Pretzels serving size and weights
Here a serving of pretzels is counted as 1 oz (28 g), about 4 1/2 twists, with 109 calories and 2.8 g protein.
Serving sizes of pretzels
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 10 twists | 2.1 oz (60 g) | 230 calories | 6 g | 48.2 g | 1.8 g |
| 1 oz | 1 oz (28 g) | 109 calories | 2.8 g | 22.8 g | 0.83 g |
| 100 g | 3.5 oz (100 g) | 384 calories | 10 g | 80.4 g | 2.9 g |
What 3.5 oz (100 g) of pretzels looks like
3.5 oz (100 g) of pretzels is 3.5 oz, or about 17 twists. It has 384 calories, 10 g protein, 80.4 g carbs and 2.9 g fat. One twist weighs 6 g.
How much pretzels for 30 g of protein
There is 10 g of protein in 3.5 oz (100 g) of pretzels, so 30 g of protein would take 10.5 oz (299 g), with 1147 calories. It is not a practical way to reach a protein target.
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Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-15)
- Plain salted pretzels (hard): Snacks, pretzels, hard, plain, salted, FDC ID 167555 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.