Grain

How much fiber is in pretzels?

Pretzels have 0.9 g of fiber per 1 oz (28 g). That is 3% of the daily value and a low amount for a grain.

0.9g

per 1 oz

3.2g

per 100 g

daily value

#38of 41

grains

Soluble vs insoluble

Soluble 0.3g 33% Insoluble 0.6g 67%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About pretzels and fiber

An ounce of pretzels provides 0.9 grams of fiber from refined flour. Whole wheat pretzels roughly double this.

Counts toward plant diversityHigh FODMAP at this serving

How pretzels compares to other grains

Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.

Food	Serving	Fiber	Per 100 g	% DV
Pita Bread	1 pita	1.3 g	2.2 g	5%
Millet	1/2 cup cooked	1.1 g	1.3 g	4%
Sourdough Bread	1 slice	1.1 g	2.3 g	4%
Pretzels	1 oz	0.9 g	3.2 g	3%
Rice Cakes	2 cakes	0.8 g	4.4 g	3%
White Bread	1 slice	0.7 g	2.7 g	3%
White Rice	1/2 cup cooked	0.3 g	0.4 g	1%

All 41 grains ranked by fiber

Servings to reach a daily goal

28×

servings of pretzels to reach 25 g, the adequate intake for adult women

43×

servings of pretzels to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for pretzels

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Pretzels, soft, unsalted	1.7 g	–	–
Pretzels, soft	1.7 g	–	–
Pretzels, hard, plain, unsalted	2.8 g	–	–
Pretzels, NFS	3.4 g	–	–
Pretzels, soft, from frozen, unsalted	1.7 g	–	–
Pretzels, hard, NFS	3.4 g	–	–
Pretzels, soft, NFS	1.7 g	–	–
Pretzels, hard, flavored	3.4 g	–	–

Frequently asked questions

How much fiber is in pretzels?

1 oz of pretzels, about 28 grams, contains 0.9 grams of dietary fiber. That is 3.2 grams of fiber per 100 grams and 3% of the 28 gram daily value.

Are pretzels high in fiber?

Not especially. Pretzels have 0.9 g per serving, which ranks 38 of 41 grains in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in pretzels soluble or insoluble?

About 33% of the fiber in pretzels is soluble (0.3 g) and 67% is insoluble (0.6 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of pretzels would reach a daily fiber goal?

It would take about 28 servings to reach 25 g (the adequate intake for adult women) and 43 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.