How many calories is a single pretzel stick?

A single pretzel stick contains approximately 10-15 calories on average. The exact calorie count can vary depending on the brand, size and cooking method.

The Factors That Influence Pretzel Stick Calories

There are several factors that can affect the calorie content of pretzel sticks:

  • Ingredients – Pretzels made with whole wheat or multigrain flours tend to be slightly higher in calories than those made with refined white flour.
  • Size – Larger pretzel sticks naturally contain more calories than smaller, thinner sticks.
  • Cooking method – Pretzels cooked in oil will absorb some of the oil, increasing calorie content. Air-baked pretzels will be lower in calories.
  • Toppings and flavors – Additions like honey, cinnamon sugar or chocolate will add more calories than plain salted pretzels.
  • Serving size – Calorie counts are usually based on the standard 1-pretzel (10-15g) serving size. Eating multiple sticks will increase calories.

To get a more accurate idea of calories, check the nutrition facts label on the brand of pretzel sticks you are eating. The label will list the serving size (usually 1 pretzel) and total calories per serving.

Typical Calorie Range for Pretzel Sticks

Here is the typical calorie range for some popular pretzel stick brands and types:

Pretzel Stick Type Calories per 1 Pretzel (10-15g)
Snyder’s of Hanover Mini Pretzels Sticks 13
Rold Gold Tiny Twists Pretzels 15
Utz Sourdough Specials Pretzel Sticks 15
Bachman Pretzel Sticks 10
Herr’s Pretzel Sticks 10
Aldi Crunchy Sourdough Pretzel Sticks 15
Trader Joe’s Honey Wheat Pretzel Sticks 13

As you can see, most plain pretzel sticks, regardless of brand, contain 10-15 calories per stick.

Factors That Add Calories

Certain factors can increase the calorie content of pretzel sticks:


Larger pretzel sticks that are 20g or more will have more calories – closer to 20-30 calories per stick. These are often labeled “pretzel rods” rather than “pretzel sticks.”

Coatings and Toppings

Any additional coatings or toppings will add calories:

  • Cinnamon sugar: +20 calories
  • Chocolate drizzle: +25 calories
  • Yogurt coating: +30 calories
  • Strawberry or other fruit dip coating: +35 calories
  • Caramel: +40 calories
  • Peanut butter: +50 calories

Multigrain and Whole Wheat

Pretzel sticks made with whole wheat or multigrain flours add slightly more calories, about +2-3 calories per stick versus white flour.

Serving Size

Eating multiple pretzel sticks will increase the total calorie intake. For example, 5 pretzel sticks would be 50-75 calories rather than 10-15 calories for a single stick.

Lowest Calorie Options

To get pretzel sticks with the lowest calories, choose:

  • Thinner sticks that are around 10g each
  • Made with refined white flour rather than whole grains
  • No extra coatings, drizzles or dips
  • Plain, unflavored and salt-free if possible
  • Air baked rather than cooked in oil
  • Sticks that come in 100 calorie snack packs to control portion

Some good low calorie pretzel stick options include:

  • Bachman Pretzel Sticks (10 calories per stick)
  • Herr’s Mini Pretzels Sticks (10 calories per stick)
  • Utz Pretzel Sticks 100 Calorie Snack Packs (100 calories per pack)
  • Snyder’s of Hanover 100 Calorie Packs (100 calories per pack)
  • Trader Joe’s Pretzel Slims (11 calories per stick)

High Calorie Options

On the opposite end, some higher calorie pretzel stick options include:

  • Utz Sourdough Specials Hard Pretzels (20 calories per stick)
  • Rold Gold Giant Sourdough Pretzel Rods (35 calories per rod)
  • Snyder’s of Hanover Honey Mustard and Onion Pretzel Pieces (25 calories per stick)
  • Herr’s Pretzel Sticks with Hershey’s Chocolate (25 calories per stick)
  • Auntie Annie’s Classic Pretzels (20 calories per stick)

Tips for Reducing Calories

A few tips to cut calories if pretzel sticks are a favorite snack:

Portion Control

Stick to the standard 1-stick serving size or 100 calorie snack packs.

Dips and Toppings

Avoid higher calorie pretzels with coatings, drizzles or served with dipping sauce.

Alternate Snack Options

Swap pretzel sticks for lower calorie snacks like air-popped popcorn, fruits and vegetables from time to time.


Enjoy pretzels with water instead of high calorie beverages to help offset calories.

The Calorie Difference Between Pretzels vs. Pretzel Sticks

Traditional pretzel knots and twists tend to be slightly higher in calories than pretzel sticks.

Here’s a comparison of pretzel calories:

Pretzel Type Calories
1 Pretzel Stick (10g) 10-15 calories
1 Mini Pretzel Twist (15g) 20-25 calories
1 Large Soft Pretzel (56g) 200-225 calories
1 Hard Pretzel Knot (28g) 100-110 calories

Pretzel sticks tend to have less surface area than knots and twists, resulting in slightly lower calorie density.

Calorie Density of Pretzels

Understanding calorie density can be useful for weight management and calorie control:

  • Pretzel sticks: 70 calories per ounce
  • Pretzel twists: 80 calories per ounce
  • Hard pretzel knots: 110 calories per ounce
  • Soft pretzels: 85 calories per ounce

Knowing the average calorie density can make portion control easier when snacking on pretzels. As a guide, most experts recommend keeping snack calories to around 100-200 calories.

Health Impact of Pretzels

Despite being relatively high in refined carbs and salt, pretzels can fit into a healthy diet in moderation. Some benefits include:

  • Plant-based source of carbohydrates for energy
  • Low in fat and contain no cholesterol
  • Contain some polyunsaturated fats from vegetable oils
  • Provide small amounts of nutrients like manganese, folate and copper

Potential downsides if overconsumed:

  • High glycemic index can spike blood sugar
  • Refined flour has less fiber than whole grain options
  • Often high in sodium, especially flavored varieties
  • Low protein and nutrients compared to other snacks

Overall, pretzels can be an enjoyable treat in moderation, but healthier snacks include options like nuts, seeds, veggies, fruits, yogurt and cheese.


A single pretzel stick averages about 10-15 calories, with most popular brands falling in this range. Sticks tend to have slightly less calories than pretzel twists or knots. Factors like size, cooking method and toppings can increase pretzel calories. To reduce calories, stick to thinner sticks with no additional coatings or dips. Pretzels can fit into a balanced diet, but contain refined carbs and sodium to be aware of.

Leave a Comment