Snacks & meals
How much fiber is in pretzels?
1 g
of fiber in 1 oz of pretzels (28 g). That is a small amount: 3% of a man’s daily target (38 g) and 4% of a woman’s (25 g).
How it compares
Pretzels ranks #17 of 21 snacks & meals and #235 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Fig bar | 2 bars (32 g) | 1.5 g |
| Granola bar | 1 bar (25 g) | 1.3 g |
| Chewy granola bar | 1 bar (28 g) | 1.3 g |
| Pretzels | 1 oz (28 g) | 1 g |
| Fruit leather | 1 oz (28 g) | 1 g |
| Potato chips | 1 oz (28 g) | 0.9 g |
| Rice cake | 2 cakes (18 g) | 0.8 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Chili with beans | 1 cup (256 g) | 8.4 g |
| Bean & beef burrito | 1 burrito (198 g) | 5.9 g |
| Minestrone | 1 cup (241 g) | 5.8 g |
| Granola | 1/2 cup (61 g) | 5.4 g |
Getting to your daily target
You would need about 25 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in pretzels?
1 oz of pretzels (28 g) contains 1 g of dietary fiber, according to USDA data. 100 g contains 3.4 g.
Is pretzels high in fiber?
Low in fiber. One serving gives 4% of the 28 g Daily Value used on US food labels. It ranks #17 of 21 snacks & meals in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 19047: “Snacks, pretzels, hard, plain, salted”. Fiber, total dietary: 3.4 g per 100 g. Serving weight 28 g. How we calculate.