Are pretzels keto?
Pretzels
Not keto No — pretzels are not keto-friendly.
Low in fat but almost pure starch — about 22 g net carbs per ounce.
Nutrition per serving
1 oz · 28 g- Net carbs
- 22g
- Calories
- 108kcal
- Protein
- 2.8g
- Fat
- 0.8g
- Total carbs
- 23 g
- Fiber
- 1 g
One serving vs. a 20 g daily net-carb limit 108%
1.1× the daily limit
About 6.5 g of pretzels adds up to 5 g net carbs — about 23% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 108 kcal | 384 kcal |
| Total carbohydrate | 23 g | 80 g |
| Dietary fiber | 1 g | 3.4 g |
| Net carbs | 22 g | 77 g |
| Sugars | 0.6 g | 2.2 g |
| Protein | 2.8 g | 10 g |
| Fat | 0.8 g | 2.9 g |
Portion calculator
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Better keto swaps for pretzels
Keto substitutes for chips & crackers 6 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace pretzels
Frequently asked questions
Are pretzels keto?
No — pretzels are not keto-friendly. Low in fat but almost pure starch — about 22 g net carbs per ounce.
How many net carbs are in pretzels?
1 oz (28 g) of pretzels has about 22 g net carbs (23 g total carbs minus 1 g fiber). Per 100 g, that's 77 g net carbs.
How much pretzels can I eat on keto?
About 6.5 g of pretzels adds up to 5 g net carbs — about 23% of a typical serving. On a typical 20 g daily limit, one serving uses about 108% of your carbs.
What is a good keto substitute for pretzels?
Try pork rinds, almonds. See our full guide: keto substitutes for chips & crackers.
