Are Pretzels Actually Good For You? A Dietitian Breaks It Down

Pretzels are often marketed as a healthier snack than richer fried alternatives like chips. Yet their true health depends on several factors, including nutrients, portion sizes and overall dietary balance. Here are some pros and cons to consider when thinking about where pretzels fit into your overall snack choices.

There are several reasons to choose pretzels as a quick snack. They’re convenient and versatile and offer a low-fat option compared to many other salty snacks.

Providing fast, readily available energy

Pretzels are primarily made from refined flour, which means they provide simple carbohydrates that your body can quickly break down for energy. This can be helpful when you need a quick boost between meals or before an activity.

Easy to pair with other nutritious foods

On their own, pretzels are low in protein and fat, but they make a great base for a more balanced snack. Pairing them with foods like hummus, peanut butter, Greek yogurt dip, or cheese can help add protein, fiber, and healthy fats to keep you fuller for longer.

Practical and portable

Pretzels are shelf stable, making them an easy snack to take with you when traveling. Their convenience can promote a consistent, balanced diet, especially when healthier snacks aren’t readily available.

Low in fat compared to many salty snacks

Unlike potato chips or cheesy snacks, pretzels are usually baked rather than fried, making them less fatty. For people watching their fat intake, especially saturated fat, pretzels can be a lighter alternative.

Available in whole grain varieties

While classic pretzels are made from refined grains, many brands now offer whole grain or seeded versions. Choosing these options can provide more fiber and nutrients, making pretzels a healthier choice overall.

Although pretzels can be a healthy snack as part of a balanced diet, they may not be suitable for everyone. It is important to consider portion sizes and your personal dietary needs.

May be high in sodium

Most pretzels are generously salted, which can make them surprisingly high in sodium. Excessive sodium consumption can increase blood pressure, which puts extra strain on the heart and blood vessels and can increase the risk of heart disease.

If pretzels are a go-to snack for you, try choosing a variety with less or no added salt. You can also pair pretzels with low-sodium foods throughout the day to reduce your overall intake.

Low in fiber and protein

Pretzels are generally low in fiber and protein, which are nutrients that help slow digestion and keep you feeling full. Without them, pretzels tend to be less satisfying and you might feel hungry again shortly after snacking.

Not very nutrient dense

Pretzels don’t offer many vitamins, minerals, or antioxidants compared to whole foods like fruit or yogurt. They can still fit into a balanced diet, but they tend to work better as part of a snack rather than the main focus.

Easy to overeat

The pretzels are light and crunchy, making it easy to eat several handfuls without thinking about it. The recommended serving size is often much smaller than what most people end up eating, which can quickly increase calorie and sodium intake.

Some varieties contain added sugars or fats

Flavored or coated pretzels, such as cinnamon-sugar, honey mustard, or chocolate-covered, may contain added sugars, refined oils, or saturated fats. These additions can make some pretzel products more dessert-like than just a snack.

Below is the approximate nutrition information for 1 ounce (about 15 to 20 pieces) of hard, salty pretzels: