Calories in Soft Pretzel
Soft Pretzel has about 414 calories per 1 large soft pretzel (120 g), or 345 kcal per 100 g. That serving gives you 9.6 g protein, 83.3 g carbs and 4.8 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Pretzels, soft, NFS). Source: USDA FDC #2708267
| Nutrient | Per 100 g | 1 large soft pretzel (120 g) | 1 small pretzel (60 g) |
|---|---|---|---|
| Calories | 345 kcal | 414 kcal | 207 kcal |
| Protein | 8 g | 9.6 g | 4.8 g |
| Carbohydrates | 69.4 g | 83.3 g | 41.6 g |
| Fat | 4 g | 4.8 g | 2.4 g |
| Fiber | 1.7 g | 2 g | 1 g |
| Sugar | 0.2 g | 0.2 g | 0.1 g |
| Sodium | 775 mg | 930 mg | 465 mg |
About Soft Pretzel
A Bavarian-style pretzel of lye-dipped bread dough, baked and sprinkled with coarse salt. A large one is about 414 kcal and very little fat — but quite a lot of salt.
Tip: Cheese dip or butter adds 100+ kcal. Brush off some of the salt crystals if you're watching sodium.
Burn off 414 kcal
Rough estimates for a 155 lb (70 kg) adult.
- Brisk walking92 min
- Running38 min
- Cycling52 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your soft pretzel and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in a soft pretzel?+
About 414 kcal per 1 large soft pretzel (120 g), or 345 kcal per 100 g.
How many calories in 1 small pretzel?+
1 small pretzel (60 g) is roughly 207 kcal with 4.8 g protein, 41.6 g carbs and 2.4 g fat.
Is a soft pretzel high in protein?+
Not really — 1 large soft pretzel gives about 9.6 g protein, only 9% of its calories. Most of its energy comes from carbs.
Is a soft pretzel good for weight loss?+
A soft pretzel is calorie-dense (345 kcal per 100 g), so portions add up quickly. It can still fit a weight-loss diet as an occasional food if you log the portion honestly.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.