Pretzel bun calories come to 389 for one 115 g bun and 338 per 100 g. Carbs supply 82% of those calories and fat only 8%, so this is a dense, starch-heavy bread. The size of the bun moves the total far more than anything else on the label.
389kcal
1 bun · 115 g, soft pretzel dough
10%protein
9.4 gProtein
80 gCarbs
3.6 gFat
How to burn off 389 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Soft pretzel dough · per 115 g
Calories
389 kcal
Protein
9.4 g
Carbohydrate
80 g
Fat
3.6 g
Saturated fat
0.8 g
Cholesterol
0 mg
Sodium
233 mg
Potassium
101 mg
Iron
4.5 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 bun: 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 bun (115 g)
389
9.4 g
79.8 g
3.6 g
233 mg
19%
Large bun (143 g)
483
11.7 g
99.2 g
4.4 g
290 mg
24%
Small bun (62 g)
210
5.1 g
43 g
1.9 g
126 mg
10%
100 g
338
8.2 g
69.4 g
3.1 g
203 mg
17%
3 × 1 bun (115 g)
1,166
28.3 g
700 mg
5 × 1 bun (115 g)
1,944
47.2 g
1,167 mg
A small bun cuts the calories nearly in half
Pretzel buns are sold in very different sizes, and the calorie count follows the weight closely. A small 62 g bun or slider carries 210 calories. The standard 115 g bun lands at 389, and a large 143 g bun reaches 483. That is a spread of more than double between the smallest and the biggest, before anything goes inside.
Measured against a 2000-calorie daily reference, one standard bun is 19% of the day, and a large one is 24%. A small bun is 10%. If you are building a burger or sandwich and want room for the filling, the bun size is the easiest lever you have.
Doubling up adds up fast. Two standard buns come to 777 calories and 18.9 g of protein, and three reach 1,166. Five buns, the kind of count a family dinner or a party tray can hit, total 1,944 calories. Check the package weight rather than guessing, because a bun that looks average can easily be the 143 g size.
Carbs supply 82% of every calorie
The calorie split is lopsided: 82% carbs, 10% protein, 8% fat. Per 100 g that is 69.4 g of carbs, 8.2 g of protein and 3.1 g of fat. One 115 g bun gives you 79.8 g of carbs, which is why it feels heavier than a regular sandwich roll of similar size.
Protein is respectable for bread. A standard bun has 9.4 g, about 19% of the daily value, and a large bun has 11.7 g. Still, it is a supporting player; the filling will do most of the protein work in any meal built on this bun.
Fat stays low at 3.6 g per bun, with just 0.7 g of saturated fat per 100 g and no cholesterol. Sugar is almost absent at 0.3 g per bun, despite the slightly sweet malty crust. Fiber is modest at 2 g per bun. In short, a pretzel bun is mostly refined starch with little fat and little sugar.
Sodium is milder than the pretzel name suggests
Many people expect a pretzel bun to be a salt bomb. The data says otherwise for this USDA soft pretzel dough row: 203 mg of sodium per 100 g and 233 mg per standard bun. That is 10% of the daily value, and a large bun reaches 290 mg, or 13%.
The coarse salt on top is the wild card. Some bakeries scatter a lot of it, some barely any, and you can brush some off before eating. Our figures reflect the soft pretzel row, so a heavily salted bakery bun may run higher.
Where sodium really climbs is in the stack. Two buns bring 467 mg on their own, and five bring 1,167 mg. Add cheese, cured meat, pickles and mustard, and the bun becomes the smallest sodium source on the plate. If you watch sodium, look at the fillings first.
Let the filling carry the protein and color
Because the bun is mostly carbs, it pairs best with a filling that adds protein and some vegetables. A lean burger patty, grilled chicken or a turkey and veggie stack balances the plate. Crisp lettuce, tomato and onion add volume for very few calories.
If calories are tight, a small bun at 210 makes a slider-style meal work, especially with a side salad instead of fries. For a hungrier day, a standard bun with a solid protein filling makes a filling lunch. Store brands such as Favorite Day, Labriola and Gonnella sell buns in several sizes, so read the weight on the bag.
Logging is easier if you weigh the bun once and reuse that number. BodyPal can also log a pretzel bun sandwich from a photo, which helps when you eat one at a restaurant.
How does pretzel bun compare?
Here is how a pretzel bun stacks up against a soft pretzel, a hamburger bun and a bread bun, per 100 g and per usual serving.
Verdict: If you want the fewest calories under your burger, pick a hamburger bun at 139 per bun or a bread bun at 148, since the pretzel bun runs 338 per 100 g against their 267 and 259. If sodium is your concern, the pretzel bun wins clearly at 203 mg per 100 g versus 450 for a hamburger bun and 775 for a soft pretzel.
Most popular pretzel bun brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Dorothy Lane Market Bavarian Pretzel Buns113 g301 kcal
2Labriola Pretzel Buns1 bun · 117 g265 kcal
3G&A Baking Co. Pretzel Buns1 bun · 92 g261 kcal
4Perfection Deli Pretzel Bun Sliders1 bun · 57 g281 kcal
5Gonnella Pretzel Bun1 bun · 74 g311 kcal
6Favorite Day Pretzel Buns1 bun · 108 g296 kcal
7Heinen's Soft Pretzel Buns1 bun · 113 g301 kcal
Packaged pretzel buns are labeled at 261 to 311 calories per 100 g, below the generic soft pretzel row used above, because bakery buns are softer and hold more water. Source: manufacturer labels / USDA FoodData Central.
Pretzel bun FAQs
How many calories are in one pretzel bun?
A medium 115 g pretzel bun is about 389 calories. A large 143 g bun is 483 calories and a small 62 g bun is 210.
Is a pretzel bun good for weight loss?
It is dense bread at 338 calories per 100 g, so one bun takes 389 calories out of the day. Packaged pretzel buns run lower, 261 to 311 calories per 100 g.
Pretzel bun vs hamburger bun: which has more calories?
The pretzel bun is denser, 338 calories per 100 g against 267 for a hamburger bun, so a 115 g pretzel bun comes to 389 calories.
How much protein is in a pretzel bun?
A 115 g bun has about 9.4 g protein and 79.8 g carbs, from 8.2 g protein and 69.4 g carbs per 100 g.
Are pretzel buns healthy?
A pretzel bun has 389 calories, 9.4 g protein and 233 mg sodium per 115 g bun. It is low in fat and sugar but mostly refined carbs, so it fits best with a lean, vegetable-rich filling.
Is a pretzel bun healthier than a regular bun?
It has more calories, 338 per 100 g versus 267 for a hamburger bun, but less sodium, 203 mg versus 450 mg. Choose the regular bun for fewer calories and the pretzel bun for less salt.
How many carbs are in a pretzel bun?
One 115 g pretzel bun has 79.8 g of carbs, and a large 143 g bun has 99.2 g. Per 100 g it is 69.4 g, and carbs supply 82% of its calories.
How many calories are in a small pretzel bun?
A small 62 g pretzel bun has 210 calories, with 43 g of carbs and 5.1 g of protein. That is about 10% of a 2000-calorie daily reference, roughly half a standard bun.
What are the nutrition facts for a pretzel bun?
Per 100 g, a pretzel bun has 338 calories, 8.2 g protein, 69.4 g carbs, 3.1 g fat, 1.7 g fiber, 0.3 g sugars, 203 mg sodium and 0 mg cholesterol.
