Yogurt pretzels calories come to 123 for a 1 oz (28 g) serving and 438 per 100 g. The number to notice is sugar: 12.7 g in that single ounce and 45.4 g per 100 g, so close to half of what you eat is sugar. The sweet coating, not the pretzel, sets the total.
123kcal
1 ounce · 28 g, hard, yogurt coated
5%protein
1.7 gProtein
21 gCarbs
3.4 gFat
How to burn off 123 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Hard, yogurt coated · per 28 g
Calories
123 kcal
Protein
1.7 g
Carbohydrate
21 g
Fat
3.4 g
Saturated fat
2.8 g
Cholesterol
0 mg
Sodium
123 mg
Potassium
48 mg
Iron
0.5 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 →
Yogurt pretzels: 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)
123
1.7 g
21.4 g
3.4 g
123 mg
6%
1 pretzel (4 g)
18
0.2 g
3.1 g
0.5 g
18 mg
1%
Single bag (57 g)
250
3.4 g
43.6 g
6.9 g
251 mg
12%
100 g
438
5.9 g
76.6 g
12.2 g
441 mg
22%
3 × 1 oz (28 g)
368
5 g
370 mg
5 × 1 oz (28 g)
613
8.3 g
617 mg
A single bag is a 250-calorie snack
One pretzel weighs about 4 g and carries 18 calories. That sounds harmless, and it is the reason this snack adds up fast. A 1 oz (28 g) serving is only a small handful, yet it lands at 123 calories, or 6% of a 2,000-calorie daily value.
The single bag (57 g) is where most people actually stop, and it brings 250 calories, 12% of the daily value, plus 25.9 g of sugar. Treat the bag as the real serving if you eat straight from it. Two ounces (56 g) come to 245 calories, almost the same as the bag.
Larger bowls move quickly. Three ounces (84 g) reach 368 calories, and five ounces (140 g), a realistic amount from a shared tub, hit 613 calories while delivering just 8.3 g of protein. If you want to keep the total in check, portion the pretzels into a small dish and put the container away. Counting pieces works too: at 18 calories each, the math is easy to track.
Sugar and coating supply nearly every calorie
Carbohydrates provide 70% of the calories in yogurt pretzels, fat provides 25%, and protein just 5%. Per 100 g that is 76.6 g of carbs, 12.2 g of fat and 5.9 g of protein. The carb figure is not mostly pretzel dough. Of those 76.6 g, 45.4 g are sugars, which come largely from the sweet yogurt-style coating.
The fat tells a similar story. Of the 12.2 g of fat per 100 g, 9.9 g is saturated, so most of the fat is the saturated kind typical of confectionery coatings. A plain pretzel carries far less fat; the coating is what pushes this snack up to 438 calories per 100 g.
Protein and fiber are minor players. A 1 oz serving gives 1.7 g of protein, 3% of the daily value, and 0.3 g of fiber. That combination of quick sugar, little protein and almost no fiber explains why a handful rarely feels like enough. Think of yogurt pretzels as candy built on a pretzel, not as a yogurt snack.
Sugar and saturated fat are the rows to watch
Sugar is the headline. One ounce holds 12.7 g, and the single bag holds 25.9 g. Per 100 g the figure is 45.4 g, which puts yogurt pretzels closer to a candy than to a cracker. If you watch added sugar, this is the number to log carefully, because a bag can account for a large share of a day's sweets.
Saturated fat is the second row worth reading. At 9.9 g per 100 g, measured against a daily value of 20 g, a big serving takes a noticeable bite out of the day. Smaller portions keep that in proportion.
Sodium is less of a concern than you might expect from a pretzel. A 1 oz serving carries 123 mg, 5% of the daily value, and the single bag carries 251 mg, or 11%. Cholesterol is 0. Fiber stays low at 1.1 g per 100 g, so the snack does little to slow down the sugar it delivers.
Pair a small portion with protein
Yogurt pretzels work best as a planned treat rather than a grazing snack. Measured out at 1 oz, 123 calories is easy to fit into most days. The trouble starts when the bag or tub sits open beside you.
Because the snack offers little protein or fiber, pairing it helps. A small portion next to a source of protein, such as plain yogurt or a few nuts, or alongside fresh fruit, makes the snack more filling than pretzels alone. Mixing a few pieces into a trail mix with unsweetened ingredients also spreads the sugar across a larger, slower snack.
Flavored versions are common, from strawberry and raspberry to cinnamon, and brands such as Straub's and Nature's Harvest sell several. Check the label of the bag you buy, since coatings differ. If you snack on the go, BodyPal can log yogurt pretzels from a photo, which helps when a handful is hard to estimate.
How does yogurt pretzels compare?
Here is how yogurt pretzels stack up against plain pretzels, pretzel rods and pretzel crisps, per 100 g and per usual serving.
Verdict: For fewer calories pick plain pretzels at 345 per 100 g or a pretzel rod at 108 per 1 oz, against 123 for yogurt pretzels. If sodium is your concern, yogurt pretzels at 441 mg per 100 g carry far less than the rod's 1,240 mg, but you pay for it in sugar and saturated fat.
Most popular yogurt pretzels brands in the United States
Brand coatings are thicker and sweeter than the average, so most labels read 467 to 500 calories per 100 g against 438 above. Source: manufacturer labels / USDA FoodData Central.
Yogurt pretzels FAQs
How many calories are in yogurt pretzels?
One ounce (28 g) has 123 calories and a 57 g single serving bag has 250. Per 100 g yogurt pretzels are 438 calories.
Are yogurt pretzels good for weight loss?
An ounce is 123 calories with 12.7 g sugar and 3.4 g fat, and the coating holds most of that sugar. The same ounce of plain hard pretzels is 108 calories with 0.6 g sugar.
Yogurt pretzels vs plain pretzels: what is the difference?
Yogurt coated pretzels are 438 calories per 100 g with 45.4 g sugar and 12.2 g fat, while plain salted hard pretzels are 384 calories with 2.2 g sugar and 2.9 g fat.
How much sugar is in yogurt pretzels?
There are 45.4 g of sugar per 100 g, which is 12.7 g in one ounce and 25.9 g in a 57 g bag.
How many calories are in one yogurt covered pretzel?
One yogurt covered pretzel (4 g) has about 18 calories, with 1.8 g of sugar and 0.5 g of fat. It looks small, but a handful of seven or so quickly reaches the 123 calories of a 1 oz serving.
How many calories are in a bag of yogurt covered pretzels?
A single bag (57 g) of yogurt covered pretzels has 250 calories, 12% of a 2,000-calorie daily value. It also carries 25.9 g of sugar, 6.9 g of fat and 251 mg of sodium.
How many calories are in a large handful of yogurt pretzels?
Three ounces (84 g) of yogurt pretzels come to 368 calories, and five ounces (140 g) reach 613 calories. Because each piece is light, large bowls add up faster than most people expect.
How much fat is in yogurt covered pretzels?
Yogurt covered pretzels have 12.2 g of fat per 100 g, and 9.9 g of that is saturated. A 1 oz serving contains 3.4 g of fat, which supplies about 25% of the calories.
