Calories in pretzels (hard, salted)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of pretzels (hard, salted) contains 384 kcal, with 10 g of protein, 80.4 g of carbohydrate and 2.9 g of fat.
A typical serving — 1 handful, about 30 g — is roughly 115 kcal.
That is a fairly calorie-dense food, so portion size matters.
Nutrition facts
| Nutrient | Per 100 g | 1 handful (30 g) |
|---|---|---|
| Calories | 384 kcal | 115 kcal |
| Protein | 10 g | 3 g |
| Carbohydrates | 80.4 g | 24.1 g |
| Sugars | 2.2 g | 0.7 g |
| Fibre | 3.4 g | 1 g |
| Fat | 2.9 g | 0.9 g |
| Saturated fat | 0.4 g | 0.1 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 1,240 mg | 372 mg |
| Potassium | 223 mg | 67 mg |
| Calcium | 27 mg | 8 mg |
| Iron | 4.6 mg | 1.4 mg |
| Vitamin C | 2.1 mg | 0.6 mg |
| Water | 3 g | 1 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 handful | 30 g | 115 | 3 g | 24.1 g | 0.9 g |
Photograph it instead of looking it up
Wellix identifies pretzels on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 96 | 2.5 g | 20.1 g | 0.7 g |
| 50 g | 192 | 5 g | 40.2 g | 1.5 g |
| 100 g | 384 | 10 g | 80.4 g | 2.9 g |
| 150 g | 576 | 15.1 g | 120.6 g | 4.4 g |
| 200 g | 768 | 20.1 g | 160.8 g | 5.9 g |
| 250 g | 960 | 25.1 g | 201 g | 7.3 g |
| 300 g | 1,152 | 30.1 g | 241.2 g | 8.8 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For pretzels (hard, salted) the split is:
- Protein: 10 g × 4 = 40 kcal — 10% of calories
- Carbohydrates: 80.4 g × 4 = 322 kcal — 83% of calories
- Fat: 2.9 g × 9 = 26 kcal — 7% of calories
- Most of the energy in pretzels (hard, salted) comes from carbohydrate (83% of calories).
- It provides 3.4 g of fibre per 100 g, which is a good amount.
- It is high in sodium: 1,240 mg per 100 g.
- For 200 kcal you can eat about 50 g.
What actually changes the number
Hard pretzels are 384 kcal per 100 g — lower than crisps because they are baked, not fried, but a 30 g handful is still 115 kcal. They are almost pure refined starch and salt.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of pretzels as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
Related foods
More in Sweets, snacks and bakery →
Frequently asked questions
How many calories are in 100 g of pretzels?
100 g of pretzels (hard, salted) contains 384 kcal (10 g protein, 80.4 g carbohydrate, 2.9 g fat), according to USDA reference data.
How many calories are in a serving of pretzels?
A typical serving of pretzels — 1 handful, about 30 g — has roughly 115 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in pretzels?
Pretzels (hard, salted): 10 g of protein per 100 g, which is moderate. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of pretzels equals 200 kcal?
At 384 kcal per 100 g, about 50 g of pretzels equals 200 kcal.
Can I track pretzels by taking a photo?
Yes. A photo calorie app like Wellix identifies pretzels on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 167555: "Snacks, pretzels, hard, plain, salted". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies pretzels on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
