Pretzel
Pretzels provide a quick source of energy thanks to their high carbohydrate content. They offer a moderate amount of protein which supports muscle maintenance. With notable iron content, they contribute to healthy blood function. Their low fat level makes them a lighter option among savory snacks.
Macro Impact
A Serving (120 g) of Pretzel contains 408 calories, 10 g of protein, 84 g of carbohydrates, and 4 g of fat.
Calorie Burn
How long would it take to burn off 408 calories?
- Walking3.5 mph, moderate pace72 min
- YogaModerate effort, gentle pace104 min
- SwimmingFreestyle, moderate effort54 min
- Biking12–14 mph, moderate effort39 min
- StairsStair climbing, moderate pace52 min
- Running5 mph (12 min/mile)37 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (120 g)
Carbohydrates
- Carbohydrates84 / 313 g(27%)
- Dietary Fiber2 / 38 g(5%)
- Soluble Fiber1 g
- Insoluble Fiber1 g
- Total Sugars2 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat4 / 83 g(5%)
- Saturated Fat2.5 / 25 g(10%)
- Trans Fat0 g
- Monounsaturated Fat0.8 g
- Polyunsaturated Fat0.7 g
- Cholesterol5 / 300 mg(2%)
- Omega-30.02 g
- Omega-60.68 g
- Omega-90.8 g
- Oleic Acid0.8 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0.1 g
- Stearic Acid0.6 g
- Caprylic Acid0 g
- Linoleic Acid0.68 g
- Myristic Acid0.5 g
- Palmitic Acid1.3 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.02 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.01 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.01 g
Protein
- Protein10 / 56 g(18%)
Amino Acids
- Lysine0.71 g
- Serine0.55 g
- Valine0.47 g
- Alanine0.63 g
- Cystine0.08 g
- Cysteine0.16 g
- Proline0.55 g
- Taurine0 mg
- Arginine0.63 g
- Histidine0.24 g
- Threonine0.39 g
- Isoleucine0.47 g
- Methionine0.24 g
- Tryptophan0.16 g
- Glutamic Acid1.6 g
- Aspartic Acid0.94 g
- Phenylalanine0.47 g
- Glycine0.63 g
- Leucine0.79 g
- Tyrosine0.31 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.2 / 15 mg(1%)
- Vitamin K1 / 120 ug(1%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.5 / 1.2 mg(42%)
- Riboflavin (B2)0.15 / 1.3 mg(12%)
- Niacin (B3)3 / 16 mg(19%)
- Folate50 / 400 ug(13%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin3 / 30 ug(10%)
- Choline15 / 550 mg(3%)
Minerals
- Calcium20 / 1,000 mg(2%)
- Iron4.7 / 8 mg(59%)
- Magnesium20 / 420 mg(5%)
- Phosphorus100 / 700 mg(14%)
- Potassium150 / 3,400 mg(4%)
- Sodium940 / 2,300 mg(41%)
- Zinc0.8 / 11 mg(7%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium20 / 55 ug(36%)
- Iodine3 / 150 ug(2%)
- Chromium1 / 35 ug(3%)
- Molybdenum5 / 45 ug(11%)
- Chloride1,450 / 2,300 mg(63%)
Other
- Water22 / 3,700 g(1%)
- Caffeine0 mg
- Alcohol0 g
Sources
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