Pretzel bite calories come to 108 for a 1 oz portion (28 g) and 384 per 100 g, based on plain, salted hard pretzels. The number to notice is sodium, not calories: that same small portion carries 347 mg, already 15% of the daily value, while fat barely registers.
108kcal
1 ounce · 28 g, hard pretzels, plain, salted
10%protein
2.8 gProtein
23 gCarbs
0.8 gFat
How to burn off 108 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Hard pretzels, plain, salted · per 28 g
Calories
108 kcal
Protein
2.8 g
Carbohydrate
23 g
Fat
0.8 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
347 mg
Potassium
62 mg
Iron
1.3 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Pretzel bites: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 oz portion (28 g)
108
2.8 g
22.5 g
0.8 g
347 mg
5%
10 pieces (60 g)
230
6 g
48.2 g
1.8 g
744 mg
12%
100 g
384
10 g
80.4 g
2.9 g
1,240 mg
19%
3 × 1 oz portion (28 g)
323
8.4 g
1,042 mg
5 × 1 oz portion (28 g)
538
14.1 g
1,736 mg
Ten pieces is a 230-calorie snack
A 1 oz portion (28 g) of hard, salted pretzel bites has 108 calories, 22.5 g of carbs and 2.8 g of protein. That is 5% of a daily calorie budget, small enough to fit between meals without much planning. The catch is that a 1 oz portion is a modest handful, and few people stop there.
Count out 10 pieces (60 g) and the total reaches 230 calories, or 12% of the daily value. Two 1 oz portions (56 g) come to 215 calories, three (84 g) to 323, and five (140 g) to 538. That last figure is what an open bag in front of a screen can quietly turn into.
Pretzel bites are dry and light, so the bowl never feels heavy until it is empty. If you track intake, weigh or count once to learn what a portion looks like, then pour that amount into a bowl instead of eating from the bag. BodyPal can also log the food from a photo, which helps when the bag is already open.
Carbs supply 83% of the calories
Per 100 g, pretzel bites carry 80.4 g of carbs, 10 g of protein and just 2.9 g of fat. Carbs make up 83% of the calories, protein 10% and fat 7%. Few packaged snacks come this close to plain starch.
The low fat is the genuine selling point. With 0.4 g of saturated fat and 0 mg of cholesterol per 100 g, plain hard pretzels look clean on those rows. The other side is that refined flour brings little fiber: 3.4 g per 100 g, or 1 g in a 1 oz portion. Sugars are low too, at 2.2 g per 100 g.
Protein is modest. A 1 oz portion gives 2.8 g, 6% of the daily value, and even 10 pieces reach only 6 g. With so little protein or fat in the mix, a bowl of pretzel bites can feel less filling than its calorie count suggests, which is why the portion matters more than the low fat label.
Sodium is the row to watch
Salt is what makes these snacks taste like anything, and the numbers show it. Per 100 g, pretzel bites hold 1,240 mg of sodium, 54% of the daily value. A 1 oz portion has 347 mg, or 15%, and 10 pieces (60 g) bring 744 mg, or 32%.
Sodium climbs much faster than calories as portions grow. Three 1 oz portions add up to 1,042 mg, and five reach 1,736 mg, while calories are still at 538. At every serving size on this page, the sodium share of the daily value runs close to three times the calorie share.
If you watch sodium, the plain salted bag is the hardest version to fit into a day. Brushing off loose salt crystals helps a little, and pairing the snack with lower-sodium foods for the rest of the meal helps more. Potassium, at 223 mg per 100 g, is a minor row here.
Filled and glazed bites are a different snack
The numbers on this page describe plain, salted hard pretzels, the USDA row for this food. Store shelves carry many other versions: cheese-filled soft bites from SuperPretzel and Nice!, honey mustard bites from Joseph Xavier Fine Foods, milk chocolate bites from Asher's and salted caramel glazed bites from Rold Gold.
Fillings, coatings and glazes change the profile. Cheese adds fat and protein, chocolate and caramel add sugar and fat, and soft pretzel dough holds more water than the hard kind. Read the label on those bags rather than assuming they match the plain numbers here.
Plain bites work best as a side, not the whole snack. Pair a 1 oz portion with something that brings protein, such as a cheese stick, Greek yogurt or a few slices of turkey, or with fruit for some fiber. Watch the dips: mustard is light, while cheese sauce can outweigh the pretzels themselves.
How does pretzel bites compare?
Here is how pretzel bites stack up against soft pretzels, pretzel rods and pretzel crisps, per 100 g and per usual serving.
Verdict: Pretzel rods and pretzel crisps share the same 384 calories and 1,240 mg of sodium per 100 g as pretzel bites, so choose by shape and how easily you can stop. If you watch sodium, the soft pretzel is the better pick at 775 mg and 345 calories per 100 g, though it carries 4 g of fat against 2.9 g.
Most popular pretzel bites brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Joseph Xavier Fine Foods Honey Mustard Pretzel Bites1 oz · 28 g429 kcal
Soft and cheese-filled pretzel bites hold much more moisture, so their labels read lower per 100 g than dry hard pretzels, while chocolate-coated ones read higher. Source: manufacturer labels / USDA FoodData Central.
Pretzel bites FAQs
How many calories are in pretzel bites?
A 1 oz serving (28 g) is about 108 calories. Ten pieces (60 g) come to 230 calories.
Are pretzel bites good for weight loss?
They are calorie dense at 384 calories per 100 g, but low in fat with 2.9 g per 100 g, so a measured 28 g portion costs 108 calories and 0.8 g fat.
Pretzel bites vs a soft pretzel: which has fewer calories?
Per 100 g, hard pretzel bites have 384 calories and a soft pretzel has 345.
How much sodium is in pretzel bites?
Salted pretzels carry 1,240 mg of sodium per 100 g, so a 1 oz serving has about 347 mg. Unsalted hard pretzels have 250 mg per 100 g.
How many calories are in 10 pretzel bites?
Ten pieces (60 g) have 230 calories, 12% of the daily value. They also bring 48.2 g of carbs, 6 g of protein and 744 mg of sodium, which is 32% of the daily value.
How much protein is in pretzel bites?
A 1 oz portion (28 g) has 2.8 g of protein, 6% of the daily value. Per 100 g it is 10 g, and protein supplies only 10% of the calories, so these are not a protein snack.
Are pretzel bites low in fat?
Yes. A 1 oz portion has 0.8 g of fat, and 100 g has 2.9 g with 0.4 g saturated. Fat supplies just 7% of the calories in plain, salted hard pretzels.
How many carbs are in a serving of pretzel bites?
A 1 oz portion (28 g) has 22.5 g of carbs, including 1 g of fiber and 0.6 g of sugars. Carbs make up 83% of the calories, about as starch-heavy as snacks get.
How many calories are in a big bowl of pretzel bites?
Five 1 oz portions (140 g) come to 538 calories and 1,736 mg of sodium. Three portions (84 g) are 323 calories, so measuring the bowl makes a real difference.
