Anyone taking a snack in their gym bag
If you’d like to take something crunchy with you for the journey home, consider whether a small pack or a pre-portioned snack suits your plans. For example, REWE stocks mini pretzels in 3 × 40 g packs.
Who this choice is relevant to
Anyone exercising for longer or at high intensity
In this case, the amount of carbohydrate may be a factor in your choice. The German Nutrition Society’s guidance on rapid carbohydrate intake relates to the period after prolonged, intense physical activity, not every short training session.
Anyone checking salt and allergens carefully
If you’re keeping an eye on your salt intake or need to avoid certain ingredients, compare the nutritional information per 100 g and read the ingredients and allergen information on the pack. For classic pretzel snacks, it’s particularly important to check whether they contain wheat.
What to look for when buying
First decide how much you want to take with you; then assess the nutritional information and ingredients for the specific product and portion you have in mind.
| Criteria | What to check | Who it matters to |
|---|---|---|
| Carbohydrates after exercise | Compare the carbohydrates per 100 g with your planned portion, and take the duration and intensity of your training into account. | After a longer, intense session, I want to work out whether pretzels would suit me as part of a snack. For around 25% of consumers, this carbohydrate requirement is a priority. |
| Portability and portion size | Check whether it’s a single portion, multipack or larger bag. | For the journey home, I only want to pack the amount I plan to eat on the way. Around 31% of consumers prioritise a handy portion size. |
| Salt and allergens | Compare the salt per 100 g with your planned portion, and read the ingredients and allergen information on the specific pack. | If I need to keep salt in mind or avoid certain ingredients, the label is key to my choice. For around 25% of consumers, this check takes priority. |
| Stocking up rather than buying a single portion | Check the pack size and decide whether you can divide a larger pack into portions for your own snacks. | If I’m planning pretzels for several occasions, I don’t want to have to take a separate bag each time. For around 19% of consumers, the amount in the pack is the most important consideration. |
Common misconceptions
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Thinking pretzels are a complete post-workout snack
The German Nutrition Society says carbohydrates can play a role after prolonged, intense exercise. That doesn’t mean pretzels alone make a complete snack.
Think about whether you just want a small snack for the journey home or something more substantial. If you’d prefer the latter, put it together from suitable foods as needed.
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Judging salt by taste alone
Taste isn’t a reliable way to tell how much salt is in the portion you plan to eat. The product information listed here varies, so comparing the salt per 100 g gives you a more useful guide.
Check the salt in the nutritional information and consider how much you plan to eat from the pack.
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Confusing wholegrain with gluten-free
Lorenz states that Saltletts Wholegrain contains more than 80% wholemeal wheat flour and lists wheat as an ingredient. So in this case, wholegrain doesn’t mean gluten-free.
If you need to avoid gluten or a particular allergen, check the label on the specific pack. If you need to avoid gluten, choose only a product that is explicitly labelled gluten-free.
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Treating a large pack as a portion for the journey
A 250 g pack doesn’t contain individually portioned snacks just because it’s a large pack. If you only want to take some with you, you’ll need to portion out the amount yourself.
Choose a pack that suits your journey to and from training. A small pack may be more practical for a single snack, while you can portion some out from a larger pack in advance.
Brands and own-label options to consider
Lorenz / Saltletts
Saltletts offers classic sticks in different bag sizes, as well as a wholegrain option.
- Lorenz lists Saltletts Sticks in 75 g and 150 g bags. For Saltletts Wholegrain, the manufacturer states that it contains more than 80% wholemeal wheat flour and 6.0 g of fibre per 100 g.
- According to Lorenz, Saltletts Wholegrain contains 3.5 g of salt per 100 g and wheat, and may contain sesame. Wholegrain doesn’t replace the need to compare salt levels or check allergens.
ja! von REWE
Mini pretzels are a classic salted pretzel option in a 250 g pack.
- REWE states that ja! Mini Pretzels contain 78 g of carbohydrates and 11 g of protein per 100 g.
- According to REWE, they contain 3.7 g of salt per 100 g and wheat, and may contain traces of sesame, milk and soya. The pack is not labelled as a single portion.
Gut & Günstig von EDEKA
These 250 g salted pretzels are worth considering if you plan to make several snacks from one pack.
- EDEKA24 states that these salted pretzels contain 70 g of carbohydrates and 10.6 g of protein per 100 g.
- The product information lists 4.5 g of salt per 100 g and wheat; traces of sesame and milk may also be present. You’ll need to portion out a smaller amount yourself to take with you.
SUNSNACKS von ALDI SÜD
These salted pretzels are another classic 250 g option that you can portion out yourself.
- ALDI SÜD states that they contain 70 g of carbohydrates and 10.6 g of protein per 100 g.
- The stated salt content is 4.51 g per 100 g. ALDI SÜD also notes that products may vary between suppliers, so check the ingredients and nutritional information on the specific pack.
Pretzel snacks at Joybuy
This selection includes small bags and larger packs of pretzels or pretzel sticks. For your journey to and from training, decide whether you want to take the pack with you or portion out some in advance. Check the nutritional information and ingredients for each product you choose.
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Alnatura Organic Wholegrain Salted Pretzels, 125 g
The 125 g bag is worth considering if you’d like to put a smaller pack in your gym bag. Check the salt information, ingredients and allergens on the pack for your planned portion; don’t assume that it’s divided into individual portions.
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Lorenz Saltletts Salted Pretzels, 200 g
The 200 g pack is better suited if you’re planning to have pretzels on more than one occasion. If you only want to take one portion with you, portion it out in advance and check the nutritional and allergen information on the pack.
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Jeden Tag Salted Pretzels, 250 g
The 250 g pack is an option if you’d like to take several snacks from it. For the journey home, portion out the amount you want yourself and check the salt and allergen information on the specific pack.
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Jeden Tag Salted Pretzel Sticks, 250 g
If you’re looking for pretzel sticks to enjoy on several occasions, this 250 g pack may suit you. For a single portion on the go, it’s best to portion some out in advance. Check the salt content and allergens on the product label.
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Lorenz Saltletts Mini Salted Pretzels, 150 g
The 150 g bag is a good option if you’re looking for mini pretzels to keep in your gym bag. Decide how much you want to take with you and check the nutritional information, ingredients and allergen details on the pack.
Frequently asked questions
Do I need a pretzel snack after every workout?
No. Training alone doesn’t mean you automatically need an extra pretzel snack. The German Nutrition Society’s advice on replenishing carbohydrate stores more quickly applies to the period after prolonged, intense physical activity.
Are pretzels enough on their own as a post-workout snack?
Pretzels can be part of a snack, but they don’t automatically make a complete snack. If you want more than a little something crunchy, combine them with other suitable foods to meet your needs, rather than assuming a product has a special effect because it’s marketed for sport.
Are wholegrain salted pretzels gluten-free?
Wholegrain doesn’t mean gluten-free: Lorenz specifically lists wholemeal wheat flour as an ingredient in Saltletts Wholegrain. If you need to avoid gluten, look for an explicit gluten-free label on the specific pack, and check its ingredients and allergen information too.
How can I assess the salt in my portion?
First compare the salt per 100 g, then use that figure to work out how much is in the amount you actually plan to eat. Lorenz states that Saltletts Wholegrain contains 3.5 g of salt per 100 g, while ALDI SÜD lists 4.51 g per 100 g for the SUNSNACKS salted pretzels mentioned here. The information on your own pack is what matters.
What should I check on the pack before buying?
For this selection, check the pack size, nutritional information per 100 g, ingredients and allergen information. If you need to avoid wheat or other ingredients, the label on the specific product matters more than the general description ‘pretzel snack’.