Snacks, pretzels, hard, made with enriched flour, unsalted
Category: Snacks Characteristics: Plain
Nutrition Highlights
Serving Size
Calories
108
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 90 (83.4%) |
| Protein | 10 (9.6%) |
| Fat | 8.9 (8.3%) |
| Total | 108 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 22 (79.2%) |
| Protein | 2.6 (9.1%) |
| Ash | 1.4 (4.9%) |
| Fat | 1.0 (3.5%) |
| Water | 0.9 (3.3%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Provides carbohydrates that can be a good source of energy. Enriched flour adds back nutrients lost during processing like thiamin, niacin, iron and folic acid
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Contains no fat or cholesterol. Unsalted version is low in sodium which is better for heart health and blood pressure control
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Fiber in whole grain pretzels can aid digestion and help you feel full for longer. However, these are made with enriched flour which has less fiber than whole grain
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Crunchy texture makes them a fun snack that can satisfy oral fixation or cravings without as much calories as other snack options
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Ingredients are simple and easy to recognize which is preferable for those watching processed foods or allergens
Risks
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High in sodium if salted. Unfortified enriched flour lacks essential vitamins and minerals like iron, folate and niacin compared to whole grains
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Made with refined flour which has had the germ and bran removed, resulting in a loss of fiber and other nutrients
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High in calories if consumed in large quantities without balancing with other healthier options as part of a meal or snack
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Lack of protein and healthy fats means it won't keep you feeling full for long and could lead to overeating
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Twist shape can promote mindless overeating if not paying attention to portion size
Additional Information
Snacks, specifically pretzels, are a popular choice for many people looking for a quick and convenient snack option. Pretzels come in various forms, but for the purpose of this analysis, we will focus on hard, plain pretzels made with enriched flour and unsalted.
Nutritional Benefits:
1. Low in Fat: Hard pretzels are typically low in fat, making them a healthier alternative to other snack options that are higher in saturated or trans fats. This can be beneficial for individuals looking to manage their weight or reduce their overall fat intake.
2. Source of Carbohydrates: Pretzels, made with enriched flour, are a good source of carbohydrates. Carbohydrates are the body's primary source of energy, providing fuel for daily activities and exercise. Including pretzels as part of a balanced diet can help maintain energy levels throughout the day.
3. Enriched with Vitamins and Minerals: Pretzels made with enriched flour are fortified with essential vitamins and minerals. Enriched flour is often fortified with nutrients such as iron, thiamine, riboflavin, niacin, and folic acid. These nutrients play vital roles in energy production, red blood cell formation, and overall health.
4. Low Sodium Option: Choosing unsalted pretzels can be beneficial for individuals who need to monitor their sodium intake. High sodium consumption has been linked to increased blood pressure, which can contribute to heart disease. By opting for unsalted pretzels, individuals can enjoy a snack without significantly increasing their sodium levels.
Nutritional Risks:
1. Lack of Fiber: One potential drawback of plain pretzels made with enriched flour is their low fiber content. Fiber is an essential nutrient that aids in digestion, promotes satiety, and helps regulate blood sugar levels. Since pretzels are typically made from refined grains, they may lack the fiber content found in whole grain alternatives.
2. Potential for Overconsumption: While pretzels can be a healthier snack option, it is important to be mindful of portion sizes. They are often consumed in larger quantities due to their light and crispy texture. Overeating pretzels can lead to excessive calorie intake, which may contribute to weight gain over time.
3. Limited Nutrient Profile: Although enriched with certain vitamins and minerals, pretzels made with enriched flour still lack the broad spectrum of nutrients found in whole foods. Relying solely on pretzels as a snack option may result in a limited nutrient profile and potential deficiencies in essential nutrients such as fiber, antioxidants, and phytochemicals.
4. Potential for Additives: Some commercially available pretzels may contain additives, preservatives, or flavor enhancers. These additives can vary depending on the brand and manufacturing process. It is important to read labels and choose brands that minimize the use of artificial additives or opt for homemade or organic versions whenever possible.
In conclusion, hard, plain pretzels made with enriched flour and unsalted can be a relatively healthy snack option when consumed in moderation. They provide a low-fat source of carbohydrates and are often fortified with essential vitamins and minerals. However, it is important to be aware of their limited fiber content, potential for overconsumption, and the possibility of additives in certain brands. Incorporating a variety of nutrient-dense foods alongside pretzels is crucial for a well-balanced diet.