Yogurt covered pretzels have become a popular snack in recent years, marketed as a healthy alternative to traditional snacks like chips or candy. But are they really a nutritious choice? Let’s take a closer look at the nutrition facts of yogurt covered pretzels and find out just how healthy they are.
What are yogurt covered pretzels?
Yogurt covered pretzels are pretzels that have been dipped or coated in yogurt. The most common varieties are covered in a sweetened yogurt coating, flavored with vanilla, chocolate, or fruit flavors like strawberry or raspberry. Some brands use Greek yogurt for the coating to boost the protein content. The yogurt adds creaminess and a tangy flavor to the crunchy, salty pretzel on the inside.
Are they a healthy snack choice?
At first glance, yogurt covered pretzels may seem like a healthy snack. Yogurt is a good source of calcium, protein, and other nutrients. And pretzels are low fat. However, when combined into a coated snack, the nutrition profile changes significantly. Let’s compare the nutrients in 1 ounce (about a small handful) of yogurt covered pretzels to 1 ounce of regular salted pretzels:[1]
| Nutrition Facts | Yogurt coated pretzels (1 oz) | Pretzels (1 oz) |
|---|---|---|
| Calories | 110 | 108 |
| Total Fat | 3 g | 1 g |
| Saturated Fat | 2 g | 0 g |
| Sodium | 125 mg | 478 mg |
| Total Carbs | 21 g | 23 g |
| Sugar | 5 g | 0 g |
| Protein | 2 g | 3 g |
As you can see, yogurt coated pretzels have more fat, sugar, and sodium compared to regular pretzels. The yogurt coating adds saturated fat, sugar, and sodium that you wouldn’t get in plain pretzels. The protein is slightly lower as well.
Are they just empty calories?
With the extra fat and sugar from the yogurt coating, you may wonder if yogurt covered pretzels are just empty calories devoid of nutrition. But if you look beyond the coating, pretzels themselves are made from simple whole grains and contain some valuable nutrients:
- Pretzels are low glycemic index, meaning they won’t spike your blood sugar as much as other refined carb snacks.
- They provide manganese, copper, phosphorus and magnesium.
- Pretzels are fat free and contain no cholesterol when eaten plain.
- They have some protein and fiber.
So the pretzel on the inside does contribute some nutritional value. But overall, the yogurt coating counterbalances the benefits of the pretzel.
Should you choose yogurt covered pretzels or regular pretzels?
If you’re choosing between yogurt covered pretzels or regular pretzels, the regular pretzels win out nutritionally. Plain pretzels have less fat, sugar and sodium. And you can control how much salt is added to your serving. However, keep portion size in mind. One ounce of pretzels is about 1/4 cup. It’s easy to overeat plain pretzels and end up consuming excess calories and sodium.
The pros and cons of yogurt covered pretzels
Now that we’ve compared their nutrition to regular pretzels, let’s summarize the main pros and cons of yogurt covered pretzels:
Pros
- Provide calcium from the yogurt coating
- Have a sweet, tangy flavor from the yogurt
- Low glycemic index from the whole grain pretzel
- Portable, easy snack
Cons
- Higher in fat, sugar and sodium than plain pretzels
- Lower in protein compared to plain pretzels
- Often lack fiber, vitamins and minerals
- Easy to overeat which can lead to excess calories
As with many snacks, moderation and portion control are key if choosing to eat yogurt covered pretzels. The pretzel base does provide some nutritional benefit, but the yogurt coating adds unhealthy fat, sugar and sodium.
Ingredients in yogurt covered pretzels
To understand why yogurt covered pretzels are high in sugar and sodium, let’s look at the two main ingredients: pretzels and yogurt coating.
Pretzels
The pretzel base of yogurt covered pretzels is typically made from:
- Enriched flour (contains B vitamins and iron added back after processing)
- Yeast
- Salt
- Malt syrup or malted barley flour
- Soda water
Pretzels start out as a simple dough mixture of flour, yeast and water. The unique pretzel shape is formed by looping and twisting the dough before baking. Pretzels are boiled briefly in water before baking, which gives them their shiny outer shell and chewy texture.[2]
So plain pretzels themselves contain minimal ingredients. But many pretzel brands add extra salt, oil or other flavorings. Check the nutrition label to identify any unhealthy additions like:
- Excess sodium from salt
- Sugar or honey
- Oils like canola, soybean or vegetable oil
- Butter or cheese flavors
Choose plain, unsalted pretzels whenever possible to keep sodium and fat low.
Yogurt coating
The most common recipe for the yogurt coating includes:
- Yogurt (regular or Greek)
- Sugar
- Vegetable oil
- Natural and artificial flavors
- Citric acid
- Corn syrup
- Gelatin
- Food coloring
As you can see, while yogurt is the main ingredient, the coating also contains added sugars, oils, preservatives and coloring. This contributes to the higher fat, sodium and sugars compared to plain pretzels.
Greek yogurt tends to have less sugar than regular yogurt. But most commercial brands of yogurt covered pretzels opt for regular yogurt or non-fat yogurt to keep costs down.
Are there healthy yogurt covered pretzel brands?
When choosing a product, your best bet is to read nutrition labels closely and look for the following characteristics:
- Greek yogurt as the coating instead of regular
- No artificial sweeteners or vegetable oils
- Low in added sugars (under 6g per serving)
- No artificial dyes or colors
- Higher in protein (3g or more per serving)
Some healthier brands of yogurt covered pretzels include:
- Absolutely Gluten Free: Use Greek yogurt and no artificial ingredients. 130 calories, 5g fat, 5g sugars per 1 oz.
- Snack Factory: Use plain non-fat yogurt with no artificial sugars or oils. 110 calories, 2g fat, 4g sugars per 1 oz.
- Made in Nature: Contain organic oats, honey and sunflower oil. 150 calories, 5g fat, 6g sugars per 1 oz.
Comparing nutrition labels can help identify the healthiest options if you want to incorporate yogurt covered pretzels into your diet.
Health effects of yogurt covered pretzels
While yogurt covered pretzels can be worked into a healthy diet in moderation, eating too many may negatively impact your health. Here are some health effects to be aware of:
Weight gain
With 110-150 calories per serving, yogurt covered pretzels are dense in calories. It’s easy to mindlessly overeat them, especially since the sweet flavor encourages you to keep munching. Overconsumption can lead to excess calorie intake and weight gain over time.
Blood sugar spikes
The combination of refined carbs from the pretzel with added sugars in the yogurt coating result in a high glycemic index food. When eaten in large quantities, this can spike your blood sugar and energy levels rapidly.[3]
Increased inflammation
The vegetable oils commonly used in the yogurt coating contain omega-6 fatty acids. Consuming too many omega-6s compared to omega-3s promotes inflammation in the body.[4] Chronic inflammation is linked to numerous health conditions.
Nutritional deficiencies
Since yogurt covered pretzels are low in fiber and rich in refined carbs, overeating them may displace more nutrient-dense foods from your diet. This could lead to deficiencies in vitamins, minerals and antioxidants over time.
High sodium intake
The combination of salty pretzels with the sodium-containing yogurt coating results in excessive sodium intake if you eat too many. This could contribute to high blood pressure, heart disease and fluid retention issues.
Healthier homemade yogurt covered pretzels
To control the ingredients and nutrition profile, consider making your own yogurt covered pretzels at home. Here’s a simple recipe:
Ingredients
- 4 cups plain pretzels
- 1 cup plain Greek yogurt
- 1 tbsp honey or maple syrup
- 1 tsp vanilla extract
- 1/4 tsp cinnamon
Instructions
- Preheat oven to 275°F and line a baking sheet with parchment paper.
- In a small bowl, stir together the Greek yogurt, honey or maple syrup, vanilla and cinnamon until well combined.
- Spread the pretzels out over the prepared baking sheet in a single layer.
- Drizzle the yogurt mixture over the pretzels, tossing gently to coat evenly.
- Bake for 25 minutes, tossing once halfway through. The yogurt will turn golden brown in spots.
- Allow to cool fully before serving. Store leftovers in an airtight container for up to 3 days.
Making yogurt covered pretzels at home enables you to control the amount of added sugar and use healthier ingredients like Greek yogurt. Baking helps firm up the yogurt coating and infuses the pretzels with a delicious sweet flavor.
The bottom line
So are yogurt covered pretzels healthy? In moderation, they can be an acceptable snack due to nutrients like manganese, copper and magnesium from the whole grain pretzel. But the sodium, sugars and inflammatory oils in the yogurt coating mean they should not be consumed excessively. Always read nutrition labels to choose the healthiest brand. And consider making your own yogurt coated pretzels at home for full control over the ingredients. Enjoy yogurt covered pretzels occasionally as part of a balanced diet, but don’t rely on them as a regular snack to avoid possible negative health impacts.
