Pretzel roll calories come to 250 for one 85 g roll and 294 per 100 g. Most of that energy is starch: carbs supply 74% of the calories, while sugar sits at 0. The number to watch is sodium, with 460 mg per roll, or 20% of the daily value before you add any fillings.
250kcal
1 roll · 85 g, packaged, per label
13%protein
8 gProtein
45 gCarbs
3.5 gFat
How to burn off 250 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 85 g
Calories
250 kcal
Protein
8 g
Carbohydrate
45 g
Fat
3.5 g
Saturated fat
0.5 g
Cholesterol
0 mg
Sodium
460 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 roll: 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 roll (85 g)
250
8 g
45 g
3.5 g
460 mg
12%
100 g
294
9.4 g
52.9 g
4.1 g
541 mg
15%
4 oz portion (113 g)
332
10.6 g
59.8 g
4.7 g
611 mg
17%
3 × 1 roll (85 g)
750
24 g
1,380 mg
5 × 1 roll (85 g)
1,250
40 g
2,299 mg
Two rolls make a 500-calorie side
One roll of 85 g is a fair, predictable unit: 250 calories, 8 g of protein and 45 g of carbs. That is 12% of a 2,000-calorie daily value, which puts it in the same range as a modest sandwich bread serving. The trouble starts when the bread basket keeps coming back.
Two rolls bring you to 500 calories and 920 mg of sodium. Three rolls reach 750 calories and 1,380 mg of sodium, and five rolls at a party table land at 1,250 calories and 2,299 mg of sodium. That last figure is essentially the full 2,300 mg daily value from bread alone. Protein climbs too, to 40 g across five rolls, but it never catches up with the starch.
Bakery and deli rolls are not always 85 g. A heavier 4 oz portion of 113 g comes to 332 calories and 611 mg of sodium, which is 17% of the daily calories and 27% of the sodium value. If your roll looks larger than a standard dinner roll, weigh it once and use the per 100 g figure of 294 to log it accurately.
Nearly three quarters of the calories are carbs
The calorie split is lopsided: 74% from carbs, 13% from protein and 13% from fat. Per 100 g that works out to 52.9 g of carbs, 9.4 g of protein and only 4.1 g of fat. This is a lean bread, not a buttery one. Saturated fat is just 0.6 g per 100 g, and cholesterol is 0.
The label lists 0 g of sugars, which sets a pretzel roll apart from sweeter enriched rolls. The flip side is fiber. At 2 g per roll and 2.4 g per 100 g, it is a refined white bread, so the carbs digest without much to slow them down.
Protein is respectable for bread. One roll covers 16% of the 50 g daily value, and a 100 g portion covers 19%. Still, that is a supporting role. If you want the meal to hold you until the next one, the protein has to come from what goes inside or next to the roll.
Sodium is the row to watch
A pretzel roll carries 541 mg of sodium per 100 g, or 24% of the daily value. One 85 g roll gives you 460 mg, a fifth of the 2,300 mg reference. For a plain piece of bread with no topping, that is a lot of salt before the meal even begins.
Part of that is the dough and part is the salted crust that gives pretzel rolls their look and bite. Scraping off the coarse salt on top lowers it somewhat, but the card has no number for that, so log the roll as listed.
The real effect shows up once the roll becomes a sandwich. Deli meat, cheese, pickles and mustard are all salty rows of their own. If you watch sodium, pair the roll with fresh fillings such as roast chicken you cooked yourself, sliced tomato, lettuce or avocado, and keep the salty extras to one.
Build the meal around the roll, not on top of it
At 250 calories and little fiber, one roll works best as the starch of a meal rather than a snack on its own. Add a protein source and a vegetable and the plate becomes more balanced and more filling than the roll could manage alone.
Good matches are a grilled chicken or turkey sandwich with greens, a bowl of soup with one roll on the side instead of two, or a burger where the pretzel roll replaces a standard bun. Brands differ in size and recipe, from St. Pierre Brioche Pretzel Rolls to Aunt Millie's Pretzel Rolls and SuperPretzel Soft Pretzel Rolls, so check the package weight against the 85 g baseline.
If counting is the hard part, BodyPal can log a pretzel roll from a photo, and you can adjust the portion afterward. The habit that matters most is simple: decide on one roll before the basket arrives.
How does pretzel roll compare?
Here is how a pretzel roll stacks up against a pretzel bun, pretzel bread and a kaiser roll, per 100 g and per usual serving.
Verdict: For the smallest calorie hit per sandwich, pick a kaiser roll at 167 per roll or a slice of pretzel bread at 80; the pretzel bun at 389 is the heaviest choice and the pretzel roll at 250 sits in between. If sodium is your concern, the pretzel bun is the lightest at 203 mg per 100 g, against 541 mg for the pretzel roll and 544 mg for the kaiser roll.
Most popular pretzel roll brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1St. Pierre Brioche Pretzel Rolls1 pretzel · 67 g313 kcal
2All Twisted Pretzel Rolls1 roll · 71 g311 kcal
3Aunt Millie's Pretzel Rolls1 roll · 40 g275 kcal
4Ahold Pretzel Rolls1 roll · 113 g257 kcal
5Fresh Coborn's Sub Pretzel Roll1 roll · 85 g294 kcal
6SuperPretzel Soft Pretzel Rolls1 roll · 43 g233 kcal
About 250 calories for an 85 g roll. Per 100 g a pretzel roll has 294 calories.
Is a pretzel roll good for weight loss?
An 85 g roll is 250 calories with 45 g of carbs, 3.5 g of fat and 2 g of fiber. Smaller rolls weigh about 40 g, which works out to 118 calories.
Pretzel roll or pretzel bun: which has more calories?
Per 100 g a pretzel roll is 294 calories and a pretzel bun 338, so the bun is 44 calories denser per 100 g.
How much protein is in a pretzel roll?
An 85 g roll has 8 g of protein, from 9.4 g per 100 g. The same roll carries about 460 mg of sodium.
How much sodium is in a pretzel roll?
One 85 g pretzel roll has 460 mg of sodium, which is 20% of the 2,300 mg daily value. Per 100 g it is 541 mg, or 24%, so fillings like deli meat and cheese push the total up quickly.
How many carbs are in a pretzel roll?
A pretzel roll has 45 g of carbs per 85 g roll and 52.9 g per 100 g. Carbs supply 74% of its calories, with 2 g of fiber per roll and 0 g of sugars on the label.
How many calories are in two pretzel rolls?
Two pretzel rolls of 85 g each come to 500 calories, with 920 mg of sodium and 16 g of protein. Three rolls reach 750 calories and 1,380 mg of sodium.
How many calories are in a 4 oz pretzel roll?
A 4 oz portion of 113 g has 332 calories, 10.6 g of protein, 59.8 g of carbs and 611 mg of sodium. That is 17% of daily calories and 27% of the sodium value.
Does a pretzel roll have sugar?
The label lists 0 g of sugars for a pretzel roll, both per roll and per 100 g. Its 250 calories per roll come mainly from starch, with 4.1 g of fat per 100 g.
