Macros in Pretzels
100 g of Pretzels provides 10 g protein, 3.5 g fat and 79 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.
Protein, fat and carbs per 100 g
- Protein
- 10 g
- Fat
- 3.5 g
- Carbs
- 79 g
380 kcal per 100 g
These are reference values. Ingredients and preparation can change the result.
Calories in PretzelsCalculate macros for your serving
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In your portion
114 kcal
- Protein
- 3 g
- Fat
- 1.1 g
- Carbs
- 23.7 g
Compare Pretzels macros per 100 calories
Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.
- Protein
- 2.6 g
- Fat
- 0.9 g
- Carbs
- 20.8 g
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.
Compare macros by serving weight
| 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 do I calculate macros for a serving of Pretzels?
Multiply each per-100 g value by the serving weight and divide by 100. A 30 g portion gives about 3 g protein, 1.1 g fat and 23.7 g carbs.
Can I compare these macros with a food label?
First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.
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
Of the 6 other foods in this table, 3 have less protein per 100 g than Pretzels and 3 have more.
| Food | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Pretzels (this page) | 10 g | 380 kcal | 3.5 g | 79 g |
| Cereal barLeast protein | 6 g | 410 kcal | 12 g | 70 g |
| Popcorn | 12 g | 387 kcal | 4.5 g | 78 g |
| Potato chips | 7 g | 536 kcal | 35 g | 53 g |
| Trail mix | 14 g | 462 kcal | 29 g | 45 g |
| Rice cakes | 8 g | 387 kcal | 2.8 g | 82 g |
| Beef jerkyMost protein | 33 g | 410 kcal | 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