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The pretzel has really stood the test of time; the first records of the knotted treat date back to the 7th century, crafted by monks and German bakers as a delicious reward for saying your prayers. Fortunately, there are no more parameters for enjoying pretzels, as hundreds of them now line grocery store shelves, ranging from traditional sourdough twists to small pretzel bites for quick snacks.
Although the popularity of pretzels has never waned, they have developed a bad reputation in recent years as diets like Keto and other low-carb diets have taken the world by storm. Many consider the pretzel to be “empty calories,” with no nutritional value and high in sodium, fats and unnecessary carbohydrates. That’s not always the case, however, and pretzel makers have begun to eschew the “baked good” narrative to cater more to a health-conscious audience.
That said, it can be tricky deciding which pretzel to dip into your hummus. Many brands claim to be ‘healthy’, when in reality they are masking a conglomeration of unhealthy ingredients and additives. We looked for three main criteria when choosing the healthiest pretzels on grocery store shelves, to take the guesswork out of snack time.
How we chose the healthiest pretzels
Finding pretzels that are better for you can be a challenge because many options are packed with sodium. But with a little knowledge, finding the best pretzel to fit into your balanced and healthy diet can be a breeze.
We tried to follow the following criteria when choosing what we consider the healthiest pretzels on the grocery store shelves:
- Low sodium content: Sodium is a silent killer these days, as many prepackaged foods are packed with salt, which both increases the flavor and preserves the fresh appearance of the food. That said, the CDC recommends no more than 2,300 milligrams of sodium per day for the average adult, while most Americans currently consume more than 3,400 milligrams per day. Too much sodium can be linked to a whole host of health problems, like heart disease and even osteoporosis, so it’s important to find a pretzel that won’t gobble up your entire sodium recommendations in one sitting.
- Little to no added sugars: Many pretzel companies – and many natural food companies for that matter – claim that their products are low in fat or sodium, but have more added sugar to compensate for the loss of flavor. This is especially true for coated pretzels, such as yogurt-covered pretzels which, while many companies claim they are healthier than chocolate-covered varieties, can contain shocking amounts of added sugar. If added sugars are eaten in excess, they can be linked to type 2 diabetes, cardiovascular disease and fatty liver disease, among other things. So it is important to eat these added sugars in small amounts.
- Proteins/additional nutrients: Each of the brands chosen in this roundup contains at least 1 gram of protein and offers other nutrients such as fiber, potassium and/or iron. Pretzels can be a source of different nutrients depending on how they are made, and depending on the oil they are prepared in, they can also contain omega-3 fatty acids. By looking for sneaky nutrients, you can fuel yourself while you snack and potentially keep you full longer, reducing cravings and binge eating before your next meal.
The 8 best pretzels in the supermarket
Best: Fitjoy pretzels
Nutrition per 20 pretzels: 120 calories, 3 g fat (0 g saturated fat), 220 mg sodium, 21 g carbs (0 g fiber, 0 g sugar), 1 g protein
Fitjoy pretzels are a good choice because they contain no added sugar, only 3 grams of fat and even contain a gram of protein. Additionally, one serving of Fitjoy pretzels provides 2% of your daily potassium needs, which can help maintain a regular heart rate and prevent potassium deficiency. These pretzels are great for people with celiac disease or gluten intolerance because they are grain-free and certified gluten-free.
Best: Taste Suzie Pretzels, Roasted Garlic and Herbs
Nutrition per 17 pretzels: 140 calories, 6 g fat (0 g saturated fat), 280 mg sodium, 19 g carbs (1 g fiber, 0 g sugar), 1 g protein
These delightful little wonders were created by their mother after her daughter was diagnosed with celiac disease and on the autism spectrum. They’re gluten-free, vegan, kosher – the list goes on. With no added sugars, 1 gram of fiber and 1 gram of protein, this is a great alternative to your normal snacks. The garlic and herb variety is drool-worthy, and Savor by Suzie’s pretzels come in a variety of flavors, with each bag raising awareness and providing employment for autistic and neurodiverse people.
Best: BeyondTwistz Pretzels
Nutrition per 17 pretzels: 120 calories, 3 g fat (0 g saturated fat), 340 mg sodium, 6 g carbs (4 g fiber, 2 g sugar), 18 g protein
BeyondTwistz pretzels have a very unique quality: no less than 18 grams of protein per serving! These plant-based pretzels, sourced from pea and wheat proteins, are also high in fiber (4 grams per serving) with no added sugar. And if that’s not enough, each serving also provides 15% of your daily iron needs. No more empty snacking as these pretzels offer a real nutritional benefit and will help keep you full until your next meal.
The best: real food from scratch, cauliflower pretzels
Feed per 20 turns: 110 calories, 1 g fat (0 g saturated fat), 330 mg sodium, 24 g carbs (1 g fiber, 1 g sugar), 1 g protein
These delicious pretzels are made from cauliflower and cassava, are certified gluten-free and contain no added sugars. They contain the perfect amount of salt and even provide 2% of your daily iron, calcium and potassium needs! How do they do this? These pretzels are made with a veggie blend of spinach, broccoli, carrot, tomato, beet, and shiitake mushroom, but we promise you can’t taste the veggie blend. All you taste is that classic pretzel crunch.
Best: Snack Factory Organic Pretzel Chips
Nutrition per 11 crackers: 110 calories, 0 g fat (0 g saturated fat), 270 mg sodium, 24 g carbs (0 g fiber, 2 g sugar), 2 g protein
Do these count as pretzels? We say yes! Snack Factory’s USDA-certified organic pretzel chips are thin and delicious as a snack, perfect for healthy dips like hummus or guacamole. These pretzel chips contain no fat and a lower sodium content than many pretzels on the market, which is a distinct advantage so you don’t exceed your daily recommended sodium intake in one sitting. These pretzels also contain only 1 g of added organic cane sugar, so you don’t inhale too much hidden sugar.
Best: Whisps Cheese & Pretzel Bites
Nutrition per 1 ounce: 140 calories, 8 grams fat (5 grams saturated fat), 500 mg sodium, 11 grams carbohydrates (1 gram fiber, 0 grams sugar), 7 g protein
Sometimes we need something more than just pretzels for a snack. To make these snacks, Whisps took their delicious 100% real cheddar cheese and chunks of perfectly salted pretzels and baked them together into a crispy bite. This delicious combination provides a pretzel snack with no less than 7 grams of protein and 0 grams of sugar. With a combination of pretzels and cheese, what’s not to love?
Best: 365 Whole Foods Pretzels
Nutrition per 16 pretzels: 110 calories, 0.5 g fat (0 g saturated fat), 400 mg sodium, 23 g carbs (2 g fiber, <1 g sugar), 3 g protein
The Whole Foods 365 brand offers a wide selection of healthier snacks, and their pretzels are no exception. Each serving of these pretzels provides 2 grams of fiber and 3 grams of protein with a very low fat composition and no added sugars. Because these pretzels contain soy oil, we would like to note that limited consumption – like all things – is not a bad thing, despite its bad reputation.
Best: Snack Factory Sea Salt Pretzel Chips Bites
Nutrition per 17 crackers: 110 calories, 1 g fat (0 g saturated fat), 280 mg sodium, 23 g carbs (<1 g fiber, 1 g sugar), 3 g protein
Pretzel chips are a great alternative to classic potato chips because they are naturally lower in fat and calories, while providing 3 grams of protein and 6% of your daily iron needs per serving. These pretzel chips also contain only 1g of added sugar, which, while we don’t prefer it at all, is still much better than some other snacks that, in addition to hidden sugars, can also contain unwanted ingredients like artificial colorings (particularly Red- 40). ) and artificial sweeteners to claim a certain level of nutritional value. We say: choose these at your next party, and they are sure to be a hit.
2 unhealthy pretzels to avoid
Worst: Unique Snacks Extra Salt Splits
Nutrition per 3 pretzels: 120 calories, 1.5 g fat (1 g saturated fat), 990 mg sodium, 24 g carbs (1 g fiber, 0 g sugar), 3 g protein
With nearly 1,000 milligrams of sodium per serving, these pretzels cannot be considered “healthy” and may even pose health risks to those who already suffer from high blood pressure or other heart-related problems. Although the FDA recommends a maximum of 2,300 milligrams of sodium per day per average adult, this number drops dramatically to about 1,500 milligrams – as recommended by the ADA – if you already suffer from high blood pressure. Therefore, if you choose to indulge, we recommend that you do not exceed the portion size and drink plenty of water when you are done, to balance the extra sodium intake.
Worst: Utz sourdough specialty pretzels
Nutrition per 5 pretzels: 110 calories, 1.5 g fat (0 g saturated fat), 450 mg sodium, 21 g carbs (1 g fiber, 0 g sugar), 2 g protein
At first glance, the packaging of these Utz Sourdough Pretzels makes it seem like this is a long-lost recipe from the “Old Country,” and therefore it must be healthier, right? Unfortunately, just five of these pretzels contain 450 milligrams of sodium. Since most of us don’t sit down to eat just five pretzels, it’s easy to overeat, and with little added nutritional value and high sodium content, these little guys just aren’t worth the health risks.
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