Are Pretzels Bad For You?
Short answer
While pretzels will provide you small amounts of vitamins and minerals, they aren't entirely healthy. If you are going to consume them, we recommend unsalted varieties in moderation.
Recommended Alternative
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Although pretzels contain a mix of carbohydrates, protein, fat and fiber, they aren’t exactly a healthy snack option. This is mostly because of the small amount of protein - roughly 2.8 grams in a 1-ounce serving. This is not enough to give the body a sufficient energy burst.
On the positive side, pretzels also contain about 5% of the daily value of fiber and a handful of vitamins and minerals including iron, magnesium, potassium, niacin, and vitamin E. In fact, just a 1-ounce serving contains 1.55 mg of iron, 9% of a woman’s RDA, and 1.7 mg of niacin (vitamin B3), 12% of a woman’s RDA.
Iron plays a major role in the body, helping to make new red blood cells to carry oxygen throughout the body. It also keeps the muscles and organs functioning and provides energy. Vitamin B3 helps turn carbohydrates into energy in the body and can reduce the risk of cardiovascular disease. Pretzels aren't the best sources of these vitamins and minerals, but at least there is something good in your pretzel snacking.
Salt is one of the biggest downsides to eating pretzels. While sodium is a necessary part of your diet, you don’t actually have to add it to any of your foods to get the proper amount. The naturally occurring salt in whole food sources is enough for your body to function. Too much sodium in the body leads to a host of negative health effects like high blood pressure and heart disease. Salt will make you thirsty as your electrolyte balance can be thrown off. High salt can also lead to osteoporosis by causing calcium to leach out of the bones. You should check the label on your pretzels before buying them as some contain much more salt than others. You can even buy ones without salt to prevent these consequences.
Possible short-term side effects
- dehydration
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increased thirst
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electrolyte imbalance
Possible long-term side effects
- weight gain
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high blood pressure
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heart disease
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osteoporosis
Ingredients to be aware of
Benefits
- decent source of:
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iron
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magnesium
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potassium
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niacin
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vitamin e
Our Wellness Pick
(what is this?)
Quinn Almond Butter Pretzels
- Real maple infusion
- Almond butter filled
- Convenient 5oz bags
- 4-Pack quantity
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Written by Kristin Brown, DC, MS
Published on: 07-30-2016
Last updated: 12-15-2023
Thank you for your feedback!
Written by Kristin Brown, DC, MS
Published on: 07-30-2016
Last updated: 12-15-2023
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