Pretzel bread calories come to 80 for one 38 g slice and 211 per 100 g. Look at how little protein comes with them. A slice gives about 1 g, so protein supplies just 4% of the calories. Carbs supply 66% and fat 30%. The bread fills the plate but does little to fill you up.
80kcal
1 slice · 38 g, packaged, per label
4%protein
1 gProtein
15 gCarbs
3 gFat
How to burn off 80 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 38 g
Calories
80 kcal
Protein
1 g
Carbohydrate
15 g
Fat
3 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
170 mg
Source: USDA FoodData Central
🛡️
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 bread: 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 slice (38 g)
80
1 g
15 g
3 g
170 mg
4%
100 g
211
2.6 g
39.5 g
7.9 g
447 mg
11%
3 × 1 slice (38 g)
241
3 g
510 mg
5 × 1 slice (38 g)
401
5 g
849 mg
Two slices make a 160-calorie sandwich base
One 38 g slice carries 80 calories, or 4% of a 2000-calorie daily value. Few people stop at one. A sandwich takes two slices, 76 g, for 160 calories and 340 mg of sodium. Count that as the real starting number before any filling goes in.
Three slices land at 241 calories for 114 g. Five slices, roughly what a table can work through from a shared bread basket, reach 401 calories and 849 mg of sodium. Protein barely moves: 2 g for two slices, 3 g for three, 5 g for five. The calories climb steadily while the part that keeps you full stays nearly flat.
If you track it, weigh a slice once. The label figures assume a 38 g slice, and a thicker cut from a bakery loaf pushes every row up with it. BodyPal can log pretzel bread from a photo, which helps when your slice doesn't match the neat packaged one.
Carbs carry two thirds of the calories
Per 100 g, pretzel bread has 39.5 g of carbs, 7.9 g of fat and only 2.6 g of protein. In calorie terms that splits into 66% carbs, 30% fat and 4% protein. This is a carb food first, with a real share of fat behind it, and protein is close to an afterthought.
Sugars reach 10.5 g per 100 g, about 4 g in a slice. That is enough to give the loaf its slightly sweet edge, though most of the carbs are still starch. The label lists saturated fat and cholesterol at 0, so the fat that is there isn't the saturated kind.
The surprise is fiber. The card shows 7.9 g per 100 g and 3 g in a single slice, set against a 28 g daily value. Two slices bring you closer to that target than many people expect from bread with a pretzel crust. Fiber is the one row where taking a second slice helps.
Sodium is the row to watch
Pretzel flavor comes with salt, and the numbers show it. One slice has 170 mg of sodium, 7% of the daily value. At 100 g the figure is 447 mg, or 19%. Sodium climbs faster than calories do: a slice is 4% of daily calories but 7% of daily sodium.
Portions make the gap wider. Two slices bring 340 mg, three bring 510 mg and five reach 849 mg. That last number is more than a third of the day's sodium before you count anything served with the bread, all from something most people treat as a side.
If you watch sodium, plan around the bread rather than adding salty extras to it. Cured meats, salted butter and sharp cheese all stack on top of the slice's own salt. A fresh filling keeps the total closer to what the bread alone contributes.
Pair it with protein to make it a meal
A slice covers just 2% of the daily protein value, so pretzel bread on its own won't hold you long. Treat it as the carb part of a plate and let something else carry the protein. Eggs, roast chicken, tuna or beans turn two slices into a meal that lasts until the next one.
Vegetables are the easy second step. Lettuce, tomato, cucumber or a side salad add volume for few calories and don't push sodium up the way pickles or deli meats can. The bread's 3 g of fiber per slice gets a useful boost from them.
Pretzel bread works best where its flavor matters: a burger, a grilled sandwich, or a side to soup. Choose one of those moments and keep it to two slices, and it fits most days of eating without crowding out everything else.
How does pretzel bread compare?
Here is pretzel bread next to the pretzel bagel, pretzel roll and pretzel bun, compared per 100 g and per usual serving.
Verdict: For the fewest calories, pick pretzel bread: two slices at 160 still come in under a 250-calorie pretzel roll, and a pretzel bun reaches 389. For more protein, the roll's 9.4 g per 100 g beats the bread's 2.6 g, and if sodium is your concern the bun is lowest at 203 mg per 100 g.
Most popular pretzel bread brands in the United States
Bread stick and bite versions of pretzel bread are baked differently from the sliced loaf, so their calories per 100 g run higher or lower than the 211 above. Source: manufacturer labels / USDA FoodData Central.
Pretzel bread FAQs
How many calories are in a slice of pretzel bread?
One slice (38 g) of pretzel bread is about 80 calories. Per 100 g it is 211 calories.
Is pretzel bread good for weight loss?
One 38 g slice has 80 calories, 3.0 g fat and 1.0 g protein, so it sits at 211 calories per 100 g, a middling figure for bread.
Pretzel bread vs pretzel bun: which has fewer calories?
Pretzel bread is 211 calories per 100 g, lower than pretzel bun at 338 calories per 100 g, a difference of 127 calories.
How many carbs are in pretzel bread?
A 38 g slice of pretzel bread has about 15.0 g of carbs, from 39.47 g per 100 g. It also has 3.0 g of fiber.
What are the nutrition facts for one slice of pretzel bread?
One 38 g slice has 80 calories, 15 g of carbs, 3 g of fat, 1 g of protein, 3 g of fiber, 4 g of sugars and 170 mg of sodium. That is 7% of the daily sodium value.
How many calories are in 100 g of pretzel bread?
There are 211 calories in 100 g of pretzel bread, with 39.5 g of carbs, 7.9 g of fat and 2.6 g of protein. That much bread also carries 447 mg of sodium, 19% of the daily value.
How many calories are in a pretzel bun?
A pretzel bun of 115 g has 389 calories, or 338 per 100 g. That is far more than a 38 g slice of pretzel bread at 80 calories, so a bun counts as a serious part of the meal.
How many carbs are in a pretzel bun?
A pretzel bun has 69.4 g of carbs per 100 g, compared with 39.5 g in pretzel bread. Carbs make up most of the bun's 338 calories per 100 g.
How many calories are in a bakery pretzel roll?
A pretzel roll of 85 g has 250 calories, or 294 per 100 g. It brings more protein than pretzel bread, 9.4 g versus 2.6 g per 100 g, but also more sodium at 541 mg.
