Popcorn vs Pretzels: Calories and Nutrition Compared (2026)

Popcorn has 12.9 g of protein, while pretzels contain 9.1 g. Popcorn has 387 calories, compared to pretzels at 381 calories.

Popcorn and pretzels are popular snack options, each with unique nutritional benefits. This comparison will help you understand their differences in calories, protein, and other nutrients.

What Is the Difference Between Popcorn and Pretzels?

Popcorn is a whole grain snack made from heated corn kernels that expand and puff up. It is often enjoyed as a light snack or a movie theater treat. Pretzels are baked bread products, typically twisted into a knot shape. They are commonly enjoyed as a crunchy snack and can be flavored in various ways.

Popcorn vs Pretzels: Nutrition Side by Side

Below is a side-by-side comparison of popcorn and pretzels, highlighting their nutritional values.

Nutrient (per 100 g)	Air-popped popcorn	Hard pretzels
Calories	387 kcal	381 kcal
Protein	12.9 g	9.1 g
Carbs	77.8 g	79.2 g
Sugar	0.9 g	2.8 g
Fat	4.5 g	3.5 g
Fiber	14.5 g	2.8 g
Sodium	8 mg	289 mg

Which Is Better, Popcorn or Pretzels?

For weight loss: Popcorn has 387 calories per 100 g, while pretzels have 381 calories. The difference is minimal, making both options relatively similar for weight loss.

For muscle and protein: Popcorn contains 12.9 g of protein, which is higher than the 9.1 g found in pretzels. This makes popcorn a better choice for those seeking protein.

For low-carb or low-sugar: Popcorn has 77.8 g of carbs and 0.9 g of sugar, while pretzels have 79.2 g of carbs and 2.8 g of sugar. Popcorn is lower in sugar.

How to Track Popcorn and Pretzels Accurately

It's easy to misjudge portion sizes and macros when snacking, which can impact overall nutrition. 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. This comparison is based on a per-100g basis for consistency. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which snack has more protein?

Popcorn has 12.9 g of protein, while pretzels have 9.1 g of protein.

Which snack has fewer calories?

Pretzels have 381 calories, while popcorn has 387 calories.

What is the fiber content in popcorn?

Popcorn contains 14.5 g of fiber per 100 g.

How much sodium is in pretzels?

Pretzels contain 289 mg of sodium per 100 g.

What are the sugar levels in both snacks?

Popcorn has 0.9 g of sugar, while pretzels have 2.8 g of sugar.

Which snack has more carbs?

Pretzels have 79.2 g of carbs, compared to popcorn's 77.8 g.

Key Takeaways

• Popcorn has 387 calories per 100 g.
• Pretzels have 381 calories per 100 g.
• Popcorn contains 12.9 g of protein.
• Pretzels contain 9.1 g of protein.
• Popcorn has 14.5 g of fiber.
• Pretzels have 289 mg of sodium.