Twisted: 5 Health Benefits of Pretzels You May Not Know

Ah, pretzels. The twisted treats that have been knotting our hearts and appetites for centuries. 

They’re an all-time favorite snack, and you’ve probably enjoyed them at ball games, carnivals, or movie nights. But did you know that these sinuous snacks can actually be good for your health? 

Don’t worry, we didn’t either. 

Well, strap in and hold on to your salt shaker, because we’re about to explore the surprisingly scrumptious health benefits of pretzels.

1. Low-Fat Snacking

One of the reasons that pretzels are a popular snack is that they are relatively low in fat. 

Most types of pretzels are made from simple ingredients like flour, water, and salt, and are typically low in calories and fat. Unlike many other types of snacks, pretzels are not fried in oil or coated in high-fat toppings (I mean, they can be, but for the purposes of this blog post, we’ll say they generally aren’t), which helps keep their fat content low. 

Additionally, some brands of pretzels are now being made with healthier, whole-grain flours that reduces their fat content and makes them a more nutritious option for snacking.


2. Guilt-Free Carb Loading

Yes, we know that carbs are often painted as the villain in the never-ending saga of diet and nutrition. 

But guess what? 

Your body actually needs carbs to function properly. Pretzels are made primarily of wheat flour, which means they’re a good source of complex carbs, which break down starches into the glucose that gives us energy, provide fiber to make us feel full, and can lower the risk of cardiovascular disease. 

Speaking of fiber…

3. High in Fiber 

Now, before you get all excited, let’s clarify: not all pretzels are created equally.

If you want to reap the most health benefits, opt for whole wheat pretzels. These black sheep of the pretzel community are packed with fiber, which is essential for maintaining a healthy digestive system. 

A high-fiber diet has also been linked to a lower risk of heart disease, diabetes, and even certain types of cancer. 

4. Healthy for Blood Pressure

You might think that with all that salt, pretzels would be bad for your blood pressure. 

But here’s the twist (see what I did there?): pretzels are actually a good source of potassium, a mineral that helps regulate blood pressure. Potassium can counteract the effects of sodium, so it’s like a salty yin to the salty yang. 

There are also reduced and unsalted pretzel options, because there are reduced salt and unsalted everything. 

5. Nutrient-Rich

Pretzels contain essential nutrients such as iron, thiamine, riboflavin, and niacin. 

These vitamins are crucial for converting food into energy that the body can use. Iron, for instance, is necessary for carrying oxygen throughout the body. Thiamine helps the body convert carbohydrates into energy, and riboflavin and niacin also play a role in energy production. 

Share that knowledge at your next cocktail party.


With all this pretzel talk, we’d be remiss not to plug our Guy Food Basket, replete with dipping pretzels, mustard, beer cheese, sausage, cashews, cookies, and more. 

Keeping with the health theme, you can always just eat the pretzels and save the rest for a cheat day. 

About BasketWorks

BasketWorks is a woman-owned gift basket company located in the north suburbs of Chicago (specifically Northbrook, IL) since 1997. We are proud to offer a variety of gifts and gift baskets appropriate for all occasions. Each of our packages is built to order, allowing for customization at no additional cost to our clients. Contact us today!

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