Pretzel stick calories come to 108 for a 1 oz serving (28 g) and 384 per 100 g, with a single stick at just 4. The catch is not fat, which is minimal, but how fast small sticks add up and how much sodium rides along: 314 mg per ounce, or 14% of the daily value.
108kcal
1 1 oz serving · 28 g, hard pretzels, plain
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 · 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
314 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 stick: 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 serving (28 g)
108
2.8 g
22.5 g
0.8 g
314 mg
5%
1 stick (1 g)
4
0.1 g
0.8 g
0 g
11 mg
0%
Medium bag (57 g)
219
5.7 g
45.8 g
1.7 g
638 mg
11%
100 g
384
10 g
80.4 g
2.9 g
1,120 mg
19%
3 × 1 oz serving (28 g)
323
8.4 g
941 mg
5 × 1 oz serving (28 g)
538
14.1 g
1,568 mg
A medium bag is a 219-calorie snack
Pretzel sticks are thin, so the count matters more than with most snacks. One stick weighs about 1 g and carries 4 calories, which means a 1 oz serving is roughly 28 sticks for 108 calories. That is 5% of a 2000-calorie day, a modest number for something crunchy and salty.
The trouble starts when the bag stays open. A medium bag of 57 g lands at 219 calories and 638 mg of sodium. Two ounces come to 215 calories, three ounces to 323, and five ounces to 538, which is a meal's worth of energy from a bowl you barely noticed emptying.
If you want pretzels to stay a snack, pour a portion instead of eating from the bag. Counting out sticks sounds fussy, but with only 4 calories each it is the easiest snack in the pantry to measure precisely.
Carbs supply 83% of every calorie
Hard pretzels are baked wheat dough and little else, and the calorie split shows it. Carbohydrates provide 83% of the energy, protein 10% and fat just 7%. Per 100 g that works out to 80.4 g of carbs, 10 g of protein and 2.9 g of fat.
A 1 oz serving holds 22.5 g of carbs, 2.8 g of protein and 0.8 g of fat. Sugar is low at 0.6 g, so pretzels are not sweet calories. Fiber is low too, at 1 g per ounce and 3.4 g per 100 g, which is why a serving goes down quickly and does not hold you for long.
Saturated fat is 0.4 g per 100 g and cholesterol is 0. Compared with fried chips, that is the real advantage of pretzel sticks: almost no fat. The tradeoff is that nearly all of the energy is refined starch.
Sodium is the row to watch
Salt is the defining flavor of a pretzel stick, and the label reflects it. A 1 oz serving carries 314 mg of sodium, 14% of the 2300 mg daily value. That is a bigger share of your sodium budget than of your calorie budget, which sits at 5% for the same portion.
The gap widens as portions grow. A medium bag brings 638 mg, or 28% of the daily value. Three ounces reach 941 mg, and five ounces hit 1,568 mg. Per 100 g the figure is 1,120 mg, close to half the daily value at 49%.
If you watch sodium, the portion is your main lever with plain sticks. Unsalted or lightly salted varieties exist, and checking the label on the bag you actually buy is worth the few seconds.
Pair pretzels with protein to stay full
On their own, pretzel sticks are a fast-burning snack. A 1 oz serving gives only 2.8 g of protein, 6% of the daily value, and 1 g of fiber. Neither is enough to keep hunger quiet until the next meal.
The fix is to treat pretzels as the crunchy half of a snack rather than the whole thing. Pairing a measured ounce with a protein food such as cheese, yogurt dip, hummus or a handful of nuts adds staying power that starch alone lacks. If sodium is a concern, choose a low-salt partner, since the pretzels already cover 14% of the day.
Sticks also suit portion-minded eaters because they come in tiny units. Brands like Snyder's of Hanover and Gold Emblem sell thin sticks that are easy to count out. To keep a running total, BodyPal can log pretzel sticks from a photo of your portion.
How does pretzel stick compare?
Here is how pretzel sticks compare with pretzel rods, pretzel crisps and pretzel bites, per 100 g and per usual 1 oz serving.
Verdict: On calories it is a tie: all four come to 108 per ounce and 384 per 100 g, so pick whichever shape helps you stop at one portion. If you watch sodium, sticks win narrowly with 1,120 mg per 100 g against 1,240 mg for rods, crisps and bites.
Most popular pretzel stick brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Snyder's of Hanover Pretzel Sticks1 oz · 28 g429 kcal
2Snyder's of Hanover Gluten Free Pretzel Sticks1 bag · 25 g400 kcal
3Snyder's of Hanover Old Fashioned Pretzel Sticks1 oz · 28 g393 kcal
Label values here run from 393 to 431 calories per 100 g, a little above the generic hard pretzel figure used above. Source: manufacturer labels / USDA FoodData Central.
Pretzel stick FAQs
How many calories are in pretzel sticks?
A 1 oz serving (28 g) has 108 calories. One thin stick weighs about 1 g and is 4 calories, so ten sticks come to about 38.
Are pretzel sticks good for weight loss?
One 28 g serving is 108 calories with only 0.8 g of fat, which is light for a snack portion. The same serving also carries about 314 mg of sodium.
Pretzel sticks vs pretzel rods: which has fewer calories?
Both are hard pretzels at 384 calories per 100 g, so the difference is size. One rod weighs 10 g and is 38 calories, while a thin stick is 1 g and 4 calories.
How many carbs are in pretzel sticks?
Hard pretzels have 80.4 g of carbs per 100 g, which is 22.5 g in a 28 g serving, including 1.0 g of fiber.
How many pretzel sticks are in 1 oz?
A 1 oz serving of 28 g is roughly 28 pretzel sticks, since one stick weighs about 1 g. Thick or long sticks weigh more, so check the count on your brand's label.
How many calories are in one pretzel stick?
One pretzel stick of about 1 g has 4 calories, with 0.8 g of carbs and 11 mg of sodium. Individually they are tiny, which is why counting them works well for portion control.
How many calories are in a handful of pretzel sticks?
A handful usually lands near a 1 oz serving, which is 108 calories. Since each stick has 4 calories, a bigger grab adds up quickly; a medium bag of 57 g reaches 219.
What does the pretzel stick nutrition label show per serving?
Per 1 oz serving (28 g), pretzel sticks have 108 calories, 22.5 g carbs, 2.8 g protein, 0.8 g fat, 1 g fiber, 0.6 g sugar and 314 mg sodium.
Are pretzel sticks fattening?
Pretzel sticks have 108 calories and only 0.8 g of fat per ounce, so they are lean as snacks go. Calories pile up through portion size: five ounces come to 538.
