Pretzels

Illustration

Preparation, uses, and tips

Serve whole-grain, low-sodium pretzels with spicy mustard sauce for dipping. Top soups with pretzel nuggets for a fat-free alternative to croutons.

Buying and storing tips

Buy whole-grain varieties whenever possible. Soft pretzels are best eaten the day they are purchased. Store hard pretzels, unopened, in a cool, dark cupboard for up to six months. Store opened pretzels in a tightly sealed plastic bag for up to one week.

Varieties

There are two main types of pretzels—hard and soft (soft being the older of the two forms). Soft pretzels are usually sold hot, sprinkled with coarse salt, and served with mustard. Pretzels are traditionally freely seasoned with salt, but low-sodium and salt-free varieties are available. They come in a wide range of shapes and sizes, from the traditional knots, to rods, sticks, rings, and bite-sized nuggets. Whole-grain varieties are also available; look for whole-grain rye pretzels.

Nutrition Highlights

Pretzels (hard, plain), 10 twists
Calories: 229
Protein: 5.5g
Carbohydrate: 47.5g
Total Fat: 2.1g
Fiber: 1.9g
*Excellent source of: Riboflavin (0.37mg)
*Good source of: Iron (2.6mg), and Thiamine (0.28 mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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