Are Pretzels Better or Worse Than Chips for Your Health?

November 8, 2025 •

5 min read

According to research published by the National Institutes of Health, the high fat content in deep-fried snacks like potato chips can pose significant health risks. This makes many people wonder: are pretzels better or worse than chips, and what does the nutritional data actually say?

Quick Summary

This article provides a nutritional breakdown comparing pretzels and chips, examining calories, fat, sodium, and ingredients to determine which is the better snack choice for a health-conscious diet.

Key Points

Pretzels vs. Chips for Weight Loss: Plain, hard pretzels are typically lower in calories and fat than potato chips, making them a better choice for weight management if consumed in controlled portions.
Sodium is a Concern in Pretzels: Many traditional pretzels are high in sodium, which can be a concern for blood pressure. Chips can sometimes be lower in sodium, depending on the product.
Carb Quality Matters: Both snacks are high in carbohydrates, but standard pretzels are made from refined flour with little fiber, leading to blood sugar spikes. Opt for whole-grain pretzels for more fiber and a lower glycemic index.
Baked vs. Fried Processing: Pretzels are baked, giving them an advantage over traditionally fried potato chips, which can contain higher levels of unhealthy fats and the chemical acrylamide.
Moderation is Key: Both are processed snacks with limited nutritional value. The healthiest approach is to consume both in moderation and prioritize whole-food alternatives like nuts or vegetables.
Check the Ingredients: Always read the nutrition label, as flavored pretzels can have added sugars and salt, while baked chips can offer a healthier alternative to their fried counterparts.

Comparing Pretzels vs. Chips: The Nutritional Showdown

When it comes to snacking, both pretzels and chips are staple choices, offering a satisfying crunch and salty flavor. However, the nutritional reality behind these two popular options reveals significant differences. While pretzels are often perceived as the healthier choice due to being baked rather than fried, a deeper look at their composition shows it's not a clear-cut win. This comprehensive comparison breaks down the facts to help you decide which snack best fits your health goals.

The Calorie and Fat Content

One of the most notable differences between the two snacks is their fat content, primarily due to how they are produced. Traditional potato chips are made by thinly slicing potatoes and frying them in oil, which results in a high-calorie and high-fat snack. In contrast, standard hard pretzels are baked and contain very little fat, making them a lower-calorie option per serving. This distinction is a major reason pretzels are often considered the lighter choice, particularly for those watching their weight.

For example, a typical 1.5-ounce serving of hard pretzels contains roughly 163 calories and 1 gram of fat, while a comparable 1.5-ounce serving of potato chips can contain around 225 calories and 15 grams of fat. The baking process for pretzels significantly reduces the total fat and saturated fat, which are linked to cardiovascular disease when consumed in excess. However, this is not the full story, as other nutritional factors must also be considered.

Sodium and Carbohydrate Concerns

While pretzels may win on the fat and calorie front, they often lose when it comes to sodium. Many pretzel varieties are generously coated in salt, leading to a higher sodium content than many types of plain potato chips. A single serving of salted hard pretzels can provide a significant portion of the recommended daily sodium intake, which can be a problem for individuals monitoring their blood pressure. Always check the nutrition label, or opt for low-sodium or unsalted varieties to mitigate this issue.

Both pretzels and chips are carbohydrate-heavy snacks, but the type of carbohydrates differs. Standard pretzels are typically made from refined white flour, which offers minimal fiber and can cause rapid spikes in blood sugar levels due to a high glycemic index. This can lead to energy crashes and increased cravings for more junk food. On the other hand, whole-grain or sourdough pretzels provide more fiber and can help maintain more stable blood sugar levels, offering more satiety. Potato chips, while also high in carbs, may have a different effect on satiety due to their fat content.

Processing and Additives

Potato chips and pretzels are both processed foods, but the degree and type of processing are different. Traditional chips are fried at high temperatures, which can produce a chemical called acrylamide, a potential carcinogen. They often contain industrial seed oils and other additives. Pretzels, especially whole-grain versions, can be less heavily processed and may contain more recognizable ingredients. However, gourmet or flavored pretzels can introduce extra sugars, sodium, and artificial ingredients, reducing their overall health benefits. The key is to read ingredient lists carefully to make the best choice.

Table: Nutritional Comparison (per 1.5 oz serving)


Nutrient	Hard Pretzels (approx.)	Potato Chips (approx.)	Insight
Calories	163	225	Chips are significantly higher in calories.
Total Fat	1g	15g	Pretzels are much lower in total fat.
Saturated Fat	<0.5g	2.5g	Chips are higher in saturated fat due to frying.
Carbohydrates	34g	16g	Pretzels typically have more carbs per serving.
Protein	4g	1g	Pretzels contain slightly more protein.
Sodium	~23% DV	~5% DV	Pretzels are often significantly higher in sodium.
Fiber	1g	1g	Fiber content is often comparable and low in both.

How to Make a Smarter Snacking Choice

Making a healthier choice between pretzels and chips depends on your specific dietary needs and how you consume them. Here are some key takeaways:

For weight management: Pretzels, especially plain, hard varieties, are lower in calories and fat, making them the better choice for controlled snacking and weight loss.
For blood pressure concerns: The high sodium content in many pretzels is a major drawback. If blood pressure is a concern, chips may be the better option, or you must choose unsalted pretzels.
For stable energy levels: Neither snack is ideal for sustained energy, but whole-grain pretzels offer more fiber and a lower glycemic index, preventing the rapid sugar spikes caused by refined flour.
Focus on moderation and portion control: The biggest factor is often quantity. Both are processed foods that can be easily overeaten. Portioning your snack, regardless of your choice, is crucial.
Pair with protein: Enhance the satiety of either snack by pairing it with a protein source, such as hummus or a cheese slice, to make it a more balanced and filling option.

What are healthier alternatives to both?

For those looking to move beyond the pretzel vs. chip debate, numerous healthier alternatives exist. Roasted edamame, nuts, seeds, or popcorn (without excess butter and salt) provide more fiber, protein, and nutrients to keep you full for longer. These alternatives often offer more significant nutritional benefits and can satisfy a craving for crunch without the same health trade-offs.

Conclusion

So, are pretzels better or worse than chips? Nutritionally, pretzels generally have the edge as the 'lesser of two evils,' primarily due to their significantly lower fat and calorie content. They are a better option for weight management, provided you control your sodium intake. However, their high refined carbohydrate and sodium levels mean they are far from a health food and can still cause issues like blood sugar spikes. Chips, while higher in fat, may offer different nutrient profiles, such as higher Vitamin E, but their frying process introduces other health risks. Ultimately, both snacks are best enjoyed in moderation. A truly healthy snack routine should prioritize whole foods like nuts, seeds, fruits, and vegetables to provide sustained energy and a wider range of vitamins and minerals. The smartest choice isn't just about which is better, but about reducing reliance on highly processed snacks altogether.

Link to a healthy snacking guide.

Disclaimer: The nutritional information provided is a general comparison and can vary widely based on brand, ingredients, and serving size. Always consult the product's nutrition label for specific details. Individual dietary needs may vary, and a registered dietitian can provide personalized advice.

Frequently Asked Questions

Pretzels are generally a better option for weight loss because they are typically lower in fat and calories than potato chips, especially if you choose plain, hard pretzels and practice portion control.

Yes, many traditional salted pretzels contain significantly more sodium than a typical serving of plain potato chips. Always check the nutrition label for sodium content and consider low-sodium pretzel options if you are monitoring your intake.

While lower in fat than chips, standard pretzels are still a processed food, high in refined carbs and sodium, and low in fiber and protein. They are not considered a truly 'healthy' snack and are best enjoyed in moderation.

The primary health risks associated with regular potato chip consumption include high calorie density, high levels of saturated fats from frying, and the potential presence of acrylamide, a chemical formed during high-heat processing.

If you have high blood pressure, you should be very cautious with pretzels due to their high sodium content. It's best to choose unsalted pretzels or a different, lower-sodium snack to help manage your blood pressure.

You can make pretzels healthier by choosing whole-grain or sourdough varieties for more fiber, opting for unsalted versions to reduce sodium, and pairing them with a healthy protein source like hummus or cheese for a more balanced and filling snack.

Healthier alternatives include roasted chickpeas, air-popped popcorn, nuts, seeds, or fresh vegetable sticks with a healthy dip like hummus. These options provide more nutrients, protein, and fiber.