Pretzels glycemic index
Pretzels has a glycemic index of 84, which is high. A 30 g serving (a handful) has a glycemic load of 19 (medium).
Also known as: hard pretzels
- Serving30 g
- Available carbs23 g
- Fiber1 g
- Sugars0.7 g
- Protein3 g
- Calories115 kcal
Serving: a handful.
What to know
Pretzels are made from refined white flour and tested high GI (around 84). They are low in fat, but that makes them digest even faster.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 39 g | 32 | High |
| 100 g | 77 g | 65 | High |
| 30 g · a handful | 23 g | 19 | Medium |
| 60 g · double serving | 46 g | 39 | High |
What the studies found
The value of 84 is the median of 2 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (83 to 84).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 83 · Australia 1995
- 84 · Australia 2005
Pretzels compared with other snacks & crackers
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Frequently asked questions
Is pretzels low glycemic?
No. With a GI of 84, pretzels is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of pretzels?
A 30 g serving (a handful) has a glycemic load of 19, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat pretzels?
With a GI of 84 and a medium glycemic load per serving, pretzels can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in pretzels?
A 30 g serving has about 24 g of total carbohydrate, including 1 g of fiber, leaving 23.1 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 80.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 384 kcal | 115 kcal |
| Carbohydrates | 80 g | 24 g |
| Available carbs | 77 g | 23 g |
| Fiber | 3.4 g | 1 g |
| Sugars | 2.2 g | 0.7 g |
| Protein | 10 g | 3 g |
| Fat | 2.9 g | 0.9 g |
Source: USDA FoodData Central, Snacks, pretzels, hard, plain, salted (SR Legacy, FDC 167555). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.