A ready-baked pretzel can make a savoury snack for your gym bag. But if you’re specifically looking to boost your protein intake, check how much protein you’ll get in the portion you eat and consider choosing a separate protein source. Frozen or proofed pretzels need preparing, and you should check the salt content and allergen information for the specific product.
If you’re keeping an eye on the protein content of your post-workout snack, what matters is the amount you actually eat. The Verbraucherzentrale (German consumer advice centre) lists 4.5 g of protein per 50 g pretzel. So you can’t tell from the product name alone whether a pretzel will be enough for you or whether you’d prefer to add another protein source.
If you don’t have access to an oven, how the pretzel needs to be prepared is key. The EDEKA frozen pretzels described here need to be thawed and baked before eating. If you want a snack that’s ready to eat straight away, choose one that’s already prepared.
If these details affect your choice, compare the salt content per portion and read the labelling on the specific product. The pretzels described here contain wheat; soy is also listed for the EDEKA option. Ingredients and possible traces may vary from product to product.
First decide what matters most to you: the amount of protein, whether it’s ready to eat, or the ingredient labelling. Then check the information for the portion you plan to take with you.
| Criterion | What to check | Who it matters to |
|---|---|---|
| Protein content | Compare protein per 100 g and per portion eaten. If a product is described as “high in protein”, the proportion of its energy content that comes from protein also matters. | If I want to include a specific amount of protein in my post-workout snack, I need a clear portion size, not just a prominent product name. This is a priority for around 46% of shoppers. |
| Ready to eat | Check the preparation instructions for thawing or baking, and choose an already prepared option if you want to eat it straight away. | I want a snack ready to hand in my gym bag, with no oven needed. That’s why around 27% of shoppers prioritise options that are ready to eat. |
| Salt and allergens | Compare the salt content per portion and check the ingredients and allergen information for the specific product. | If I need to watch my salt intake or avoid certain ingredients, the product label is more useful than a general description of the pretzel. This criterion takes priority for around 27% of shoppers. |
A pretzel can contain protein without meeting the requirements for the nutrition claim “high in protein”. Under the EU regulation on nutrition claims, at least 20% of its energy content must come from protein.
Also compare the protein in the portion you’ll actually eat. The amount per 100 g isn’t necessarily the amount you’ll consume.
The EDEKA frozen pretzel and the proofed Ditsch ham pretzel described here both need preparing. Neither is a substitute for a ready-baked pretzel that you can eat straight after your workout.
Check the preparation instructions before buying, and only pack an already prepared option for when you’re out and about.
Thawing and baking take extra time and require an oven.
The pretzels from Ditsch, EDEKA and ALDI SÜD described here have different salt levels. Wheat is relevant for the options checked, while other allergen information varies by product.
Compare the salt content for your portion and check the current ingredients and allergen information.
Ditsch offers classic and filled pretzels. For your gym bag, the key difference is whether you choose a ready-to-eat pretzel or a dough piece that comes with baking instructions.
The frozen pretzel described here is suitable for preparing a snack at home, but not for eating straight from your gym bag.
The pretzel described by ALDI SÜD is a ready-baked option to pick up before your workout.
REWE PWR is relevant here as a possible separate protein option, not as a pretzel brand.
These packaged pretzels could make a savoury addition to a snack for your gym bag. If protein is your main priority, check the amount per portion and choose any extra protein separately.
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A pretzel option for a savoury snack on the go. If protein matters to you, check the nutritional information for your portion and add a separate source if you wish.
Spelt and sesame are named in the product title. Check the specific pack for other ingredients and allergens.
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Savoury pretzels for a snack on the go. When choosing one for your gym bag, consider the portion you’ll eat and the salt information on the pack.
The product title gives the pack size as 250 g. Think about how you’ll carry the portion you want.
No. Under the EU regulation on nutrition claims, at least 20% of a product’s energy content must come from protein for it to be described as “high in protein”. A protein figure in grams alone doesn’t answer this question. For planning your snack, you should also consider the amount in the portion you’ll actually eat.
Not if you want a snack that’s ready to eat: the EDEKA frozen pretzel described here needs to thaw and be baked first. If you want to eat a pretzel without any further preparation, take one that’s already prepared.
Compare the salt per 100 g and work out how much that means for the portion you actually want to eat. The options described by Ditsch, EDEKA and ALDI SÜD have different values. For your purchase, the current information on the specific product is what matters.
A specialist protein product isn’t automatically necessary. The Verbraucherzentrale (German consumer advice centre) notes that athletes can also meet their protein needs with everyday foods that contain protein. So consider a snack as part of your overall diet rather than choosing it based on a protein claim alone.
Read the current labelling on the pack or check the allergen information at the counter. Wheat is relevant for the pretzels described here, and soy is also listed for the EDEKA option. Don’t assume that different pretzels contain the same ingredients.