Organic pretzel snacks can be a solid snack option around marathon training, provided the carbohydrate and salt content suits the portion you actually eat. They are no substitute for a tried-and-tested fuelling and hydration plan on longer runs. Ingredients and how well you tolerate them also matter.
If you plan to have a snack before or after a training session, the amount you eat matters more than the nutrition information per 100 g alone. The organic pretzels from REWE Bio, Mogli and Hammermühle listed by REWE vary in their carbohydrate content and pack sizes.
On longer sessions, consider whether you tolerate a dry snack with drinks and how much salt your portion contains. The examples listed by REWE and EDEKA range from 2.6 g to 6.2 g of salt per 100 g; this does not indicate what amount is right for you when running.
Spelt is a type of wheat, so it is not a substitute for a product specifically labelled gluten-free. The Hammermühle Organic Oat Pretzels listed by REWE carry a gluten-free label; the product information also notes that people with coeliac disease may tolerate gluten-free oats differently.
Start with the portion you actually plan to eat, then check the salt, ingredients and labelling. For longer runs in particular, a pretzel snack needs to fit in with the rest of your fuelling and drinks.
| Criteria | What to check | Who it matters most to |
|---|---|---|
| Carbohydrate portion | Compare the carbohydrates per 100 g with the amount you actually plan to eat, and factor in drinks and any other fuel. | When I plan a snack around a run, I want to know how many carbohydrates my portion contains. For around 36% of consumers, planning portions is a priority. |
| Salt and drinks | Check the salt per 100 g and calculate the amount in your portion; consider drinks separately from the snack. | On longer sessions, I don’t want to choose a salty snack without considering my other food and drinks. Around 29% of consumers prioritise the amount of salt. |
| Gluten and tolerability | Read the allergen and may-contain information on the pack; if you need to avoid gluten, look for an explicit gluten-free label. | If I need to avoid certain ingredients or struggle to tolerate solid food while running, this is crucial before race day. For around 21% of consumers, checking this comes first. |
| Organic certification and ingredients | Check the EU organic logo, inspection body code and ingredients list on the current pack. | I want to be able to check whether my pretzels are labelled organic and what they contain. For around 14% of consumers, this is the most important reason to buy. |
According to the European Commission, the EU organic logo indicates certification by an approved inspection body. On its own, it tells you nothing about the carbohydrate content of your portion, its salt content or how well you’ll tolerate it while running.
Check the organic label and nutrition information separately, and try your planned portion during training.
The Naturkind Sesame Spelt Pretzels listed by EDEKA contain 2.6 g of salt per 100 g; REWE gives 6.2 g per 100 g for Huober Large Organic Pretzels. How much salt you get from the snack also depends on your portion size.
Calculate the amount for the portion you eat and factor in any other salty foods.
REWE identifies spelt in the ingredients of its Organic Spelt Pretzels as a type of wheat. A spelt pretzel is therefore not a gluten-free alternative.
If you need foods labelled gluten-free, check for the relevant label and read the ingredients and may-contain information on the current pack.
The Gatorade Sports Science Institute describes gastrointestinal problems as a common issue in endurance sports. Nutrition information alone cannot tell you whether you’ll tolerate solid pretzels during a run.
Try the product, portion size and combination with drinks beforehand in similar training conditions.
Organic pretzels in large and mini sizes for anyone looking for a classic pretzel snack.
Organic spelt pretzels with salt for anyone comparing spelt and wholegrain ingredients.
Organic Demeter spelt pretzels in a 50 g pack for anyone looking for a smaller pack.
Organic oat pretzels for anyone looking for pretzels explicitly labelled gluten-free.
Organic spelt pretzels with sesame for anyone who wants to choose or avoid this ingredient.
These Alnatura organic pretzel snacks could make a solid snack option around your training. Try them before race day to see which portion suits your run and whether you tolerate them well on the move.
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An option if you’re planning to have spelt pretzels with sesame as a snack around your training. The pack contains 125 g; calculate the nutrition information for the portion you actually eat.
Spelt is a type of wheat. If you need to avoid gluten or sesame, the ingredients and allergen information are particularly important.
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An option if you’re looking for a wholegrain pretzel snack around your training. The pack contains 125 g; compare the carbohydrates and salt for the amount you plan to eat.
Check the pack to see which types of grain it contains and which allergens are listed.
According to the European Commission, the EU organic logo identifies products certified as organic by an approved inspection body. Also check the inspection body code, ingredients and nutrition information on the current pack: the organic label alone does not tell you the salt or carbohydrate content.
Organic pretzels alone do not make a fuelling plan suited to your run. An article published in Ned Tijdschrift voor Geneeskunde in 2015 recommends 30–60 g of carbohydrates per hour for exercise lasting 1 to 2.5 hours. Try during training to work out what portion you can eat as a solid snack and tolerate alongside drinks.
It’s best to try a new solid snack during training first. Test the portion you plan to eat and what you’ll drink with it, rather than relying on nutrition information alone to judge how well you’ll tolerate it while running.
No, spelt is a type of wheat. If you need a product labelled gluten-free, look for that label specifically and also read the ingredients and may-contain information on the current pack.
Yes. Salt content varies between pretzel snacks and depends on your portion size. The German Nutrition Society gives up to 6 g of table salt per day as a guideline for the general population; this does not provide a basis for an individual hydration or salt plan for a long run.