Pretzels may not be your go-to snack if you’re watching your salt intake. With their twisted baked dough and signature salt crystals, they’re not exactly a low-sodium option. However, that doesn’t mean you have to skip pretzels entirely.
In fact, pretzels can be a healthy and satisfying snack when enjoyed in moderation. Whether paired with your favorite dip or served alongside a sandwich, they’ve earned their place as a snack-time favorite. Beyond their crunch and flavor, pretzels are naturally low in fat, a good source of energy-boosting carbohydrates and B vitamins, and some varieties even offer fiber to support your diet.
If the main downside of pretzels is their sodium content, don’t worry—we can work around that! The FDA recommends consuming less than 2,300 mg of sodium daily, so staying within those limits starts with smart choices. Begin by checking food labels and looking for pretzel brands with 250 mg of sodium or less per serving. You can also opt for products labeled as "low sodium," "no salt added," or "salt-free."
To help you make informed choices, we’ve ranked 10 popular pretzel brands by their sodium content, from the least salty to the most. Keep reading to see how your favorite pretzels stack up, and don’t miss 11 Common Grocery Items That Are Secretly Loaded with Salt for more tips!
Fit Joy Grain Free Sea Salt Pretzels
Nutrition (Per 1 oz. serving):
- Calories: 120
- Fat: 3 g (Saturated Fat: 0 g)
- Sodium: 220 mg
- Carbs: 21 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 1 g
Fit Joy’s Grain Free Sea Salt Pretzels take the top spot for low sodium, with just 220 mg per serving (about 20 pretzels). This makes them a winner for those aiming to stay within the 250 mg sodium guideline. The lower sodium content can be attributed to the use of sea salt, which contains fewer milligrams of sodium per teaspoon than table salt due to its larger crystal size.
In addition to being low in sodium, these pretzels are grain-free, making them a great option for individuals with gluten, nut, or dairy allergies. They’re a crunchy, allergen-friendly snack you can feel good about!
Snack Factory Original Pretzel Crisps
Nutrition (Per 1 oz. serving):
- Calories: 110
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 270 mg
- Carbs: 24 g (Fiber: <1 g, Sugar: 2 g)
- Protein: 2 g
Snack Factory Original Pretzel Crisps offer a fun twist on traditional pretzels. Their flat shape makes them perfect for scooping up dips or layering with toppings, much like a cracker. With 270 mg of sodium per serving (about 11 pretzels), they’re a relatively moderate option in terms of salt content, ranking second on this list.
However, be mindful of what you pair them with—topping them with high-sodium items like cheese or cured meats can quickly push the sodium count higher. Keep it balanced for a crunchy, versatile snack you can enjoy guilt-free!
Snyder's of Hanover Mini Twists
Nutrition (Per 1 oz. serving):
- Calories: 110
- Fat: 0.5 g (Saturated Fat: 0 g)
- Sodium: 280 mg
- Carbs: 23 g (Fiber: 1 g, Sugar: 1 g)
- Protein: 3 g
Good news for fans of Snyder’s of Hanover Mini Twists: these pretzels are only moderately salted. With 280 mg of sodium per serving (about 19 pretzels), they slightly exceed the recommended 250 mg guideline but still leave some room for flexibility in your overall daily intake. A classic snack choice, they’re a crunchy, satisfying option for those keeping an eye on sodium.
Real Food From the Ground Up Cauliflower Twists Veggie Pretzels
Nutrition (Per 1 oz. serving):
- Calories: 120
- Fat: 2.5 g (Saturated Fat: 0 g)
- Sodium: 330 mg
- Carbs: 23 g (Fiber: 1 g, Sugar: 1 g)
- Protein: 1 g
Veggie chips have been around for years, but veggie pretzels are a newer twist on the classic snack. Real Food From the Ground Up Cauliflower Twists Veggie Pretzels are grain-free, making them a great option for individuals with specific food allergies. Their sodium content comes from sea salt, giving them a pleasantly salty flavor while keeping the crystals less dense.
With 330 mg of sodium per 20-pretzel serving, they’re not the lowest-sodium choice for grain-free enthusiasts, but they’re not the worst either. A crunchy, allergen-friendly option, these veggie pretzels offer a unique alternative for snack time.
Utz Mixed Minis Sea Salt
Nutrition (Per 1 oz. serving):
- Calories: 100
- Fat: 1.5 g (Saturated Fat: 0 g)
- Sodium: 350 mg
- Carbs: 21 g (Fiber: 1 g, Sugar: <1 g)
- Protein: 2 g
Unfortunately, Utz Mixed Minis Sea Salt Pretzels fall short when it comes to sodium content. Despite being salted with sea salt, they pack 350 mg of sodium per serving (about 17 pretzels), which is quite high for a single snack. If Utz is your go-to brand, consider monitoring your sodium intake for the rest of the day to stay within recommended limits. Otherwise, it might be best to leave these on the shelf and opt for a lower-sodium option.
Quinn Whole Grain Sea Salt Pretzel Twists
Nutrition (Per 1 oz. serving):
- Calories: 120
- Fat: 3 g (Saturated Fat: 0 g)
- Sodium: 400 mg
- Carbs: 22 g (Fiber: 1 g, Sugar: 1 g)
- Protein: 1 g
Quinn Whole Grain Sea Salt Pretzel Twists are made with whole grain sorghum, a naturally gluten-free flour, making them an excellent choice for those with celiac disease or gluten sensitivities. However, their sodium content is on the higher side, with 400 mg per serving (about 16 pretzels).
If these are your go-to gluten-free pretzels, consider enjoying them in smaller portions or skipping salty dips to keep your sodium intake in check. While tasty and allergen-friendly, moderation is key with this option.
Herr's Pub Style Sourdough Mini Pretzels
Nutrition (Per 1 oz. serving):
- Calories: 110
- Fat: 1 g (Saturated Fat: 0 g)
- Sodium: 420 mg
- Carbs: 23 g (Fiber: 1 g, Sugar: 0 g)
- Protein: 3 g
Herr's Pub Style Sourdough Mini Pretzels are made with sourdough, meaning the dough undergoes fermentation instead of using yeast. This process offers health benefits, such as improved vitamin and mineral absorption and prebiotics that support gut health.
However, these perks don’t offset the high sodium content—one serving (about 15 pretzels) contains 420 mg of sodium. While they bring some nutritional positives to the table, the sodium count is something to be mindful of when enjoying this snack.
Bachman Original Twist Pretzels
Nutrition (Per 1 oz. serving):
- Calories: 100
- Fat: 1 g (Saturated Fat: 0 g)
- Sodium: 440 mg
- Carbs: 20 g (Fiber: 1 g, Sugar: 0 g)
- Protein: 2 g
Bachman’s Original Twist Pretzels are flame-baked in a brick oven, which likely gives them a satisfying crunch. However, this unique baking process doesn’t change their sodium content—a hefty 440 mg per serving, and a serving is just five pretzels.
While Bachman’s may not be widely available nationwide, if it’s an option for you, it’s worth reconsidering. With such a high sodium count, there are better choices for those watching their salt intake.
Rold Gold Tiny Twists
Nutrition (Per 1 oz. serving):
- Calories: 110
- Fat: 1 g (Saturated Fat: 0 g)
- Sodium: 450 mg
- Carbs: 23 g (Fiber: <1 g, Sugar: 1 g)
- Protein: 2 g
It’s a sad day for Rold Gold Tiny Twists lovers. With 450 mg of sodium per serving (about 17 pretzels), they rank as one of the saltiest options on this list. While there are snacks with even higher sodium levels, these pretzels are still a bit too salty for comfort.
Adding dips to the mix doesn’t help—just one teaspoon of traditional Dijon mustard adds another 135 mg of sodium. If you’re watching your salt intake, you might want to think twice before reaching for these.
Glutino's Pretzel Twists
Nutrition (Per 1 oz. serving):
- Calories: 110
- Fat: 2 g (Saturated Fat: 0 g)
- Sodium: 640 mg
- Carbs: 21 g (Fiber: 0 g, Sugar: 1 g)
- Protein: 1 g
It might come as a surprise, but Glutino's Pretzel Twists, a gluten-free option, top the sodium charts with a staggering 640 mg per serving—nearly 200 mg more than the runner-up, Rold Gold Tiny Twists. While these pretzels are free from common allergens like gluten, wheat, casein, and soy, their sodium content makes them far from ideal for those mindful of salt intake.
Instead, consider naturally gluten-free crunchy snacks like rice cakes or chickpea puffs, which typically contain less than 200 mg of sodium per serving. These are a healthier, low-sodium alternative that still satisfy your craving for crunch.