Pretzels have been a beloved salty snack for hundreds of years, associated with European religious and cultural traditions. The average American eats 2 pounds of pretzels a year, according to Pretzels.com. Often seen as a healthier alternative to potato chips, candy, and cookies, but are they really healthy compared to other snacks? This article explores the nutritional profile of pretzels, their potential benefits and drawbacks for weight loss, and how to incorporate them into a balanced diet.
The History and Types of Pretzels
Pretzels are a type of bread made from wheat flour that has been around for hundreds of years. They date back to around the 7th Century when German monks twisted ropes of wheat dough into the shape of crossed arms, which represented a prayer. Pretzels reportedly came on the Mayflower. There are many types of pretzels, and they come in various shapes, including the familiar "crossed arms" shape. They can be small and large, soft or hard. The hard, crunchy pretzel reportedly dates back to the 17th century when an apprentice baker left soft pretzels in the oven for too long. Pretzels come from Pennsylvania.
Nutritional Value of Pretzels
The nutritional value of a pretzel can vary greatly depending on whether it’s hard or soft, how big the serving size is, and whether additional ingredients such as chocolate or dipping sauces are used. Pretzels vary depending on type, size, and ingredients. Soft pretzels are lower in calories than hard, but adding chocolate or sauce may increase the calorie count.
Pretzels are high in carbs and low in fat and protein, and they contain some other nutrients as well. Both soft and hard pretzels are made from wheat flour, which is composed mostly of carbs. When you eat carbs, your body breaks them down into sugars that it uses for energy.
Because most wheat flour is enriched with extra nutrients, pretzels also contain iron and some B vitamins, such as thiamine, riboflavin, and niacin. These vitamins help your body convert food into the sugars it uses for energy (6).
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Like other foods made from wheat, pretzels contain some fiber. Fiber is known to improve gut health, and eating more of it might help relieve digestive symptoms such as constipation - though not all types of fiber are equally effective at doing so. Most pretzels contain only a small amount of fiber, but choosing a pretzel made with whole grains or whole wheat flour could add 3 extra grams of fiber to your snack.
Protein Pretzels vs. Traditional Pretzels
Pretzels are a simple, traditional food, typically containing simple ingredients like flour, water, and salt. However, they aren't usually the best "go-to" snack for people who want to adopt a healthier diet. Traditional pretzels are made from refined white flour (a simple carb), contain quite a bit of salt, and are not a good source of protein or fiber. However, protein pretzels are different, especially if they contain protein and a decent amount of gut-healthy fiber. Nutmeg State Nutrition sells protein pretzels that offer 12 grams of protein and 4 grams of fiber per serving. About 1.5 ounces of traditionally made hard pretzels contain 160 calories, 1 gram of fat, and 4 grams of protein. Unfortunately, these traditional snacks also don't have a lot of beneficial nutrition in the form of grams of fiber: They have just 1 gram per serving size.
Soft vs. Hard Pretzels
One of the main differences between soft and hard pretzels is their shelf life. Hard, crunchy pretzels tend to last at least a few months as long as the package hasn’t been opened. On the other hand, a soft pretzel might hold up for only a few days before it turns hard and stale.
There are also some notable differences in their nutrition. One soft pretzel could contain 2.5 times more calories and carbs than one serving of hard pretzels. A soft pretzel also has twice as much salt per serving. Still, one soft pretzel contains more vitamins and minerals than a serving of hard pretzels. These differences are due in part to serving size. Whereas hard pretzels often come in packages that contain 1-2 ounces (28-56 grams), soft pretzels are often very large and might weigh as much as 5 ounces (143 grams). Thus, soft pretzels contain more of most nutrients.
Soft pretzels can still be part of a healthy diet, but it’s usually best to consume them in moderation. One easy way to enjoy a soft pretzel without overdoing your calorie, carb, or salt intake is to save half for later or share it with a friend!
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Salted vs. Unsalted Pretzels
Traditional pretzels are sprinkled with large grains of salt before being baked. This coarse salt adds crunch and bursts of flavor to the otherwise mild snack. Hard pretzels may also contain extra salt as a preservative to help them stay fresh. In some cases, they might even contain more salt than an equal serving of regular potato chips.
Here are the differences in sodium content among various types of pretzels:
- 1 medium (120-gram) soft pretzel, salted: 940 mg
- 1 medium (120-gram) soft pretzel, unsalted: 302 mg
- 1.5 ounces (42.5 grams) hard pretzels, salted: 527 mg
- 1.5 ounces (42.5 grams) hard pretzels, unsalted: 106 mg
While not everyone needs to watch their salt intake, about 25% of healthy people are considered to have salt sensitivity. This means their bodies can’t get rid of excess salt efficiently, which can lead to high blood pressure. High blood pressure may increase your risk of death from heart failure by up to 30%.
If you already know that you’re salt-sensitive or if you’re watching your salt intake in general, choosing unsalted hard pretzels is an easy way to make sure you don’t accidentally overdo it on the salt. Unsalted hard pretzels might not seem like the most exciting of these choices at first glance, but remember, there are many ways to liven pretzels up! Try pairing them with a few bits of dark chocolate or a cinnamon-yogurt dipping sauce.
Pretzels and Weight Loss
Pretzels can fit into a weight loss diet if consumed mindfully. Portion control is crucial since pretzels can be calorie-dense and easy to overeat. Pairing pretzels with a source of protein, such as a small portion of cheese or hummus, can help promote satiety and prevent overeating. Pretzels can fit into a calorie-controlled diet within moderation, as long as people stick to portion control. Traditionally made pretzels can be an occasional snack food regardless of whether they are trying to lose weight or not.
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One of the main reasons pretzels can be such a great snack for weight loss is that they’re relatively low in calories compared to many other snacks. For example, a serving of traditional salted pretzels typically contains fewer calories than a serving of chips or a candy bar. Plus, their satisfying crunch and salty flavor can help curb cravings, keeping you from reaching for less nutritious options. Another advantage of pretzels is they come in easy-to-manage portions. Unlike bags of chips or cookies, which can be easy to overeat, pretzels often come in a pre-portioned serving size, helping you stick a healthy amount without overeating.
Potential Health Drawbacks
While pretzels can be a tasty and convenient snack, there are potential health drawbacks to consider. One issue to keep in mind is their sodium content. Many available pretzel options are heavily salted, which can contribute to high blood pressure and increase the risk of cardiovascular diseases when consumed in excess. Additionally, pretzels are typically made from refined flour, which lacks the fiber and nutrients found in whole grains. This can lead to rapid spikes in blood sugar levels. Traditionally made pretzels are low in fat, but they can easily contain 25% or more of the salt we should consume daily. This high sodium content can contribute to elevated blood pressure, especially for individuals sensitive to salt. Additionally, because pretzels are made from refined white flour, they can cause rapid spikes in blood sugar, making them a less ideal choice for people managing diabetes or blood sugar levels.
How to Incorporate Pretzels into a Healthy Diet
Incorporating pretzels into a healthy diet involves more than just enjoying them as a standalone snack. It's about making smarter choices and understanding how to pair them effectively with other foods. Opting for whole-grain pretzels is a wise choice as they offer more fiber and nutrients than those made with refined flour.
Pretzels (predominantly carbs) can be balanced by pairing them with proteins and healthy fats. Try combining them with protein-rich foods like nuts or cheese that can increase satiety and balance a meal. There are creative ways to include pretzels in snacks and meals. Layer yogurt with broken pretzel pieces and fresh fruit for a parfait that offers a good mix of protein, carbs, and antioxidants. Pretzels can also be used as a crunchy salad topper, providing a different texture or replacing croutons.
You can also boost nutrition by choosing unsalted pretzels and pairing them with higher-nutrition add-ons, like nuts, fresh fruit, greek yogurt dip, or avocado dip. Protein-enriched pretzels could be an even better choice than a plain, ordinary hard pretzel. If you're going to enjoy pretzels as a snack, measure out a single serving, which is about 1.5 ounces of hard pretzels, whether or not they're salted. You can use a food scale to measure a serving of pretzels or count. A 1.5-ounce serving of small hard pretzels equals about 15 pretzels, and don’t forget to pair with a tasty nutrient boost. Alternatively, you can add high-protein pretzels to your diet, with the serving already measured for you.
Here are some examples of nutritious foods that pair well with pretzels are:
- fresh fruits and veggies
- mixed nuts
- hummus
- yogurt
- peanut butter
- trail mix
- dark chocolate
Portion Control
Pretzels are easy to overconsume, so be aware of portion sizes. To measure a serving of pretzels accurately, it may be a good idea to use a food scale or measuring cups until you have a better idea of what a standard serving size looks like. Roughly, a single serving of hard pretzels is 15-20 small knot-shaped pretzels. However, researchers have found that we often underestimate how much we eat. Plus, exactly how many pretzels makes up a 1-ounce (28-gram) serving is determined by the shape and size of the pretzels, which will vary among different products.
Fillings, Flavorings, and Dips
Although plain pretzels are pretty simple, other types may be filled with peanut butter or cheese, have a candy coating, or be served with dipping sauces. Ingredients such as these will likely add extra sugar, salt, and calories to your pretzel snack. For example, a soft cinnamon-sugar pretzel from the popular pretzel chain Auntie Anne’s contains 470 calories, while their original pretzel has 340 calories. Pairing one of those pretzels with a dipping sauce adds 45-170 calories. What’s more, a 1-ounce (28-gram) serving of chocolate-covered hard pretzels has 130 calories, compared to 109 calories for the same amount of plain hard pretzels.
That said, if you like flavored pretzels, there’s nothing wrong with enjoying them from time to time. If you’re counting calories or concerned about your intake of certain nutrients, you might consider practicing greater moderation with filled or flavored pretzels than you would with plain pretzels.
Pretzels as Part of a Weight Loss Plan
Snacking is sometimes looked down upon when you're trying to lose weight, but when done the right way, snacking can be good for you! It keeps your metabolism going and cravings at bay until the next meal. However, eating the wrong foods during snack time could significantly obstruct your goal to weight loss. Sugars, fats and carbs love to hide in foods disguised or packaged as "healthy."
As you continue working toward your weight loss goals, remember healthy snacks like pretzels can be part of the process. They’re low-calorie, filling, and can even offer added nutrients like fiber. So, if you’re looking for the best pretzels to add to your healthy snack list, Uncle Henry’s has you covered. Our hand-twisted pretzels are crafted with care and can help satisfy your cravings while keeping your snacking habits on track.
Other "Healthy" Snacks to Watch Out For
When you’re trying to lose weight, it can be difficult to find a snack that is both satisfying and diet-friendly. You have to cut back or totally eliminate some of your favorite snacks from your diet.
Here are some snacks that are often perceived as healthy but may hinder weight loss:
- Trail Mix: A serving of store-bought trail mix is a measly quarter-cup, a serving size that roughly no one will stick to. Plus, the processed milk chocolate isn't doing you any favors, either. Instead, go for some fruit and nut bars like KIND bars, or you could even make your own. The fruit and nut bars will ensure that you're getting nutrients your body needs instead of empty calories that won't even fill you up.
- Rice cakes: Rice cakes are commonly perceived as healthy foods because they are low in calories and contain no fat, but they are also incredibly high on the glycemic index. Pure sugar has a rating of 100, and rice cakes have a rating of 82. Try air-popped popcorn (not microwaved) for a healthier alternative. Plus, you can use all kinds of healthy toppings for popcorn!
- Bottled smoothie: Bottled smoothies may seem like a good low-calorie choice, but upon closer inspection, there are usually two or three servings in one bottle. Making your own smoothies is the perfect way to ensure that you know exactly what is going into them and how much you should drink to stay on track.
- Diet soda: Artificial sweeteners can make you feel full and keep cravings at bay, but they also have a negative effect on your metabolism. Eliminating diet soda (and caffeine) can be difficult at first, but in the end is completely worth it. Try drinking sparkling flavored water or detox waters instead.
- Banana chips: Banana chips also may seem like a good idea, because they are primarily bananas. Right? Wrong. They are usually fried, which means they're high in saturated fat. Instead, go for the obvious substitution here: a banana! At 121 calories, a large banana contains no saturated fat, but it does contain vitamins B and C and a healthy dosage of fiber! Or, if you're really looking for a healthy chip option, try kale chips.
- Chocolate pudding cups: A chocolate pudding cup doesn't have a terribly high calorie count, but why not just go for the real deal instead? Dark chocolate contains antioxidant-rich cocoa and contains less sugar, less carbs and more fiber than a cup of chocolate pudding. This is an excuse to insert chocolate into your diet -- take it!
- Cheez-Its: Cheese crackers like Cheez-Its are high in simple carbs, which spike your blood sugar and create cravings, the exact opposite you're trying to accomplish by snacking. Stay away from quick fixes like cheese crackers.
- Granola and skim milk: Even just a half cup of granola with one cup of skim milk has 360 calories! That's because even though granola is advertised as healthy, most of it is just sugar and fat. and you need a second breakfast before lunch, that's perfectly fine. Substitute the granola cereal for one cup of instant oats for a more nutritional and satisfying meal.
- 100-calorie packs of cookies: Studies have shown that the 100-calorie packs of cookies like Oreos and Chips Ahoy actually cause more problems than they solve when it comes to weight loss. People tend to eat more of them because they are perceived as healthy, even though they are, in fact, still cookies. We know it's not the same, but try to substitute those with roasted pumpkin seeds. A third of a cup contains only 94 calories, and they will fill you up much faster than cookies will.
- Baby carrots: Baby carrots are a popular dieting snack, but the fact of the matter is that they won't keep you full very long. Try dipping them in a couple teaspoons of hummus or another source of protein to get you and your growling stomach through to the next meal.
- Flavored yogurts: All flavored yogurts are high in sugar from the artificial flavoring.
Pretzels vs. Mixed Tree Nuts: A Study
A study published in Nutrients compared the effects of mixed tree nuts (MTNs) and pretzels on weight loss and cardiovascular health. Overweight individuals consumed either 1.5 oz of mixed tree nuts or isocaloric pretzels daily for 12 weeks as part of a hypocaloric diet. Both groups experienced significant weight reduction and decreased plasma TMAO levels (a gut microbiome metabolite linked to cardiovascular health). However, the magnitude of weight loss did not differ significantly between the two groups. Interestingly, participants with low baseline Healthy Eating Index (HEI) scores had a more pronounced reduction in TMAO levels in the MTN group compared to the pretzel group.
This study suggests that pretzels can be part of a weight loss diet, but the overall diet quality may influence certain health outcomes.