Chocolate-covered pretzels can play a role in a healthy diet as long as you pay attention to the portion size. They contain fiber and antioxidants that make them an attractive snack, but you must pay attention to food package labels to make sure you consume only the amount listed in the serving size to keep from overindulging in excessive fat and calories.
Calories
The calories and fat content of chocolate-covered pretzels depend on the size and brand, but an average serving of 1 oz., or 28g, includes anywhere from two large to eight small pretzels. Calories in a serving of chocolate-covered pretzels average between 130 and 200, according to MyFitnessPal.com.
Fat
Nearly 17 percent of the chocolate-covered pretzel's calorie count comes from fat, primarily from the chocolate, according to the U.S. Department of Agriculture. Although milk chocolate-covered pretzels contain primarily unhealthy saturated fats, those covered with dark chocolate can provide antioxidant properties that could lower your risk for various diseases.
Carbohydrates
In a pretzel serving that weighs 28g, 20 of those grams are in the form of carbohydrates. According to the Harvard School of Public Health, you should consider purchasing chocolate-covered pretzels made from whole wheat rather than the refined wheat used in most brands. It's those easily digested refined carbs that typically lead to weight gain and overindulgence. In addition to being higher in fiber, whole-wheat pretzels keep you full longer and will satisfy your sweet tooth.
Options
A number of food manufacturers take advantage of the nation's need to lose weight and find healthier snack options. The 100-calorie packs of chocolate-covered pretzels can help you maintain a healthy portion size while curbing your caloric intake. A 100-calorie snack pack contains about 4g of fat, of which 2g is saturated fat. The small pretzels in each pack total about 22g.
Other Nutrients
Other nutrients in chocolate-covered pretzels include calcium, iron, potassium and a host of other minerals. Vitamin content is scant, but the enriched versions of the snack food typically contain added folate. A 1-oz. serving contains an average of 2g protein and about 160mg sodium. Chocolate-covered pretzels are cholesterol-free snacks.
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