Pretzel

The pretzel has long been a standard American snack food. The word “pretzel” comes from a Greek word for “arms,” and the earliest versions of the pretzel can be traced back to before Roman times, but the familiar twisted knot shape didn’t arrive on the snack scene until the early 7th century. The first commercial pretzel factory in the United States was established in 1861 in Lititz, Pennsylvania, and pretzels have been popular ever since.

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.

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.

Availability

Pretzels are available year-round in the snack section of natural foods, grocery, and specialty stores. Soft pretzels are often sold at snack stands at special events, or from street vendors in many cities. They can also be found in the freezer section of most natural food and grocery stores.

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.

Nutritional 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.

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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires March 2005.