Pretzels — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Pretzels nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 380 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 80 g | 29.09% |
| Fiber | 3 g | 10.71% |
| Sugars | 4 g | 8% |
| Glycemic Index | 83 | - |
| Protein | 9 g | 18% |
| Sodium | 1216 mg | 52.87% |
| Total Fat | 4 | 5.13% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
4 g
🍏 Low Sugar Content
Pretzels facts & tips
Health benefits
- Provides carbohydrates, which are a primary source of energy for the body and brain.
- Low in fat, making them a lighter snack option compared to other high-fat snacks.
- Versatile snack that can be paired with various healthy dips such as hummus, yogurt, or nut butters.
Health risks
- High sodium content particularly in salted pretzels, which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
- High carbohydrate content particularly in pretzels made from refined white flour, which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics.
- Low nutrient density as pretzels are typically made from refined flour and offer limited vitamins or minerals.
- Potential for overconsumption due to their palatable nature, leading to excessive calorie intake if not mindful of portion sizes.
How to choose pretzels
Pretzels should be golden-brown with a shiny surface and a crisp texture, indicating they have been baked properly. The salt should be evenly distributed over the surface, enhancing the flavor.
Avoid pretzels that are pale or have a chewy texture, as these are signs they have been underbaked. Pretzels that lack crispness or have uneven seasoning should also be avoided, as they will not provide the optimal snacking experience.
How to store pretzels
Pretzels should be stored in an airtight container at room temperature. Keeping them in a cool, dry place helps maintain their crunchiness. Properly stored, pretzels can last for several weeks.
Exposure to air can cause pretzels to become stale and lose their texture. Avoid storing them in humid environments, as they can absorb moisture and become soft. Always ensure the container is tightly sealed to keep them fresh and crisp.
✅ Extra Tip
How long do they last?
Pretzels can last for 6-9 months when stored in an airtight container in a cool, dry place. For the best quality, consume them within this time frame.
What to do with leftovers?
Leftover pretzels can be used in a variety of savory and sweet dishes. Crush them and use as a crust for chicken, fish, or pork, where their salty crunch adds texture and flavor. Pretzels are also great when mixed into baked goods like cookies, brownies, or bars, where they provide a salty contrast to the sweetness.
Use pretzels as a topping for salads, soups, or casseroles to add crunch, or mix them into a trail mix with nuts, dried fruits, and chocolate. If you have a lot of pretzels, consider making a batch of pretzel bark by coating them in chocolate and topping with sea salt or caramel. Pretzels can also be used as a base for a sweet and salty snack mix with popcorn, nuts, and candies. For a quick snack, dip pretzels in mustard, hummus, or chocolate, or enjoy them with your favorite cheese.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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