Pretzels are a snack food usually made from wheat flour. This wheat flour is usually a soft wheat variety with a moderate protein content.
Pretzels are considered vegan, at least the plain varieties. They usually do not contain any dairy or egg products. The majority of the ingredients in pretzels are plant-based, like flour, sugar, oils and salts. The best healthier vegan alternatives to traditional pretzels are Quinn Snacks Grain Free Pretzel Chip, Fit Joy Pretzel Twists, and LesserEvil Sun Poppers Himalayan Pink Salt.
Pretzels are often a substitute snack for potato chips, and other higher calorie and fat content snacks. But which brands are healthier for you, and why? In this article, we’ll take a look at the more well-known brands of pretzels, and then offer some alternatives with healthier ingredients. Let’s dig in!
Contents
History of the Pretzel
Pretzels are usually in the shape of a twisted knot. Legend says this shape originated from a monk who baked his wheat flour into this shape to resemble praying arms. These little snacks, known originally as pretiola (“little reward” in Latin,) have been around since the Middle Ages. They were given to children who behaved well and memorized their scripture verses and prayers.
The pretzel snack was passed down through the ages, and eventually found its way to Pennsylvania in the 1800s. It was here that L. J. Schumaker founded The American Cone and Pretzel Company. At the time, they were known as “butter pretzels,” as there was a 50/50 ratio of butter and Crisco in the recipe, but apparently, “Crisco Pretzels,” didn’t sound as appetizing.
Pretzels Nutritional Information
Rold Gold
The Rold Gold brand of pretzels, owned by the Frito-Lay Company, is the most recognizable brand of pretzel. The Rold Gold brand provides pretzels in different shapes and flavors.
ROLD GOLD® Original Tiny Twists Pretzels
Ingredients:
- Enriched flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid)
- Salt
- Corn oil
- Corn syrup
- Ammonium bicarbonate
- Malt extract
- Yeast
Nutrition Facts (per 28 gram serving):
- 110 – Calories
- 1 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 450 mg – Sodium
- 23 g – Total Carbohydrate
- <1 g – Dietary Fiber
- 1 g – Sugars
- 2 g – Protein
Additional vitamins & minerals:
- 6% DV – Iron
ROLD GOLD® Cheddar Flavored Tiny Twists Pretzels
This flavor variety from Rold Gold is not vegan, as it contains milk, cheese cultures, whey, and enzymes.
Ingredients:
- Enriched flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid)
- Salt
- Corn oil
- Corn syrup
- Maltodextrin (made from corn)
- Whey
- Cheddar cheese (milk, cheese cultures, salt, enzymes)
- Monosodium glutamate
- Sunflower oil
- Lactose
- Natural and artificial flavors
- Onion powder
- Blue cheese (milk, cheese cultures, salt, enzymes)
- Corn syrup solids
- Skim milk
- Ammonium bicarbonate
- Malt extract
- Yeast
- Citric acid
- Buttermilk
- Lactic acid
- Artificial color (Yellow 5, Yellow 6)
- Garlic powder
- Spices
- Sodium caseinate
- Disodium inosinate
- Disodium guanylate
Nutrition Facts (per 28 gram serving):
- 110 – Calories
- 1.5 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 480 mg – Sodium
- 22 g – Total Carbohydrate
- <1 g – Dietary Fiber
- 1 g – Sugars
- 2 g – Protein
Additional vitamins & minerals:
- 6% DV – Iron
ROLD GOLD® Honey Wheat Braided Pretzel Twists
This variety of Rold Gold pretzels, depending on how strict your particular vegan diet is, will not be acceptable for you, because it contains honey.
Ingredients:
- Enriched flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid)
- Whole wheat flour
- Sugar
- Honey
- Corn oil
- Salt
- Ammonium bicarbonate
Nutrition Facts (per 28 gram serving):
- 110 – Calories
- 1 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 220 mg – Sodium
- 23 g – Total Carbohydrate
- <1 g – Dietary Fiber
- 5 g – Total Sugars
- Includes 4 g added sugars
- 2 g – Protein
Additional vitamins & minerals:
- 4% DV – Iron
Snyder’s of Hanover Pretzels
In 1909, Olde Tyme Pretzels was founded in Hanover, Pennsylvania. In the 1920s, the Snyder family started making potato chips and sold their snacks door-to-door and at local fairs and markets. In 1924, the two entities joined together to create Snyder’s Bakery. Fun little fact, the Snyder Company was the first to use aluminum bags for their snack goods, in order to lengthen their shelf life.
Snyder’s of Hanover Mini Pretzels
This variety of Snyder’s pretzels is iffy when it comes to being vegan-friendly. Using malt extract, which can be considered a “natural flavoring,” it is not specified if this is a product which includes animal research to validate its safety.
Ingredients:
- Enriched Flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid)
- Water
- Salt
- Malt (tapioca starch, malt extract)
- Cane Sugar
- Canola Oil
- Yeast
- Soda
Nutrition Facts (per 30 gram serving):
- 110 – Calories
- 1 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 240 mg – Sodium
- 25 g – Total Carbohydrate
- <1 g – Dietary Fiber
- <1 g – Sugars
- 2 g – Protein
Additional vitamins & minerals:
- 8% DV – Iron
- 10% DV – Riboflavin
- 10% DV – Thiamin
- 8% DV – Niacin
- 15% DV – Folate
Snyder’s of Hanover Butter Snaps
This variety of pretzel is not vegan-friendly since it contains modified butterfat, an ingredient sourced from animals.
Ingredients:
- Enriched Flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid)
- Water
- Yeast
- Bromelain
- Malt (tapioca starch, malt extract)
- Canola Oil
- Salt
- Maltodextrin
- Natural Flavor (enzyme modified butterfat)
- Modified Corn Starch
- Acetic Acid
- Soda
Nutrition Facts (per 30 gram serving):
- 120 – Calories
- 1 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0.5 g – Monounsaturated Fat
- 0 mg – Cholesterol
- 270 mg – Sodium
- 25 g – Total Carbohydrate
- <1 g – Dietary Fiber
- <1 g – Sugars
- 3 g – Protein
Additional vitamins & minerals:
- 8% DV – Iron
Healthier Alternatives
Many of the more commercially processed brands of pretzels contain ingredients like artificial colors and flavors, modified corn starches, and enriched products. While there are many vegan choices for pretzel brands, they are not necessarily healthy brands. Let’s take a look at some companies and brands which are trying to change this.
Quinn Snacks
The Quinn Snacks company is committed to providing snack products without artificial ingredients, and have been featured in “Eat This, Not That” as one of the best snack foods to bring on a hike! Established in 2010, they continue to support agriculture and complete food transparency. It is considered the leading brand of pretzels sold by Whole Foods Market.
Grain Free Original Pretzel Chip
- Cassava Flour
- Potato Starch
- Tapioca Starch
- High Oleic Sunflower Oil
- Sweet potato flour
- Sunflower Lecithin
- Sea Salt
- Organic Rosemary Extract
- Baking Soda
Nutrition Facts (per 28 gram serving):
- 100 – Calories
- 2.5 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 320 mg – Sodium
- 20 g – Total Carbohydrate
- 2 g – Dietary Fiber
- 0 g – Sugars
- 2 g – Protein
Classic Sea Salt Twists
- Whole Grain Sorghum Flour
- Long Grain Brown Rice Flour
- Potato Starch
- Tapioca Starch
- High Oleic Sunflower Oil
- Organic Cane Sugar
- Organic Apple Cider Vinegar
- Sea Salt
- Xanthan Gum
- Sunflower Lecithin
- Baking Soda
- Vitamin E
Nutrition Facts (per 28 gram serving):
- 100 – Calories
- 2.5 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 320 mg – Sodium
- 20 g – Total Carbohydrate
- 2 g – Dietary Fiber
- 0 g – Sugars
- 2 g – Protein
Fit Joy Foods
Fit Joy Foods went through a re-brand and all of their pretzels are now certified as vegan! They completely removed honey from their pretzels and are now using date nectar. Cool.
Sea Salt Pretzel Twists
- Cassava Flour
- Potato Starch
- Chickpea Flour
- High Oleic Sunflower Oil
- Tapioca Starch
- Chickpea Protein
- Salt
- Date Nectar
- Yeast
- Sunflower Lecithin
Nutrition Facts (per 28 gram serving):
- 120 – Calories
- 4.5 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 150 mg – Sodium
- 20 g – Total Carbohydrate
- 0 g – Dietary Fiber
- 0 g – Sugars
- 1 g – Protein
Additional vitamins & minerals:
- 2% DV – Calcium
- 2% DV – Potassium
Vegan White Cheddar Pretzel Twists
- Cassava Flour
- Potato Starch
- Chickpea Flour
- High Oleic Sunflower Oil
- Tapioca Starch
- Chickpea Protein
- Date Nectar
- Sea Salt
- Yeast
- Sunflower Lecithin
- Tapioca Solids
- Nutritional Yeast
- Natural Flavor
- Onion Powder
- Lactic Acid
- Citric Acid
- Black Pepper
Nutrition Facts (per 28 gram serving):
- 120 – Calories
- 3 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 220 mg – Sodium
- 20 g – Total Carbohydrate
- 0 g – Dietary Fiber
- 1 g – Sugars
- 1 g – Protein
Additional vitamins & minerals:
- 2% DV – Calcium
- 2% DV – Potassium
Tangy Dijon Mustard Pretzels
- Cassava Flour
- Potato Starch
- Chickpea Flour
- High Oleic Sunflower Oil
- Tapioca Starch
- Chickpea Protein
- Date Nectar
- Sea Salt
- Yeast
- Sunflower Lecithin
- Mustard Seeds
- Garlic Powder
- Citric Acid
- Onion Powder
- Black Pepper
- White Pepper
- Turmeric
- Stevia
Nutrition Facts (per 28 gram serving):
- 120 – Calories
- 4.5 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 160 mg – Sodium
- 19 g – Total Carbohydrate
- 0 g – Dietary Fiber
- 1 g – Sugars
- 1 g – Protein
Additional vitamins & minerals:
- 2% DV – Calcium
- 2% DV – Potassium
- 6% DV – Iron
LesserEvil
Simple acts and clean snacks is the motto of Lesser Evil Snacks. Founded in 2002, their beliefs in innovation, sustainability, organic and natural ingredients and food transparency help them create healthy, quality snack foods you can enjoy with many different dietary lifestyles.
Sun Poppers Himalayan Pink Salt
- Organic Cassava Flour
- Organic Avocado Oil
- Organic Protein Blend (Organic Watermelon Protein, Organic Pumpkin Protein Powder)
- Organic Tapioca Starch
- Himalayan Salt
Nutrition Facts (per 28 gram serving):
- 130 – Calories
- 6 g – Total Fat
- 1 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 190 mg – Sodium
- 16 g – Total Carbohydrate
- 1 g – Dietary Fiber
- 0 g – Sugars
- 3 g – Protein
Additional vitamins & minerals:
- 1% DV – Potassium
- 5% DV – Iron
Paleo Puffs “No Cheese” Cheesiness
- Organic Cassava Flour
- Organic Coconut Oil
- Organic Tapioca Starch
- Organic Tapioca Solids
- Organic Sweet Potato Powder
- Himalayan Crystal Salt
- Organic Nutritional Yeast
- Organic Coconut Flour
- Organic Flavor
- Yeast Extract
- Organic Garlic Powder
- Organic Onion Powder
- Lactic Acid
- Organic Ground Mustard
- Organic Spices
Nutrition Facts (per 28 gram serving):
- 130 – Calories
- 6 g – Total Fat
- 5 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 190 mg – Sodium
- 19 g – Total Carbohydrate
- 1 g – Dietary Fiber
- 0 g – Sugars
- 0 g – Protein
Final Thoughts
While pretzels may be what many people who are dieting to try and lose weight choose over potato chips or other snacks, the brand of pretzel you choose is important. Rold Gold pretzels do have varieties which are vegan-friendly, including all the original versions. But, you’ll want to steer clear of the varieties with cheese and honey listed in the ingredients in order to choose those which are vegan-friendly.
If you are looking for a healthier alternative to the major commercially produced pretzel snacks, try one of the varieties from Quinn Snacks, FitJoy, or LesserEvil. With complete food transparency, clean and simple ingredients, and innovative uses of natural sweeteners, these vegan-friendly brands are sure to please!
Related Questions
Are pretzels fried or baked?
This is a great question, and one I have never thought about! To make hard pretzels, the process involves convection oven baking, and takes about 4-8 to cook. The pretzels are then dried, in either an oven or a kiln in order to reduce their moisture content.
Are pretzels keto-friendly?
Pretzels are not keto-friendly as they are a high-carb and processed food. Other reasons they are not considered acceptable for the keto lifestyle is because some brands contain high fructose corn syrup and enriched flours.
Are pretzels gluten-free?
As most commercially processed pretzels contain enriched wheat flour, they cannot be considered gluten-free. Opt instead for companies who produced pretzels using cassava, chickpea, or sorghum flours.