Calories in Pretzels
100 g of Pretzels has about 380 calories. At the reference weight of 30 g, that is about 114 calories. Enter the amount you actually eat to calculate your portion.
Calories per 100 g
380 kcal
calories per 100 g
- Protein
- 10 g
- Fat
- 3.5 g
- Carbs
- 79 g
These are reference values. Ingredients and preparation can change the result.
Macros in PretzelsCalculate calories for your portion
Enter the weight to calculate calories and macros here. No sign-up required.
In your portion
114 kcal
- Protein
- 3 g
- Fat
- 1.1 g
- Carbs
- 23.7 g
How to calculate calories in Pretzels
Multiply the calories per 100 g by your portion weight, then divide by 100. For the reference 30 g portion, the calculation is:
380 × 30 ÷ 100 ≈ 114 kcal
Reference portion: serving (30 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.
Check that the entry matches the food you have, including its preparation. If raw or cooked is not specified, check your label or a matching nutrition reference before logging it.
Calories by portion size
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 30 g | 114 kcal | 3 g | 1.1 g | 23.7 g |
| 50 g | 190 kcal | 5 g | 1.8 g | 39.5 g |
| 100 g | 380 kcal | 10 g | 3.5 g | 79 g |
| 200 g | 760 kcal | 20 g | 7 g | 158 g |
Additional nutrients · 100 g
- Fiber
- 3.6 g
- Sugars
- 3.3 g
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change pretzels calories quickly.
FAQ
How many calories are in a 30 g portion of Pretzels?
Using this reference entry, 30 g has about 114 calories. The calculator scales the per-100 g value; it does not identify your recipe or brand.
Can I use the same number for any cup, slice or piece?
No. Household measures and individual pieces can have different weights. Use the gram weight of the edible portion, or the serving weight printed on your package.
Is pretzels good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
How Pretzels compares
No other food in this table has fewer calories per 100 g than Pretzels.
| Food | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Pretzels (this page)Fewest calories | 380 kcal | 10 g | 3.5 g | 79 g |
| Cereal bar | 410 kcal | 6 g | 12 g | 70 g |
| Popcorn | 387 kcal | 12 g | 4.5 g | 78 g |
| Potato chipsMost calories | 536 kcal | 7 g | 35 g | 53 g |
| Trail mix | 462 kcal | 14 g | 29 g | 45 g |
| Rice cakes | 387 kcal | 8 g | 2.8 g | 82 g |
| Beef jerky | 410 kcal | 33 g | 26 g | 11 g |
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: October 3, 2026