Whether you like them in knots, circles or sticks, pretzels can be a healthy snack as part of a well-balanced diet. Most preparations are fat-free and low in calories, but some pack more nutritional punch than others. If you dip or top your pretzels, that can change their nutritional profile.
Nutrients
A classic soft pretzel recipe contains white flour, honey, warm water, yeast and large-crystal salt. According to the Kids Health website, one medium-size soft salted pretzel contains 56 calories, 1 gram of protein, no fat, 12 grams of carbohydrates, no fiber, no cholesterol, 192 milligrams of sodium, 2 milligrams of calcium and 0.7 milligrams of iron. One cup of hard pretzels contains 152.4 calories, 1.4 grams of fat, 686 milligrams of sodium, 31.68 grams of carbohydrates, 1.28 grams of fiber, no cholesterol and 3.64 grams of protein, according to the website FitData.
Carbohydrates
Pretzels contain a lot of carbohydrates. Carbohydrates are important for giving your body energy. Simple carbohydrates, such as those found in white flour, have less nutritional value than do complex carbohydrates, such as those found in whole-grain products. Complex carbohydrates contain vitamins, fiber and calcium, but simple carbohydrates do not. Many pretzels are made with white flour, but those made with rye, whole wheat, whole grain sourdough or other whole grain flours have more nutritional value.
Salt
Another hallmark of a traditional pretzel is its high salt content. Salt is necessary for your body to function properly, but eating too much salt can exacerbate problems like high blood pressure. People on a low-salt diet should choose unsalted pretzels or make their own salt-free versions. Large-crystal salt is especially high in sodium content, but it creates a pleasing crunch and burst of flavor when you are eating an otherwise bland hard or soft white-flour pretzel.
Serving Suggestions
To enhance the nutritional value of pretzels, serve them with healthy toppings and dips. Hard pretzels taste great with peanut butter; spicy mustard is a traditional soft pretzel topping. Soft pretzels also pair well with tomato sauce, hummus and, for a sweet treat, jam made from 100 percent fruit with no added sugar. Instead of buying premade soft pretzels, which can be heavily processed to keep them fresh, it is easy to make your own. Substitute whole grain flour for all or part of the flour the recipe calls for to increase your pretzel's nutritional impact.
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