Do pretzels make you gain weight?

Pretzels aren’t good for weight loss. They can make you fat because they’re high in calories and people consume much higher amounts than the recommended serving. However, pretzels have fewer calories than other popular snacks, like breadsticks, rice cakes, and even popcorn!

Nutritional value of pretzels

Pretzels have a poor nutritional value. They lack of vitamins, minerals, and health-promoting phytochemicals, which are necessary for a good metabolism. Pretzels have 80 g carbs, 10 g protein, 2.2 g sugar, and only 3.4 g fiber per 100g (3.5 oz). They’re mainly starch.[1]

Can pretzels make you gain weight?

Pretzels are promoted as a healthy, calorie-low, guilt-free snack, ideal for weight loss. But, pretzels can actually make you fat because they’re particularly high in calories. They have about 380 calories per 100g, or 3.5 oz!

Most noteworthy, pretzels are bad for weight loss because we consume higher amounts than the recommended serving! Nutrition facts labels can be misleading.

A serving of pretzels is only 1 oz (28 grams). This tiny portion has only 5-20 pretzels, depending on their size, and 110 calories! As most people consume a couple of servings, they consume hundreds of extra calories without even realizing it.

We gain weight when we consume more calories than we burn!

Moreover, pretzels are made of refined flours, which contain negligible amounts of dietary fiber. Fiber is good for weight loss, as it reduces appetite.

Additionally, pretzel consumption can spike blood sugar levels, as they’re high in carbs. In fact, pretzels have a high Glycemic Index of 84. Even table sugar has a lower Glycemic Index of 65. Avoid consuming foods with a high Glycemic Index. They make it more difficult to stick to a hypocaloric diet for weight loss.[2,3]

Moreover, most pretzels are packed with salt. Sodium is necessary for good health. But, nowadays, we tend to consume too much salt, which makes us fat. It promotes overconsumption and retention of fluids.

Are pretzels a good snack for weight loss?

Pretzels aren’t good for weight loss. They’re high in calories, but low in fiber. So, they don’t suppress hunger, leading to overconsumption.

Are other snacks better for weight loss than pretzels?

Actually, most popular snacks can make you gain weight. They’re high in calories. In addition, most people consume much higher amounts than the recommended serving. So, better avoid consuming breadsticks, popcorn, and rice cakes. Obese people who want to lose weight should be very cautious with portion sizes.

calories
per 100g
breadsticks410
rice cakes392
popcorn385-900
pretzels380
Calories in favorite snacks.

In fact, the best snacks for weight loss are whole fruits and nuts. You can eat a banana, an apple, or a handful of walnuts or almonds, as a healthy snack between meals. After all, it’s highly recommended to consume at least 5 serving of fruits and vegetables a day. Fruits are low in calories, but high in fiber, which regulates appetite.[4]