Yogurt covered pretzels have become a popular snack in recent years, marketed as a healthier alternative to traditional salty snacks. But are they really a nutritious choice? Let’s take a closer look at the nutritional profile of yogurt covered pretzels to find out if they live up to their reputation.
Nutritional breakdown of yogurt covered pretzels
Most yogurt covered pretzels consist of a standard pretzel covered in a sweetened yogurt coating. Here is the basic nutritional information for a 1 ounce (28g) serving size of yogurt covered pretzels:
| Nutrient | Amount |
|---|---|
| Calories | 110 |
| Total Fat | 2g |
| Saturated Fat | 1g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 230mg |
| Total Carbohydrates | 22g |
| Dietary Fiber | 1g |
| Sugars | 8g |
| Protein | 3g |
As you can see, a 1 ounce serving of yogurt covered pretzels contains 110 calories, 22g of carbohydrates, 8g of sugar, 230mg of sodium and minimal protein and fiber. The yogurt coating provides a bit of protein and the pretzel supplies a small amount of fiber, but there are no significant vitamin or mineral contributions.
The pros of yogurt covered pretzels
There are some potential benefits to choosing yogurt covered pretzels over regular pretzels or other salty snacks:
- Lower in fat and calories – With just 110 calories and 2g of fat per serving, yogurt covered pretzels are lower in calories and fat compared to many crunchy snack foods like chips, crackers or buttery pretzels.
- Contain some protein – The yogurt coating provides a few grams of protein per serving, giving you more staying power compared to pretzels alone.
- Touch of calcium – The yogurt adds a small calcium boost with about 10% of the daily value per serving.
- Lower glycemic index – Pairing carbs with protein and fat helps moderate blood sugar response compared to pretzels alone.
For those watching their weight or fat intake, yogurt covered pretzels can be a better choice than full-fat crunchy snacks. The yogurt provides protein to help you feel satisfied, as well as a bit of calcium. And the glycemic index may be lower compared to pretzels without yogurt.
The cons of yogurt covered pretzels
On the other hand, there are some downsides to keep in mind if you’re regularly snacking on yogurt covered pretzels:
- High in refined carbs – Pretzels are made from refined flour and offer very little fiber. The yogurt doesn’t boost the fiber content much.
- High glycemic load – Even though the GI may be lower, 22g of carbs per serving is a large glycemic load that can spike blood sugar.
- Low in nutrients – Yogurt covered pretzels provide almost no vitamins, minerals or antioxidants. The small amount of protein is inferior in quality.
- Often high in added sugars – Many yogurt covered pretzel brands add 6-8g of added sugars to sweeten the yogurt coating.
- High sodium content – A 1 ounce serving packs in 230mg of sodium, which can add up quickly.
While yogurt covered pretzels edge out regular pretzels slightly with the addition of protein and calcium, they are still a nutritionally poor snack choice. The refined carbohydrates and added sugars can lead to crashes in blood sugar. And they lack the vitamins, minerals, fiber and antioxidants found in whole foods.
Healthier alternatives to yogurt covered pretzels
If you’re looking for a tasty crunchy snack that offers more nutritional value, here are some healthier alternatives to consider:
- Kale chips – Baked kale chips have fiber, vitamins A, C and K, calcium and antioxidants without excess carbs, sugar or sodium.
- Edamame – Steamed soybeans pack protein, fiber, iron, magnesium and phytonutrients.
- Roasted chickpeas – Chickpeas offer fiber, plant-based protein, manganese, folate, copper, phosphorus, iron and B vitamins.
- Air popped popcorn – Popcorn is a whole grain that provides fiber, polyphenols and volume for few calories.
- Nuts and seeds – Almonds, walnuts, pistachios, pumpkin seeds etc. provide protein, fiber, healthy fats, vitamins and minerals.
- Cut vegetables with hummus – Carrot sticks, bell pepper strips, cucumber slices with hummus make for a filling, nutritious snack.
- Greek yogurt with fruit – Protein-rich Greek yogurt plus fresh fruit like berries or bananas gives you fiber, vitamins and antioxidants.
- Apple slices with nut butter – Slices of apple with almond or peanut butter provide fiber, vitamin C and healthy fats.
While not direct replacements in terms of taste and texture, these whole food snacks give you more nutritional benefits for the calories compared to processed yogurt covered pretzels. You’ll get extra fiber, vitamins, minerals, antioxidants and healthy fats that your body needs.
Healthy homemade yogurt covered pretzels
If you really love the sweet and salty combo of yogurt covered pretzels, you can make a healthier version at home by controlling the ingredients. Here’s one recipe to try:
Ingredients:
- 10 small pretzel twists or sticks
- 1/3 cup plain Greek yogurt
- 1 tsp honey or maple syrup
- 1/4 tsp vanilla
- Pinch of cinnamon
Instructions:
- Preheat oven to 400°F.
- Line a baking sheet with parchment paper.
- In a small bowl, stir together Greek yogurt, honey or maple syrup, vanilla and cinnamon.
- Dip each pretzel into yogurt mixture to coat halfway.
- Place yogurt-coated pretzels on baking sheet.
- Bake for 5 minutes until yogurt is warmed through.
- Let cool for 5 minutes before serving.
With wholesome ingredients like Greek yogurt and a touch of natural sweetener, you can create a tasty snack that’s lower in sugar and higher in protein and calcium compared to store-bought brands.
Conclusion
While yogurt covered pretzels may seem like a healthier choice than regular crunchy snacks, they are still quite high in refined carbs, added sugars and sodium with minimal nutritional value. The small amounts of calcium and protein from the yogurt don’t redeem their overall poor nutrient profile.
If you currently rely on yogurt covered pretzels for an afternoon snack, try switching it up with more wholesome foods like fresh fruits and veggies, nuts, seeds, air popped popcorn or high protein Greek yogurt. Your body will thank you for the extra fiber, vitamins, minerals and antioxidants.
However, if you only indulge in moderation, yogurt covered pretzels can be an OK choice, especially when made at home where you can control the amount of sugar. Just be mindful of portion sizes and balance out your other food choices to make sure you’re getting sufficient nutrition from wholesome whole foods.