Pretzels, soft
Nutrition facts per 100 g and per 1 large · Snacks
100 g of Pretzels, soft provides 338 kcal, 8.2 g protein, 3.1 g fat and 69.4 g carbohydrate (1.7 g fiber). Per 100 g it is high in Thiamin (B1) (34% DV), Selenium (31% DV), Niacin (B3) (27% DV), Riboflavin (B2) (22% DV), Iron (22% DV).
Protein 10%Fat 8%Carbohydrate 82%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Thiamin (B1): 0.41 mg per 100 g — 34% of the Daily Value. Other top sources →
- Selenium: 17.2 µg per 100 g — 31% of the Daily Value. Other top sources →
- Niacin (B3): 4.27 mg per 100 g — 27% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.29 mg per 100 g — 22% of the Daily Value. Other top sources →
- Iron: 3.92 mg per 100 g — 22% of the Daily Value. Other top sources →
- Protein: 8.2 g per 100 g — 16% of the Daily Value. Other top sources →
- Copper: 0.13 mg per 100 g — 14% of the Daily Value. Other top sources →
Energy and macronutrients
| Nutrient | per 100 g | per 1 large (143 g) | % DV per 1 large |
|---|---|---|---|
| Energy | 338 kcal | 483 kcal | |
| Protein | 8.2 g | 11.7 g | 23% |
| Total fat | 3.1 g | 4.43 g | 6% |
| Saturated fat | 0.69 g | 0.99 g | 5% |
| Monounsaturated fat | 1.07 g | 1.53 g | |
| Polyunsaturated fat | 0.95 g | 1.36 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 69.4 g | 99.2 g | 36% |
| Dietary fiber | 1.7 g | 2.43 g | 9% |
| Sugars (total) | 0.25 g | 0.36 g | |
| Water | 15 g | 21.4 g |
Vitamins
| Nutrient | per 100 g | per 1 large (143 g) | % DV per 1 large |
|---|---|---|---|
| Vitamin A (RAE) | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.54 mg | 0.77 mg | 5% |
| Vitamin K | 2.7 µg | 3.86 µg | 3% |
| Thiamin (B1) | 0.41 mg | 0.59 mg | 49% |
| Riboflavin (B2) | 0.29 mg | 0.41 mg | 32% |
| Niacin (B3) | 4.27 mg | 6.11 mg | 38% |
| Vitamin B6 | 0.02 mg | 0.03 mg | 2% |
| Folate | 24 µg | 34.3 µg | 9% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 17.7 mg | 25.3 mg | 5% |
Minerals
| Nutrient | per 100 g | per 1 large (143 g) | % DV per 1 large |
|---|---|---|---|
| Calcium | 23 mg | 32.9 mg | 3% |
| Iron | 3.92 mg | 5.61 mg | 31% |
| Magnesium | 21 mg | 30 mg | 7% |
| Phosphorus | 79 mg | 113 mg | 9% |
| Potassium | 88 mg | 125.8 mg | 3% |
| Sodium | 203 mg | 290.3 mg | 13% |
| Zinc | 0.94 mg | 1.34 mg | 12% |
| Copper | 0.13 mg | 0.18 mg | 20% |
| Selenium | 17.2 µg | 24.6 µg | 45% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 169064. Described in USDA as Pretzels, soft; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 large" = 143 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd