How many calories are in mini soft pretzels?

November 30, 2025 •

3 min read

A single serving of mini soft pretzels can range from under 100 to over 400 calories, depending on the brand, preparation, and toppings. This guide breaks down how many calories are in mini soft pretzels across several popular varieties and highlights what influences the final count.

Quick Summary

The calorie count for mini soft pretzels varies widely by brand, portion size, and additions like butter or cinnamon sugar. Calorie counts differ between fresh-baked kiosk-style nuggets and bagged grocery store versions. Understanding these variations helps with mindful snacking decisions.

Key Points

Calorie variability: The calorie count for mini soft pretzels depends heavily on whether they are freshly baked or packaged.
Auntie Anne's nuggets: Freshly baked versions, like Auntie Anne's, can contain 390-490+ calories per small serving due to butter and toppings.
Store-bought pretzels: Packaged mini pretzels are often lower in calories, with many brands around 100-110 calories per 28-30g serving.
Additives matter: Toppings, fillings, and added butter drastically increase the overall calorie, fat, and sugar content.
Mindful eating: To manage calorie intake, pay attention to serving sizes and opt for plain, fat-free mini pretzels over specialty varieties.

Calorie Breakdown by Brand and Type

The calorie content of mini soft pretzels is not uniform across all products. Significant differences exist between fresh-baked items from pretzel kiosks and pre-packaged, shelf-stable versions from grocery stores. Here is a closer look at some popular options.

Auntie Anne's Mini Pretzel Nuggets

Auntie Anne's is a well-known purveyor of freshly baked soft pretzels, and their mini nuggets are a popular choice. The caloric information for these can be substantial due to the added butter and toppings.

Original Pretzel Nuggets (Small): 390 calories per 16 oz serving.
Cinnamon Sugar Pretzel Nuggets (Small): 490 calories per 16 oz serving. The addition of the sweet topping and sugar significantly increases the calorie and carbohydrate load.

Store-Bought Mini Pretzels

Bagged mini pretzels, typically found in the snack aisle, often have lower calorie counts per serving. However, their smaller serving sizes can be misleading if you consume more than the recommended portion.

Snyder's of Hanover Mini Pretzels (100 Calorie Pack): As the name suggests, these individual packs contain just 100 calories. A standard 28g serving size of their minis is around 110 calories.
Nuts.com Mini Pretzels: 108 calories per 28g (approx. 1 oz) serving.
Lidl Mini Pretzels: 110 calories per 28g serving.
Signature Select Pretzel, Soft, Mini Bites: Four mini bites contain 140 calories.

Specialty and Filled Mini Pretzels

Specialty options often come with higher calorie counts due to additional ingredients.

Peanut Butter Filled Mini Pretzels (Kroger/Stop & Shop): Around 130-140 calories per 30g serving.
Chocolate Covered Mini Pretzels (Trader Joe's/Favorite Day): A 28g serving typically ranges from 120 to 140 calories, depending on the type of chocolate and portion size.

Comparison of Mini Soft Pretzel Options

This table compares the nutritional information for a standard serving size of different mini soft pretzel varieties. Note that serving sizes can vary between products.


Item	Serving Size	Calories	Total Fat	Total Carbs	Sodium
Auntie Anne's Original Nuggets	16 oz	390 kcal	5g	75g	1280mg
Auntie Anne's Cinnamon Sugar Nuggets	16 oz	490 kcal	5g	99g	300mg
Philly Pretzel Factory Mini	71g	190 kcal	0g	39g	160mg
Snyder's of Hanover Mini Pretzels	28g	110 kcal	0g	25g	250mg
Nuts.com Mini Pretzels	28g	108 kcal	1g	23g	497mg

Factors That Affect Calorie Count

Additives and Toppings: The most significant factor is what's added to the basic pretzel dough. Butter, cheese, cinnamon sugar, and other seasonings can drastically increase calories, fat, and sugar content. For example, Auntie Anne's provides nutrition info for pretzels without butter, showing a lower count than the standard menu item.
Preparation Method: Freshly baked soft pretzels from kiosks like Auntie Anne's are often larger and contain more fat from the application of butter. In contrast, smaller, bagged pretzels are typically fat-free and have lower overall calories per serving.
Dough Type: While most traditional soft pretzels use a simple dough, some specialty mini pretzels use enriched flours or different bases, slightly altering their nutritional profile.
Portion Size: The calorie differences between brand-name mini pretzels are often minimal per gram, but a small portion of a high-calorie product (like a filled nugget) can still have more calories than a larger serving of a plain, fat-free option. It is crucial to check the serving size listed on nutrition labels.

Tips for Mindful Pretzel Consumption

Making informed choices about your mini soft pretzel intake can help you manage your calorie goals. Here are some tips:

Choose plain or fat-free varieties over specialty, filled, or heavily topped options.
Pay close attention to serving sizes on packaging. It is easy to over-consume small items.
Consider sharing a fresh-baked pretzel nugget serving to reduce your intake.
Look for products that are baked rather than fried.
If you're at home, consider making your own mini soft pretzels to control ingredients and portion sizes.

Conclusion

The number of calories in mini soft pretzels is not a single, fixed number. It varies based on several factors, including the brand, size, preparation method, and additional ingredients. Fresh-baked varieties with toppings can be significantly higher in calories than their bagged, store-bought counterparts. By reading nutritional labels and being mindful of your portions, you can still enjoy this popular snack without derailing your dietary goals. Opting for plain, fat-free versions is the simplest way to keep calorie counts in check.

For more information on comparing nutritional values for different foods, you can visit the USDA FoodData Central database. https://fdc.nal.usda.gov/

Frequently Asked Questions

A small (16 oz) order of Auntie Anne's Original Pretzel Nuggets contains 390 calories. A small Cinnamon Sugar order is higher, at 490 calories.

Yes, packaged mini pretzels are generally much lower in calories per serving than fresh-baked varieties from kiosks, which often have added butter and toppings.

Toppings such as butter, cinnamon sugar, and cheese add significant calories, fat, and sugar. Plain, unsalted pretzels will have the lowest calorie count.

A 100-calorie snack pack of mini pretzels, such as those from Snyder's of Hanover, contains exactly 100 calories per individual bag.

The calorie count depends more on the specific brand and preparation than whether it's soft or hard. Fresh, buttered soft pretzels can be much higher in calories than plain hard pretzels. However, plain soft pretzels can be low-calorie as well.

Filled mini pretzels, like those with peanut butter or chocolate, will have a higher calorie count per pretzel compared to a standard, plain version due to the added filling.

The healthiest option is a plain, fat-free, unsalted mini pretzel. If enjoying a fresh-baked one, consider skipping the butter and sharing a larger portion.