FiberKit
How much fiber is in pretzels?
1 gfiber in 1 oz (28 g)
That’s 4% of the Daily Value, under the 10% the FDA calls a good source. It still adds up over a day.
- Per serving
- 1 g
- Daily Value
- 4%
- Per 100 g
- 3.4 g
- In grains and cereals
- #50 of 55
Soluble and insoluble fiber
Soluble 0.6 g (61%)Insoluble 0.4 g (39%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit. Bulgur, couscous, pasta, whole-wheat pasta, egg noodles, white bread, whole-wheat bread, multigrain bread, sourdough bread, french bread, bagel, english muffin, whole-wheat pita, flour tortilla, whole-wheat tortilla, naan, chapati, bran flakes, raisin bran, shredded wheat, wheat biscuits (Weetabix-style), wheat germ, wheat bran, whole-wheat flour, sprouted grain bread, dinner roll, croissant, Fiber One cereal and All-Bran cereal count as the same plant.
Swap for more fiber
Compared with other grains and cereals
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 |  Fiber One cereal⅔ cup | ⅔ cup | 18 g | 64% | |
| 2 | All-Bran cereal⅔ cup | ⅔ cup | 12.3 g | 44% | |
| 3 | Bulgur1 cup, cooked | 1 cup, cooked | 8.2 g | 29% | No split data |
| 4 | Raisin bran1 cup | 1 cup | 8.1 g | 29% | No split data |
| 5 |  Chickpea pasta (dry)2 oz, dry | 2 oz, dry | 8 g | 29% | |
| 50 | Pretzels1 oz | 1 oz | 1 g | 4% |
Questions
How much fiber is in pretzels?
Pretzels has 1 g of fiber in 1 oz (28 g), 4% of the Daily Value. That’s 3.4 g of fiber per 100 g.
Is pretzels high in fiber?
Not especially. One serving gives 4% of the Daily Value, under the 10% the FDA calls a good source.
Is the fiber in pretzels soluble or insoluble?
Both. A serving has 0.6 g of soluble and 0.4 g of insoluble fiber, so it’s 61% soluble.
How does pretzels compare with other grains and cereals?
It ranks #50 of 55 grains and cereals in FiberKit by fiber per serving. Fiber One cereal leads with 18 g in ⅔ cup.
What’s a higher-fiber swap for pretzels?
Rye crispbread has 5 g in 2 crispbreads. That’s 4 g more than a serving of pretzels. Also try air-popped popcorn (3.5 g) or whole-wheat crackers (2.9 g).
Fiber: USDA FoodData Central, SR Legacy, FDC ID 167555. Values are for the serving shown and vary with variety and cooking.