Pretzel

Q: How many calories in medium of pretzel?

About 389 calories, with roughly 9.4g of protein. medium weighs about 115g. Use the slider above for any other portion.

Engineered to be eaten in one sitting. Weigh, do not guess.

338

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.1 oz

Calories

389

Protein

9.4g

Carbs

79.8g

Fat

3.6g

Protein 10% Carbs 82% Fat 8%

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Pretzel: 338 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 338 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber1.7 g6%

Sugar0.25 g—

Saturated fat0.695 g3%

Cholesterol0 mg0%

Sodium203 mg9%

Potassium88 mg2%

Calcium23 mg2%

Iron3.92 mg22%

Magnesium21 mg5%

Zinc0.94 mg9%

Vitamin C0 mg0%

Vitamin E0.54 mg4%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.02 mg1%

Vitamin B120 mcg0%

Folate24 mcg6%

Niacin4.27 mg27%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Snacks

46 more calories per 100g.

Cal384 Protein9.7 g Fat3.1 g

Rice Cake

54 more calories per 100g.

Cal392 Protein7.1 g Fat4.3 g

Rice and Wheat Cereal Bar

71 more calories per 100g · +6g fat.

Cal409 Protein9.1 g Fat9.1 g

Common questions

The stuff people actually ask.

How many calories in medium of pretzel?

About 389 calories, with roughly 9.4g of protein. medium weighs about 115g. Use the slider above for any other portion.

Is pretzel actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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