Pretzels, hard, salted
Low-fat, salty carbs that come in handy before long, sweaty sessions.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Pretzels, hard, salted for gym-goers
Per 100 g, pretzels, hard, salted provides 380 kcal, 10.3 g protein, 79.8 g carbohydrate (2.8 g fiber, 2.8 g sugars) and 2.9 g fat (0.6 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 oz, about 28 g) comes to roughly 106 kcal and 2.9 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Pretzels, hard, salted
Hard salted pretzels are baked wheat-dough snacks with a dark crust and a coarse salt topping. They're much lower in fat than chips, but they rank among the saltiest foods on the site, with over a gram of sodium per 100 g.
In a gym diet
That sodium can actually help when you sweat heavily, say on long sessions in the heat, because it replaces some of what you lose. A 28 g serving is roughly 106 kcal and around 22 g of carbohydrate, low in fat. Protein is modest and fiber is low, so they digest quickly before training. The rest of the time, they're an easy snack to overeat in front of a screen.
Preparation and cooking
Ready to eat. The useful habit is pouring a serving into a bowl instead of eating from the bag. Brushing off loose salt crystals trims some sodium, and mustard or hummus adds flavor (hummus also adds fat).
Buying and storage
Sodium varies between brands, and if you snack on them often, unsalted or lightly salted options are worth a look. Keep the bag sealed or move them to an airtight container, since they go soft in humid air.
Things to watch
One serving already uses up a noticeable share of the daily sodium limit many guidelines suggest, so if you've been told to cut salt, follow your clinician's advice. Pretzels contain wheat gluten and aren't suitable with celiac disease unless labeled gluten-free.
Meal ideas
- Long-ride snack: a bag of pretzels with a banana and an electrolyte drink.
- Pretzel crunch on Greek yogurt with a drizzle of honey and cinnamon.
- Snack plate: pretzels with a small pot of hummus and carrot sticks.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Iron (24%).
How it ranks among 14 Snacks & Other
| Protein per 100 kcal | 2.7 g | #8 of 14 |
| Protein per 100 g | 10.3 g | #5 of 14 |
| Fiber per 100 g | 2.8 g | #7 of 14 |
| Lowest calories per 100 g | 380 kcal | #9 of 14 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Granola (oats, nuts, honey)
489 kcal · P 13.7 · C 53.9 · F 24.3
→Rice cakes, brown rice, plain (unsalted)
387 kcal · P 8.2 · C 81.5 · F 2.8
→Popcorn, air-popped (plain)
387 kcal · P 12.9 · C 77.8 · F 4.5
→Coconut water
19 kcal · P 0.7 · C 3.7 · F 0.2
→Dark chocolate, 70-85% cacao
598 kcal · P 7.8 · C 45.9 · F 42.6
→Hummus, commercial
166 kcal · P 7.9 · C 14.3 · F 9.6
Compare Pretzels, hard, salted with Granola (oats, nuts, honey) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in pretzels, hard, salted?
Pretzels, hard, salted has about 380 kcal per 100 g, or roughly 106 kcal per 1 oz (28 g).
How much protein is in pretzels, hard, salted?
About 10.3 g of protein per 100 g and 2.9 g per 1 oz. That works out to 2.7 g per 100 kcal, so it's not primarily a protein source.
Is pretzels, hard, salted good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Are pretzels healthier than chips?
They have much less fat and fewer calories per serving than most fried chips, which helps when you're tracking. They're often saltier, though, with little fiber or protein, so neither is a nutritious staple.
Can pretzels help with sweat and sodium loss?
Their salt can help replace sodium during or after long, sweaty sessions, especially in hot conditions, which is why some endurance athletes carry them. For a short gym workout, normal meals give most people all the salt they need.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.