How many carbs are in a Pretzels?
A 1 oz (28g) serving of Pretzels contains 22.5g of total carbs (21.5g net carbs), 1.2g sugar, 108 calories, 2.6g protein, 0.8g fat and 1g fiber.
- Calories
- 108 cal
- Carbohydrates
- 22.5 g
- of which Sugars
- 1.2 g
- Fiber
- 1 g
- Net carbs
- 21.5 g
- Protein
- 2.6 g
- Fat
- 0.8 g
Pretzels nutrition at a glance
Per 1 oz (28g), Pretzels delivers about 5% of a 2,000-calorie daily reference, 8% of the 275g daily carbohydrate reference and 4% of the 28g daily fiber reference. Sugar sits at 2% of the 50g added-sugar reference and protein contributes 5% of the 50g protein reference.
- Calories
- 386
- Carbs
- 80.4 g
- Sugar
- 4.3 g
- Protein
- 9.3 g
- Fat
- 2.9 g
- Fiber
- 3.6 g
Blood-sugar impact of Pretzels
Moderate glycemic impact expected. If you're monitoring blood sugar, keep an eye on total portion size and combine with protein or fat.
With 22.5g total carbs and 1g fiber, the net-carb figure for a 1 oz (28g) serving works out to roughly 21.5g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Pretzels
- Add pretzels to a balanced plate with a lean protein and non-starchy vegetables.
- Use pretzels as part of a pre-workout snack when you need quick, usable energy.
- Pair pretzels with a source of fat or protein to slow glucose absorption.
Frequently asked questions
Is Pretzels keto-friendly?
Not usually. 21.5g net carbs per serving takes up a large share of a typical keto budget — reserve for special occasions or smaller portions.
How many carbs in Pretzels per 100 grams?
About 80.4g of carbs, 4.3g sugar and 386 calories per 100g of Pretzels.
How does Pretzels affect blood sugar?
Moderate glycemic impact expected. If you're monitoring blood sugar, keep an eye on total portion size and combine with protein or fat.
Is Pretzels good for weight loss?
A serving delivers 108 calories with 2.6g protein and 1g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 3% combined protein-plus-fiber-to-calorie ratio, Pretzels is best paired with a lean protein or vegetables so the meal keeps you full for longer.
Snap a photo with Carb Lens and get instant carbs, sugar and blood-sugar impact for anything on your plate — free.
Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 oz (28g) serving of Pretzels. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.