Pretzel
High GI
GL 51 per piece (100 g) · GL 51 per 100 g
- Low added sugar
- Very high glycemic load
Pretzel has a glycemic index of 75 (High). One piece (100 g) adds a glycemic load of 51.
Updated Nov 14, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 29.3 per 100 g Lower glycemic load, significantly higher fiber, and less processing make it better for blood sugar control.
Whole grain rye crispbread - GL 18 per 100 g Lower glycemic index and more fiber compared to pretzels, which helps stabilize blood sugar.
Sprouted bread - GL 25 per 100 g Much lower glycemic impact and higher protein content supports better insulin sensitivity.
Chickpea Flour
Logi · Manage Insulin Resistance
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Pretzel is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 medium pretzel | 100 g | 51 |
| 1 large pretzel | 200 g | 102 |
Nutrition Facts (per 100g)
per 100g
| Calories | 340 kcal |
| Carbohydrates | 68 g |
| Sugars (Total) | 2 g |
| Natural | 2 g |
| Added | 0 g |
| Fiber | 2.5 g |
| Soluble | 0.8 g |
| Insoluble | 1.8 g |
| Protein | 9 g |
| Fat | 2.5 g |
| Saturated | 0.5 g |
| Unsaturated | 2 g |
| Sodium | 900 mg |
Processing Level
Why this score?
- Low added sugar
- Moderate protein content
- Very high glycemic load
- High glycemic index
- High sodium content
Calculate the glycemic load of a meal with Pretzel
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Pretzel?
Pretzel has a glycemic index of 75 (High). One piece (100 g) has a glycemic load of 51; per 100 g the glycemic load is 51.
Is Pretzel good for people with insulin resistance?
Pretzel has a high glycemic index (75) and raises blood sugar quickly. A lower-load alternative is Whole grain rye crispbread.
How does Pretzel affect blood sugar?
Pretzel has a glycemic load of 51 per 100g, which indicates a significant impact on blood sugar levels.
Check Pretzel in the Logi app, with your portion.
