Pretzel crisps calories come to 108 for a 1 oz (28 g) serving and 384 per 100 g. The number to notice is sodium, not fat: that same ounce carries 347 mg, or 15% of the daily value, while fat stays under a gram. Treat them as a salty carb snack, not a light one.
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Nutrition facts
Thin baked pretzel crackers, 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 crisps: 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 (28 g)
108
2.8 g
22.5 g
0.8 g
347 mg
5%
2 oz portion (57 g)
219
5.7 g
45.8 g
1.7 g
707 mg
11%
100 g
384
10 g
80.4 g
2.9 g
1,240 mg
19%
3 × 1 oz (28 g)
323
8.4 g
1,042 mg
5 × 1 oz (28 g)
538
14.1 g
1,736 mg
One ounce is 108 calories, and the bag decides the rest
The standard serving is 1 oz (28 g), which works out to 108 calories, 22.5 g of carbs and 2.8 g of protein. That is 5% of the daily calorie value, a modest number for a snack. Pretzel crisps are thin and flat, so an ounce looks like a fair pile on a plate. The trouble starts when the bag stays open on the couch.
A 2 oz portion (57 g) lands at 219 calories, with 45.8 g of carbs and 707 mg of sodium. Three ounces reach 323 calories. Five ounces, roughly what disappears during a long game or a movie when nobody is counting, come to 538 calories and 1,736 mg of sodium. None of those steps feels dramatic while you eat. Added together, they turn a small snack into something closer to a meal, minus the protein.
The fix is mechanical rather than heroic. Pour a serving into a bowl, close the bag and put it back. If you weigh food, use the per-100 g figure of 384 calories and scale from there. BodyPal can also log a bowl of pretzel crisps from a photo, which helps when the portion is a handful rather than a measured ounce.
Carbs supply 83% of the calories
The calorie split is lopsided: 83% from carbohydrates, 10% from protein and 7% from fat. Per 100 g that means 80.4 g of carbs, 10 g of protein and 2.9 g of fat, of which only 0.4 g is saturated. These are baked, salted pretzel crackers, and the numbers read exactly like that. Almost everything you eat here is starch.
Low fat is the selling point, and the data backs it up: 0.8 g of fat per ounce. Low fat does not mean low calorie, though. At 384 calories per 100 g, pretzel crisps are dense because a dry, crisp cracker holds very little water. Ounce for ounce, you get the energy of a dry snack without the fat that usually comes with it.
What you do not get is much to keep you full. An ounce has 1 g of fiber and 2.8 g of protein, which covers 6% of the daily protein value. Sugar is low at 0.6 g per ounce, so the sweetness problem common to many snacks is absent. On their own, pretzel crisps are quick fuel, not a lasting one, and that is why portions tend to creep.
Sodium is the row to watch
Per 100 g, pretzel crisps carry 1,240 mg of sodium, which is 54% of the daily value. A single 1 oz serving holds 347 mg, or 15%. A 2 oz portion doubles that to 707 mg and 31%. Salt is part of the product, baked onto the surface, and the label shows it.
Put the two daily-value numbers side by side and the pattern is clear. One ounce gives you 5% of a day's calories but 15% of a day's sodium, so the salt share runs about triple the calorie share. Few snacks in this calorie range tilt that hard toward sodium. If you eat a second salty food at the same sitting, such as deli meat or a cheese dip, the total climbs fast.
If you watch sodium, the answer is the same as for calories: measured portions. The rest of the row is quiet. Cholesterol is 0, and potassium is 223 mg per 100 g, so there is nothing else here that needs managing. Sodium is the one figure worth checking before you reach for a second handful.
Pair them with protein and something fresh
Pretzel crisps are built as a dipping cracker, and the dip changes the snack more than the crisps do. A protein-based dip such as Greek yogurt or hummus, a few slices of turkey, or a piece of cheese covers what the crackers lack. Crunchy vegetables like carrots, cucumber or bell pepper stretch the plate without adding much salt. The crackers then become the vehicle rather than the whole snack.
Flavor matters for the numbers. The figures on this page are for plain, salted hard pretzels, which matches Snack Factory Original Pretzel Crisps and Snack Factory Classic Minis Pretzel Crisps most closely. Seasoned versions such as Snack Factory Pretzel Crisps Buffalo Wing or Snack Factory Minis Pretzel Crisps Cheddar can shift calories and sodium, so check the package if you eat those regularly.
In a day of eating, pretzel crisps fit best as a planned portion next to something with protein and fiber. They work well before a workout, when quick carbs are the point. They work less well as a mindless evening snack, when the bag empties and the sodium stacks up.
How does pretzel crisps compare?
Here is how pretzel crisps stack up against pretzel bites, pretzel rods and a soft pretzel, per 100 g and per usual serving.
Verdict: Pretzel crisps, pretzel bites and pretzel rods are the same food on paper at 384 calories and 1,240 mg of sodium per 100 g, so pick the shape you find easiest to portion. A soft pretzel is lighter per gram at 345 calories and 775 mg of sodium per 100 g, so choose it for less salt, but for the smallest snack an ounce of crisps at 108 calories beats a 345-calorie soft pretzel.
Most popular pretzel crisps brands in the United States
6Snack Factory Pretzel Crisps Original 11.25 oz28 g393 kcal
Brand labels are measured on the finished crisps in the same ready-to-eat state as the numbers above, so they land within a few calories of them. Source: manufacturer labels / USDA FoodData Central.
Pretzel crisps FAQs
How many calories are in pretzel crisps?
A 1 oz serving (28 g) is 108 calories and a 2 oz portion is 219 calories. Per 100 g pretzel crisps are 384 calories.
Are pretzel crisps good for weight loss?
A 28 g serving is 108 calories with only 0.8 g fat, but it also carries 22.5 g carbs and 347 mg sodium.
Pretzel crisps vs a soft pretzel: which has fewer calories?
Per 100 g pretzel crisps are 384 calories and a soft pretzel 345, so the crisps are denser by weight. A 28 g serving of crisps is still only 108 calories because the portion is small.
How much protein is in pretzel crisps?
Pretzel crisps have 10 g protein per 100 g, which is about 2.8 g in a 1 oz (28 g) serving.
How much sodium is in pretzel crisps?
A 1 oz (28 g) serving of pretzel crisps has 347 mg of sodium, which is 15% of the daily value. Per 100 g it reaches 1,240 mg, or 54%, so sodium is the figure to watch.
How many calories are in a 2 oz portion of pretzel crisps?
A 2 oz portion (57 g) of pretzel crisps has 219 calories, 11% of the daily value. It also brings 45.8 g of carbs, 5.7 g of protein and 707 mg of sodium.
How many carbs are in pretzel crisps?
One ounce of pretzel crisps has 22.5 g of carbohydrates, and 100 g has 80.4 g. Carbs supply 83% of the calories, with only 0.6 g of sugar per ounce.
Are pretzel crisps low in fat?
Yes. One ounce of pretzel crisps has 0.8 g of fat, and 100 g has 2.9 g, with just 0.4 g saturated. Fat accounts for only 7% of the calories.
Do pretzel crisps have fiber?
A little. A 1 oz serving of pretzel crisps has 1 g of fiber, and 100 g has 3.4 g. That is not enough to make them filling on their own, so pair them with vegetables or protein.
