Preparation, uses, and tips
Serve whole-grain, low-sodium pretzels with spicy mustard sauce for dipping. Top soups with
pretzel nuggets for a fat-free alternative to croutons.
Buying and storing tips
Buy whole-grain varieties whenever possible. Soft pretzels are best eaten the day they are
purchased. Store hard pretzels, unopened, in a cool, dark cupboard for up to six months. Store
opened pretzels in a tightly sealed plastic bag for up to one week.
Varieties
There are two main types of pretzels—hard and soft (soft being the older of the two
forms). Soft pretzels are usually sold hot, sprinkled with coarse salt, and served with
mustard. Pretzels are traditionally freely seasoned with salt, but low-sodium and salt-free
varieties are available. They come in a wide range of shapes and sizes, from the traditional
knots, to rods, sticks, rings, and bite-sized nuggets. Whole-grain varieties are also
available; look for whole-grain rye
pretzels.
Nutrition Highlights
Pretzels (hard, plain), 10 twists
Calories: 229
Protein: 5.5g
Carbohydrate: 47.5g
Total Fat: 2.1g
Fiber: 1.9g
*Excellent source of: Riboflavin (0.37mg)
*Good source of: Iron (2.6mg), and Thiamine (0.28 mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.