Calories and nutrition facts
Pretzel
Also known as: soft pretzel, German pretzel
100 g of pretzel has 282 calories, 9.1 g protein, 50 g carbs and 4.1 g fat. 1 piece (100 g) has 282 calories.
- Carbs 74 %
- Protein 13 %
- Fat 13 %
282
50 g
9.1 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 piece (100 g) |
|---|---|---|
| Energy | 282 kcal 1,180 kJ | 282 kcal 1,180 kJ |
| Fat | 4.1 g | 4.1 g |
| of which saturated | 0.97 g | 0.97 g |
| Carbohydrates | 50 g | 50 g |
| of which sugars | 1.4 g | 1.4 g |
| Fibre | 3.8 g | 3.8 g |
| Protein | 9.1 g | 9.1 g |
| Salt | 2.8 g | 2.8 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.16 mg | 15 % |
| Vitamin B2 (riboflavin) | 0.04 mg | 2.9 % |
| Niacin (B3) | 2.7 mg | 17 % |
| Vitamin B6 | 0.06 mg | 4.3 % |
| Folate | 16 µg | 8 % |
| Vitamin C | 0.01 mg | 0 % |
| Vitamin E | 0.38 mg | 3.2 % |
| Vitamin K | 0.3 µg | 0.4 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 60 mg | 7.4 % |
| Iron | 1.4 mg | 9.9 % |
| Magnesium | 26 mg | 7 % |
| Zinc | 0.8 mg | 8 % |
| Potassium | 148 mg | 7.4 % |
| Phosphorus | 156 mg | 22 % |
| Iodine | 2 µg | 1.3 % |
Per 100 g, at least 15% of the reference intake of: Niacin (B3), Phosphorus.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Bread & rolls, per 100 g.
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Questions
How many calories are in 1 piece (100 g) of pretzel?
1 piece (100 g) of pretzel has 282 calories, with 9.1 g protein, 50 g carbs and 4.1 g fat.
How much protein is in pretzel?
Pretzel has 9.1 g protein per 100 g. That is 13% of its calories.
How many carbs are in pretzel?
Pretzel has 50 g carbs per 100 g, including 1.4 g sugars and 3.8 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code B723000. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.