Hard pretzels run 380 calories per 100g — almost entirely carbs. The standard 1 oz snack pack is right around 100 calories. Soft pretzels are larger and denser; a single mall-style soft pretzel can hit 350-450 calories before any toppings.
Calories scale with portion. Here's how a typical pretzels serving translates in your tracker:
Point your iPhone camera at pretzels and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StorePretzels has approximately 380 calories per 100g. A typical serving — 1 oz (28g) — comes in at 108 calories.
10g of protein per 100g. That puts pretzels at roughly 2.6g of protein per 100 calories — a useful lens when comparing to other snacks sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Pretzels sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.