Whole wheat pretzel
Low GI
GL 30 per typical piece (120 g) · GL 25 per 100 g
- Higher fiber than refined pretzels
- High sodium content
Whole wheat pretzel has a glycemic index of 50, lower than plain Classic Pretzels (80). One typical piece (120 g) adds a glycemic load of 30.
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1.4 per 100 g Almonds have a significantly lower GL of 1 compared to 25, providing a much steadier blood sugar response.
Almonds - GL 2 per 100 g Vegetable sticks with hummus offer a satisfying crunch with a much lower GL of 2, preventing the sharp glucose spike associated with pretzels.
Raw vegetable sticks with hummus dip - GL 17.4 per 100 g Roasted chickpeas provide a similar savory, crunchy snacking experience but with a much lower GL of 8, leading to better glycemic control.
Roasted chickpeas - GL 0.5 per 100 g Pumpkin seeds are a nutrient-dense, low-GL alternative that helps maintain stable blood sugar levels compared to the high GL of pretzels.
Pumpkin seeds
Forms of Classic Pretzels
Logi · Manage Insulin Resistance
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Whole wheat 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 | 260 kcal |
| Carbohydrates | 50 g |
| Sugars (Total) | 2 g |
| Natural | 1.5 g |
| Added | 0.5 g |
| Fiber | 6 g |
| Soluble | 1.8 g |
| Insoluble | 4.2 g |
| Protein | 9 g |
| Fat | 2.5 g |
| Saturated | 0.4 g |
| Unsaturated | 2.1 g |
| Sodium | 700 mg |
Processing Level
Why this score?
- Higher fiber than refined pretzels
- Lower glycemic index than white flour pretzels
- High sodium content
- Moderate processing
- Still a high glycemic load
Calculate the glycemic load of a meal with Whole wheat pretzel
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Whole wheat pretzel?
Whole wheat pretzel has a glycemic index of 50 (Low). One typical piece (120 g) has a glycemic load of 30; per 100 g the glycemic load is 25.
Is Whole wheat pretzel good for people with insulin resistance?
Whole wheat pretzel has a low glycemic index (50), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Classic Pretzels has the lowest glycemic load?
Whole wheat pretzel has the lowest glycemic load of all forms of Classic Pretzels in this database (25 per 100 g).
Check Whole wheat pretzel in the Logi app, with your portion.
