Soft pretzel
High GI
GL 61.2 per typical piece (120 g) · GL 51 per 100 g
- Contains some protein
- Very high glycemic load
Soft pretzel has a glycemic index of 75, lower than plain Classic Pretzels (80). One typical piece (120 g) adds a glycemic load of 61.2.
Updated Oct 25, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 25 per 100 g Whole grain pretzels have more fiber and a lower glycemic impact than regular soft pretzels.
Whole wheat pretzel - GL 18 per 100 g Sprouted grain breadsticks are less processed and have a lower glycemic load, making them better for blood sugar control.
Sprouted bread - GL 17.4 per 100 g Roasted chickpeas are high in fiber and protein, and have a much lower glycemic load than soft pretzels.
Roasted chickpeas
Forms of Classic Pretzels
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Soft pretzel is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 340 kcal |
| Carbohydrates | 68 g |
| Sugars (Total) | 3.5 g |
| Natural | 1.5 g |
| Added | 2 g |
| Fiber | 2.5 g |
| Soluble | 0.8 g |
| Insoluble | 1.8 g |
| Protein | 8.5 g |
| Fat | 3.5 g |
| Saturated | 0.6 g |
| Unsaturated | 2.9 g |
| Sodium | 1100 mg |
Processing Level
Why this score?
- Contains some protein
- Provides modest fiber
- Very high glycemic load
- High sodium content
- Highly refined carbs
Calculate the glycemic load of a meal with Soft pretzel
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Soft pretzel?
Soft pretzel has a glycemic index of 75 (High). One typical piece (120 g) has a glycemic load of 61.2; per 100 g the glycemic load is 51.
Is Soft pretzel good for people with insulin resistance?
Soft pretzel has a high glycemic index (75) and raises blood sugar quickly. A lower-load alternative is Whole wheat pretzel.
Which form of Classic Pretzels has the lowest glycemic load?
Among the forms of Classic Pretzels in this database, Whole wheat pretzel has the lowest glycemic load (25 per 100 g).
Check Soft pretzel in the Logi app, with your portion.
