Pretzels are a common snack food low in fat and typically high in carbohydrates. Made with various flours and salt, pretzels are a simple snack that packs little in terms of vitamins and antioxidants. If you are watching your potassium levels to either increase them or decrease them, know that pretzels are not a high potassium food. While different brands contain different ingredients, most types of pretzels contain little potassium.
Potassium in Plain Pretzels
One serving of plain, hard, salted pretzels contains just 39 mg of potassium, or 1 percent of your daily recommended value. A 1-oz. serving of hard pretzels is low in calories, with approximately 100 to 120 calories, depending on the brand. The trouble, however, is that it often takes more than 1 oz. to feel satisfied by pretzels.
Pretzels Compared to Other Snacks
Writing for Fooducate, Andy Bellatti, M.S., produced a comparative study of snacks offered in a vending machine. According to Bellatti, a 1-oz. serving of almonds containing 150 calories will keep you full much longer than a 1-oz. bag of pretzels, because the almonds contain all three essential nutrients: fat, carbohydrates and protein. Further, while potato chips are higher in fat than pretzels, they supply a high load of potassium. A 1-oz. serving of potato chips contains, on average, 460 mg of potassium. This is nearly the amount found in a banana.
Benefits of Potassium and Warnings about Sodium
Potassium is crucial in aiding hypertension, or high blood pressure. According to Bellatti, cutting back on sodium and increasing potassium is a healthy route to stable blood pressure. Pretzels contain high levels of sodium when salted and low levels of potassium. According to Kathy Kitchens Downing, R.D., writing for Cooking Light, a 1.5-oz. serving of pretzels contains approximately 881 mg of sodium. High levels of sodium can increase blood pressure. Lower sodium snacks such as popcorn, fruits and vegetables are a better option, especially if you suffer from hypertension.
Other Foods High and Low in Potassium
If you are curious about potassium in pretzels, you are likely either trying to reduce the potassium in your diet or increase it. According to Greenwich Hospital, most fruits and vegetables are high in potassium. The hospital advises that, if you are trying to lower potassium, you cook vegetables and beans in water and rinse before consuming. In addition, the following foods are very high in potassium: bran, whole grain, legumes such as beans and peas, chocolate, sauces, licorice, nuts and salt substitutes. In contrast, foods that are lower in potassium include English muffins, grilled chicken, egg noodles, white rice, salad, eggs and low-fat milk. Preparing meals to lower potassium, however, always requires portion control. Be sure to consult your healthcare provider for a diet plan that suits your particular conditions or needs before changing your diet.
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