Breadsticks vs Pretzels: Calories and Nutrition Compared (2026)

Breadsticks have 12 g of protein, while pretzels contain 9.1 g. Breadsticks also have 412 calories, compared to pretzels' 381 calories.

Breadsticks and pretzels are both popular snack options, but they differ significantly in their nutritional content. This comparison will highlight their calories, protein, and other key nutrients.

What Is the Difference Between Breadsticks and Pretzels?

Breadsticks are long, thin pieces of baked bread, often served as an appetizer or snack. They are typically crunchy and can be flavored with various seasonings. Pretzels are baked bread products, usually twisted into a knot shape, and can be soft or hard. They are often seasoned with salt and enjoyed as a snack.

Breadsticks vs Pretzels: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values for breadsticks and pretzels per 100 grams.

Nutrient (per 100 g)	Breadsticks	Hard pretzels
Calories	412 kcal	381 kcal
Protein	12 g	9.1 g
Carbs	72 g	79.2 g
Sugar	2 g	2.8 g
Fat	8 g	3.5 g
Fiber	3 g	2.8 g
Sodium	840 mg	289 mg

Which Is Better, Breadsticks or Pretzels?

For weight loss: Pretzels have fewer calories at 381, compared to breadsticks at 412 calories.

For muscle and protein: Breadsticks contain more protein at 12 g, while pretzels have 9.1 g.

For low-carb or low-sugar: Pretzels have more carbohydrates at 79.2 g and more sugar at 2.8 g compared to breadsticks' 72 g carbs and 2 g sugar.

How to Track Breadsticks and Pretzels Accurately

It's easy to misjudge portion sizes and macros, especially with snacks like breadsticks and pretzels. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a professional for dietary guidance. Values are per 100 g: Breadsticks from Open Food Facts (aggregated plain entries), Pretzels from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Breadsticks have 12 g of protein, while pretzels contain 9.1 g.

Which has fewer calories?

Pretzels have 381 calories, while breadsticks have 412 calories.

What is the carbohydrate content of breadsticks?

Breadsticks contain 72 g of carbohydrates per 100 g.

How much sugar is in pretzels?

Pretzels have 2.8 g of sugar per 100 g.

What is the fat content in breadsticks?

Breadsticks contain 8 g of fat per 100 g.

How much sodium do pretzels have?

Pretzels have 289 mg of sodium per 100 g.

Key Takeaways

• Breadsticks have 412 calories per 100 g.
• Pretzels have 381 calories per 100 g.
• Breadsticks contain 12 g of protein.
• Pretzels contain 9.1 g of protein.
• Breadsticks have 72 g of carbohydrates.
• Pretzels have 79.2 g of carbohydrates.