Do Pretzels Have Less Calories Than Chips? A Nutritional Showdown

January 3, 2026 •

3 min read

According to the USDA, a standard 1-ounce serving of hard pretzels generally contains fewer calories and significantly less fat than a comparable serving of regular potato chips. This makes pretzels a common choice for those seeking a lower-calorie crunch, though the complete nutritional picture is more complex.

Quick Summary

Pretzels typically have fewer calories and much lower fat content compared to fried potato chips, but often contain higher sodium levels. The method of preparation—baked versus fried—is the primary reason for this calorie and fat difference. Consider portion sizes and other nutritional factors like sodium when choosing your snack.

Key Points

Pretzels vs. Chips: Preparation Matters: Pretzels are typically baked, resulting in fewer calories and less fat compared to fried potato chips.
Pretzels are Lower in Fat: With around 1 gram of fat per 1-ounce serving, pretzels are significantly lower in fat than the 10+ grams found in a similar serving of chips.
Sodium is Higher in Pretzels: Be aware that many pretzels contain high levels of sodium, potentially more than potato chips, so look for low-sodium versions.
Serving Size is Crucial: Mindless eating can turn a single serving into a large portion for both snacks, so practice portion control.
Consider Alternatives: For maximum nutritional benefit, opt for whole foods like vegetables and nuts instead of highly processed snacks.
Making a Healthier Choice: For weight loss or calorie reduction, pretzels are the better choice, but always check the nutrition label for sodium and overall health.

Pretzels vs. Chips: The Calorie and Fat Verdict

When faced with a craving for a salty, crunchy snack, many people reach for pretzels, assuming they are the healthier option. The primary nutritional difference lies in how they are made. Potato chips are thinly sliced potatoes fried in oil, which drives up their fat and calorie count. Pretzels, on the other hand, are typically baked, not fried, resulting in a product that is naturally lower in fat.

Why Pretzels are Lower in Calories and Fat

Method of preparation: Baking requires far less fat than deep-frying. This simple difference in cooking method is the main reason for the caloric disparity.
Ingredients: While both are primarily carbohydrate-based, potato chips use oil as a primary ingredient in their creation, while pretzels are made from a simple dough of flour, water, and yeast.
Nutrient density: Potato chips, due to their higher fat content, are more energy-dense. This means a smaller amount of chips can contain more calories than a larger volume of pretzels.

The Sodium Factor: Where Pretzels Fall Short

While pretzels win on the calorie and fat front, they often lose when it comes to sodium. The iconic salty coating on most pretzels means they can pack a significant amount of sodium, sometimes even more than a serving of potato chips. However, this is not an insurmountable problem. Many brands offer low-sodium or unsalted pretzel versions, which can mitigate this drawback. Chips, while sometimes lower in sodium than their pretzel counterparts, can still contain high levels, especially flavored varieties.

Making a Healthier Snack Choice

Choosing the 'better' snack depends on what you're trying to achieve with your diet. If your main goal is to reduce fat and calories, pretzels are the clear winner. If you're watching your sodium intake, you need to be more selective, opting for low-sodium pretzels or being mindful of the serving size for both snacks.

Here are some factors to consider:

Portion Control: A single, standard-sized soft pretzel is much larger than a single potato chip. When considering packaged mini-pretzels, it's easy to lose track of how many you've eaten. Paying attention to serving sizes on nutrition labels is critical for both snacks.
Added Nutrients: Some whole-grain pretzels can offer a slight edge in fiber, and pretzels can contain more folic acid, which aids in cell growth. Conversely, potato chips can sometimes offer more vitamin E. Neither snack is a significant source of vitamins or minerals, so they should not be relied upon for nutritional value.
Preparation: The healthiest pretzel is a simple, baked one. Pretzels with cheese fillings, chocolate coatings, or heavy flavorings can quickly increase calories, fat, and sugar, negating the healthier aspects of the base product.

Comparison Table: Pretzels vs. Chips (Per 1 oz. serving, approximate)


Nutritional Factor	Plain Hard Pretzels	Plain Potato Chips
Calories	~110 calories	~150-160 calories
Fat	~1g	~10g
Sodium	~350-400mg	~150-200mg
Carbohydrates	High	High
Saturated Fat	Low	Higher

The Healthy Snack Alternative Perspective

Neither pretzels nor chips are a nutritional powerhouse. For truly healthy snacking, consider whole foods that provide fiber, vitamins, and minerals without excess sodium or fat. Options include fruits, vegetables with hummus, nuts, or seeds. Whole-grain pretzels can provide some fiber, but they are still heavily processed carbohydrates that can cause blood sugar spikes. Making your own baked veggie chips at home offers the crunch you crave with more nutritional control.

Conclusion: Which Snack to Choose?

When comparing standard varieties, pretzels do have less calories and fat than chips because they are baked, not fried. However, this isn't the whole story. Pretzels can be very high in sodium, while chips generally offer less sodium per serving. For a lower-fat, lower-calorie crunch, pretzels are the better option, especially if you choose a low-sodium version. However, for a truly health-conscious diet, it is important to be mindful of serving sizes for both and to consider more nutrient-dense whole food alternatives.

It’s clear that moderation and mindful eating are key regardless of your snack choice. The occasional serving of either is unlikely to derail a healthy diet, but making informed choices on a regular basis will contribute positively to your long-term health. For more general healthy snack ideas, check out the resources from the University of Wyoming Extension.

Frequently Asked Questions

Pretzels have significantly less fat than chips. This is because pretzels are baked, while potato chips are typically fried in oil, which substantially increases their fat content.

Pretzels can be part of a weight loss plan because they are lower in calories and fat than many other snack foods. However, they are not nutrient-dense, and portion control is important due to their high carbohydrate and often high sodium content.

Chips have more calories primarily because of their higher fat content from being fried in oil. Fat is more calorie-dense than carbohydrates, and since pretzels are baked, they absorb much less fat.

Standard salted pretzels often have a higher sodium content than plain potato chips. Always check the nutrition label, as there are low-sodium pretzel options available.

Comparing a single pretzel to a single chip is not an accurate nutritional comparison due to differences in size. The comparison should be based on standardized serving sizes, like a 1-ounce portion.

Yes, whole-grain pretzels are generally healthier as they contain more fiber and some additional nutrients compared to their white-flour counterparts. They can help with digestion and promote a feeling of fullness.

To make pretzels a healthier choice, opt for low-sodium or unsalted varieties. You can also pair them with a healthy dip, like hummus, to add more protein and fiber.