Calories in
pretzels, soft, unsalted
345 kcal per 100 g Pretzels, soft, unsalted contains 345 calories per 100 grams, or about 493 calories per large. Per 100 g it provides 8.2 g protein, 71.0 g carbohydrate and 3.1 g fat.
By calories that splits 82% carbohydrate, 10% protein, 8% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 large | 143.0 g | 493 | 11.7 g | 101.6 g | 4.4 g |
| 1 medium | 115.0 g | 397 | 9.4 g | 81.7 g | 3.6 g |
| 1 small | 62.0 g | 214 | 5.1 g | 44.0 g | 1.9 g |
Full nutrition, per 100 g and per large
| Nutrient | Per 100 g | Per large |
|---|---|---|
| Energy | 345 kcal | 493 kcal |
| Protein | 8.2 g | 11.7 g |
| Total fat | 3.1 g | 4.4 g |
| Saturated fat | 0.7 g | 1.0 g |
| Carbohydrate | 71.0 g | 101.6 g |
| Fibre | 1.7 g | 2.4 g |
| Sugars | 0.3 g | 0.4 g |
| Sodium | 252.0 mg | 360.4 mg |
| Potassium | 88.0 mg | 125.8 mg |
| Calcium | 23.0 mg | 32.9 mg |
| Iron | 3.9 mg | 5.6 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 15.0 g | 21.5 g |
USDA FoodData Central, SR Legacy (FDC ID 174790). A dash means the nutrient was not measured for this item, which is not the same as zero.
How pretzels, soft, unsalted compares
Among the 44 snacks items on this site, pretzels, soft, unsalted ranks 43 of 44 by calorie density, against a category average of 444 kcal per 100 g — so it is about 22% less calorie-dense than typical for its group.
It carries 2.4 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one large (493 kcal), a 70 kg adult would walk for roughly 101 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in pretzels, soft, unsalted?
Pretzels, soft, unsalted contains 345 calories per 100 g, which works out to about 493 calories per large. It also provides 8.2 g of protein, 71.0 g of carbohydrate and 3.1 g of fat per 100 g.
What is the macro breakdown of pretzels, soft, unsalted?
By calories, pretzels, soft, unsalted is roughly 82% carbohydrate, 10% protein and 8% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a large?
About 101 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the pretzels, soft, unsalted I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within snacks.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Pretzels, soft, unsalted". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.