health conditions and overall dietary needs.
Cons
Serving Size
According to theFood and Drug Administration, the serving size listed on a food label is meant to be the amount most people consume at once, but your normal serving size may be different from someone else’s, and that’s OK. Ourenergy needsare not all the same.
Since pretzels—particularly the regular salted kind—are mainly a source of carbs, you may want to add a source of protein and fat to bulk up your snack and make it more satisfying.
Carbs, particularlyrefined carbstypically found in foods like pretzels, are digested more quickly than fat and protein, so you may not keep your hunger at bay very long if you just have the pretzels. You may also find yourself eating a lot of servings without feeling satisfied.
Flavors and Fillings
Flavors and fillings will probably make the biggest difference in the nutrition profile of a pretzel. Many savory flavors—like honey mustard and onion—have a similar sodium content to regular salted pretzels; however, it’s best to check the Nutrition Facts label if you’re concerned about your sodium intake. Unsalted pretzels are a good option if you’re concerned about your sodium intake. Sweet flavors like cinnamon-sugar will probably have a higher added sugar content.
When it comes to fillings, meat or cheese are common, which will add protein and fat. This can help with satiety but might also add sodium and saturated fat.
The Bottom Line
Frequently Asked QuestionsPretzels can certainly be a healthy snack, particularly when paired with sources of lean protein and unsaturated fat. On their own, they mainly contain carbs, so they could use pairings that round them out nutritionally. That being said, they are high in sodium, so if you have high blood pressure the unsalted variety may be your best bet.Since there are so many varieties of pretzels and chips out there, it is hard to compare them directly. Both chips and pretzels tend to be high in sodium, but the exact content depends on the specific product. Since pretzels are baked, they tend to be low in saturated fat, whereas traditional chips are high in saturated fat since they’re fried.Pretzels are convenient, budget-friendly and easy for most people to tolerate. Plus, they can be easily paired with protein and fat for a well-rounded snack.
Frequently Asked Questions
Pretzels can certainly be a healthy snack, particularly when paired with sources of lean protein and unsaturated fat. On their own, they mainly contain carbs, so they could use pairings that round them out nutritionally. That being said, they are high in sodium, so if you have high blood pressure the unsalted variety may be your best bet.
Since there are so many varieties of pretzels and chips out there, it is hard to compare them directly. Both chips and pretzels tend to be high in sodium, but the exact content depends on the specific product. Since pretzels are baked, they tend to be low in saturated fat, whereas traditional chips are high in saturated fat since they’re fried.
Pretzels are convenient, budget-friendly and easy for most people to tolerate. Plus, they can be easily paired with protein and fat for a well-rounded snack.
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The 8 Best Healthy Packaged Snacks You Should Buy at Trader Joe’s
What Happens to Your Body When You Eat Granola Every Day
Is Wine Healthy? Here’s What Dietitians Have to Say
What Happens to Your Body When You Eat Bagels Every Day
Are Veggie Straws and Chips Healthier Than Potato Chips?
10 Popular Foods to Reduce Your Intake of, According to Registered Dietitians
Is Miso Healthy? Here’s What a Dietitian Has to Say
Is Greek Yogurt Good for You? Here’s What a Dietitian Has to Say
Are Chickpeas Healthy? Here’s What a Dietitian SaysWhat Happens to Your Body When You Eat Palm OilThe 7 Best Healthy Chips You Should Buy, According to a DietitianIs Pork Bad for You? Here’s What a Dietitian Has to SayWhat Happens to Your Body When You Eat Blueberries Every DayWhat Happens to Your Body When You Eat Cheese Every DayWhat Happens to Your Body When You Eat Almond Butter Daily … or Every Other DayIs Tilapia Healthy? Here’s What a Dietitian Has to Say
Are Chickpeas Healthy? Here’s What a Dietitian Says
What Happens to Your Body When You Eat Palm Oil
The 7 Best Healthy Chips You Should Buy, According to a Dietitian
Is Pork Bad for You? Here’s What a Dietitian Has to Say
What Happens to Your Body When You Eat Blueberries Every Day
What Happens to Your Body When You Eat Cheese Every Day
What Happens to Your Body When You Eat Almond Butter Daily … or Every Other Day
Is Tilapia Healthy? Here’s What a Dietitian Has to Say
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