Pretzel mix
High GI
GL 102 per typical cup (150 g) · GL 68 per 100 g
- Gluten-free for celiac or gluten-sensitive individuals
- High glycemic index and load
Pretzel mix has a glycemic index of 85 (High). One typical cup (150 g) adds a glycemic load of 102.
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 2.7 per 100 g These provide a similar crunchy texture to pretzels but with a significantly lower GL of 2 compared to 68, preventing sharp blood sugar spikes.
Flaxseed crackers - GL 17.4 per 100 g These offer a satisfying, savory crunch with a much lower GL of 8, making them a more blood-sugar-friendly alternative to high-glycemic pretzels.
Roasted chickpeas - GL 1.4 per 100 g Almonds provide a healthy, satiating crunch with a minimal GL of 1, which helps stabilize blood sugar levels compared to the rapid absorption of pretzel mix.
Almonds - Fresh celery stalks with natural almond butterGL 1 per 100 g This swap replaces refined carbohydrates with fiber and healthy fats, resulting in a negligible GL of 1 that supports steady glucose levels.
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Pretzel mix is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 380 kcal |
| Carbohydrates | 80 g |
| Sugars (Total) | 4 g |
| Natural | 1 g |
| Added | 3 g |
| Fiber | 2 g |
| Soluble | 0.6 g |
| Insoluble | 1.4 g |
| Protein | 3 g |
| Fat | 3 g |
| Saturated | 0.5 g |
| Unsaturated | 2.5 g |
| Sodium | 1200 mg |
Processing Level
Why this score?
- Gluten-free for celiac or gluten-sensitive individuals
- Low saturated fat
- High glycemic index and load
- Low fiber and protein
- High sodium content
Calculate the glycemic load of a meal with Pretzel mix
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Pretzel mix?
Pretzel mix has a glycemic index of 85 (High). One typical cup (150 g) has a glycemic load of 102; per 100 g the glycemic load is 68.
Is Pretzel mix good for people with insulin resistance?
Pretzel mix has a high glycemic index (85) and raises blood sugar quickly. A lower-load alternative is Flaxseed crackers.
How does Pretzel mix affect blood sugar?
Pretzel mix has a glycemic load of 68 per 100g, which indicates a significant impact on blood sugar levels.
Check Pretzel mix in the Logi app, with your portion.
