Pretzels
Baked refined flour with almost no fiber, fat or protein — one of the fastest-spiking packaged snacks.
FatTonic Facts
Pretzels · per serving 1 oz (30g)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 19 | −41.8 |
| Sugar (g) | 1 | −0.8 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 3 | +2.1 |
| Glycemic index | 83 | |
| Carbs (g) | 24 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 167555 (Snacks, pretzels, hard, plain, salted), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 30 g): carbs 80.4, sugar 2.2, fiber 3.4, protein 10, fat 2.9 g.
What this means for fat-burning
Why this score: glycemic load 19 set it, −41.8 points. Source: USDA FoodData Central, FDC 167555.
Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Pretzels scores 37, rated Poor. It scores higher than 14% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does pretzels spike insulin?
Glycemic load 19 for 1 oz (30g); FatTonic Score 37/100 — it works against fat-burning.
Is pretzels good for fat loss?
Poor (37/100): pretzels works against fat-burning.