How many carbs are in pretzels?
One 60g serving of hard pretzels has about 48g of carbohydrate and 46g of net carbs. Pretzels are a high-GI, low-fat snack that spikes blood sugar more than most people expect.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 serving twists (60g) | 48.2g | 2.0g | 46.2g |
| 1 oz (28g) | 22.8g | 1.0g | 21.8g |
| 100 grams | 80.4g | 3.4g | 77.0g |
Net carbs
One 60g serving of pretzels has about 46g of net carbs, which is total carbs (48g) minus about 2g of fiber. Pretzels have almost no fat and very little fiber, so nearly all the carbs raise blood sugar quickly. See the net carbs guide.
Glycemic index of pretzels
The glycemic index of pretzels is about 83. Hard pretzels have one of the highest glycemic indexes of any snack food, higher than many candy bars. The lack of fat and the fine milled flour makes them digest as fast as glucose solution. This GI has been used in studies as a high-GI control food.
For diabetes
Pretzels are frequently recommended as a 'safe' snack because they are low in fat, but their GI of 83 is very high. One serving of 60g delivers 48g of carbs that hit the bloodstream almost immediately. For people with diabetes, pretzels are actually a more challenging snack than peanut butter, which has a much lower GI despite similar calories. See the diabetes carb-counting guide.
Keto and low carb
One serving of pretzels has about 46g of net carbs, more than double a full strict keto day's budget. Pretzels do not fit keto. Cheese crisps and pork rinds are common zero-carb alternatives.
Good to know
Hard pretzels are made from a lye-dipped or baked dough that is very dry and low in fat. Soft pretzels, like those sold at malls, are made from a different higher-moisture dough and are even larger: a standard mall soft pretzel often weighs 150 to 200g and delivers 70 to 100g of carbs. Yogurt-covered pretzels add sugar and fat, which paradoxically lowers the GI slightly while adding more total carbs.
Full nutrition (per 100g)
- Calories: 384.0 kcal
- Carbohydrate: 80.39g
- Fiber: 3.4g
- Sugars: 2.21g
- Protein: 10.04g
- Fat: 2.93g
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Get the appFrequently asked questions
How many carbs are in pretzels?
One 60g serving of hard pretzels has about 48g of carbohydrate. One ounce (about 28g) has about 22g of carbs.
Why do pretzels spike blood sugar so much?
Pretzels have a glycemic index of about 83, one of the highest of any snack. They are made from refined flour with almost no fat or fiber to slow digestion.
Are pretzels worse than chips for blood sugar?
Yes, typically. Potato chips have more fat, which slows digestion and lowers the GI to around 55. Pretzels have a GI of 83 and hit the bloodstream much faster.
Are pretzels keto?
No. One serving has about 46g of net carbs. Cheese crisps and pork rinds are zero-carb alternatives.
How many carbs are in a soft pretzel?
A large soft mall pretzel typically weighs 150 to 200g and has 70 to 100g of carbs. Soft pretzels are much larger and higher carb than hard pretzels.