How many calories in
pretzels?
Hard pretzels run 380 calories per 100g — almost entirely carbs. The standard 1 oz snack pack is right around 100 calories. Soft pretzels are larger and denser; a single mall-style soft pretzel can hit 350-450 calories before any toppings.
Common serving sizes.
Calories scale with portion. Here's how a typical pretzels serving translates in your tracker:
What 380 calories means.
Carb-forward — most of its 380 kcal come from carbohydrate, so it's best placed around training when your body uses carbs most readily.
Pretzels vs. similar foods.
How pretzels stacks up on calories and protein against foods people commonly compare it to:
Skip the lookup. Snap the plate.
Point your iPhone camera at pretzels and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in pretzels?
Pretzels has approximately 380 calories per 100g. A typical serving — 1 oz (28g) — comes in at 108 calories.
How much protein is in pretzels?
10g of protein per 100g. That puts pretzels at roughly 2.6g of protein per 100 calories — a useful lens when comparing to other snacks sources.
How do I log pretzels accurately?
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in a few seconds. Adjust the value if it looks off.
Is pretzels good for weight loss?
It depends on your overall calorie target. Pretzels sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.