Pretzels calories
At 384 kcal per 100 g, pretzels gets 83% of its energy from carbs, 10% from protein and 7% from fat. One 28 g serving is about 108 kcal.
A serving covers about 5% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 97 to 118 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (28 g) |
|---|---|---|
| kcal | 384 | 108 |
| Protein, g | 10.0 | 2.8 |
| Fat, g | 2.9 | 0.8 |
| Carbs, g | 80.4 | 22.5 |
| Fiber, g | 3.4 | 1.0 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 14 g | 54 kcal | 48-59 | 1,700 |
| 1 · 28 g | 108 kcal | 97-118 | 3,300 |
| 1½ · 42 g | 161 kcal | 145-177 | 5,000 |
| 2 · 56 g | 215 kcal | 194-237 | 6,700 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 3,300 steps, or 26 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Pretzels | 384 | 108 kcal / 28 g | 10.0 g |
| Beef jerky | 410 | 115 kcal / 28 g | 33.2 g |
| Protein bar | 414 | 219 kcal / 53 g | 27.7 g |
| Tortilla chips | 472 | 132 kcal / 28 g | 7.1 g |
| Popcorn | 528 | 148 kcal / 28 g | 8.2 g |
| Potato chips | 532 | 149 kcal / 28 g | 6.4 g |
Lightest in this group per 100 g: Pretzels.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 167555 (Snacks, pretzels, hard, plain, salted).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in pretzel?
Pretzels has about 384 kcal per 100 g. A typical 28 g serving is about 108 kcal, and realistically anywhere from 97 to 118 kcal depending on the recipe and portion.
How much protein is in pretzels?
10.0 g of protein per 100 g, or about 2.8 g in a 28 g serving.
Your plate isn't a lab sample
Snap your own pretzels and Kalorea estimates what's actually on your plate, with a range and macros.