Pretzels, soft has a average-calorie, high-carb, average-fat and average-protein content. It is a good source of Iron, Thiamin and Niacin.
The food contains 69.39g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 8.17 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. The omega-3 content is low.
It gives a good yield of Iron at 3.91 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a very high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Snack.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 31, for Pretzels, soft, and we advise that this food in moderation.
Calories from Protein | 10% | |
Calories from Fat | 8% | |
Calories from Carbs | 82% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0 IU | |||
Retinol | 0 mcg | |||
Alpha Carotene | 0 mcg | |||
Beta Carotene | 0 mcg | |||
Beta Cryptoxanthin | 0 mcg | |||
Lycopene | 0 mcg | |||
Vitamin C | 0 mg | |||
Vitamin K | 2.7 mcg | 3.4% | Mid 40% | Average |
Thiamin | 0.43 mg | 29% | Top 10% | Very High |
Riboflavin | 0.26 mg | 15.3% | Top 30% | High |
Niacin | 4.3 mg | 21.3% | Top 30% | High |
Vitamin B6 | 0 mg | |||
Folate | 24 mcg | 6% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 23 mg | 2.3% | Mid 40% | Average |
Iron | 3.9 mg | 21.7% | Top 10% | Very High |
Magnesium | 0 mg | |||
Phosphorus | 79 mg | 7.9% | Mid 40% | Average |
Potassium | 88 mg | 2.5% | Bottom 30% | Low |
Sodium | 1404 mg | 58.5% | Top 10% | Very High |
Zinc | 0.96 mg | 6.4% | Mid 40% | Average |
Copper | 0.09 mg | 4.3% | Mid 40% | Average |
Selenium | 17.2 mcg | 24.6% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 69.4 g | 23.1% | Top 10% | Very High |
Dietary Fiber | 1.7 g | 7% | Top 30% | High |
Sugars | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8.2 g | 16.3% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3.1 g | 4.8% | Mid 40% | Average |
Saturated Fat | 0.7 g | 3.5% | Mid 40% | Average |
Monounsaturated Fat | 1 g | |||
Polyunsaturated Fat | 1 g | |||
Total Omega 3 Fatty Acids | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 15 g | |||
Ash | 4.3 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 389 Calories from Fat 32
% Daily Value *
Total Fat 3.6 g 5.5%
Saturated Fat 0.8 g 4%
Trans Fat
Cholesterol 3.5 mg 1.2%
Sodium 1614.6 mg 67.3%
Total Carbohydrates 79.8 g 26.6%
Dietary Fiber 2 g8%
Sugars 0.3 g
Protein 9.4 g 18.8%
Vitamin A Vitamin C
Calcium 2.7% Iron 25%
*Based on a 2000 Calorie diet
Per 100g | Calories 392
Protein 31 g | Carbs 64 g | Fat 5 g
Per 100g | Calories 180
Protein 0 g | Carbs 46 g | Fat 0 g
Per 100g | Calories 49
Protein 0 g | Carbs 13.2 g | Fat 0 g
Per 100g | Calories 847
Protein 0 g | Carbs 0 g | Fat 91.7 g
Per 100g | Calories 250
Protein 8.6 g | Carbs 44 g | Fat 2.6 g
Per 100g | Calories 374
Protein 18 g | Carbs 67 g | Fat 4 g
Per 100g | Calories 473
Protein 8.6 g | Carbs 64.9 g | Fat 20.6 g
Per 100g | Calories 228
Protein 10.3 g | Carbs 17.9 g | Fat 13 g