Salted pretzels

24 g carbs per 30 g (a handful) · glucose-type only. Graded for five standard jobs below — the same product fits some jobs and not others.

single-sourcecaffeine-freevegancarries sodium
Check it for your own job →

Job fit

It falls short for Marathon, Ultra — see the reasons under each grade.

Marathon
3.5 h · race · target 80 g/h → 3.3/h
D
✗ single-source · pair with a fructose source✓ gut-friendly≈ 3.3/h · a lot to carry running✓ caffeine-freeℹ 165 % of your sodium
70.3
5.5 h · race · target 90 g/h → 3.8/h
C
✗ single-source · pair with a fructose source✓ gut-friendly✓ 3.8/h · easy to carry✓ caffeine-freeℹ 186 % of your sodium
IRONMAN
12 h · race · target 90 g/h → 3.8/h
C
✗ single-source · pair with a fructose source✓ gut-friendly✓ 3.8/h · easy to carry✓ caffeine-freeℹ 186 % of your sodium
Century / gran fondo
5 h · steady · target 80 g/h → 3.3/h
C
✗ single-source · pair with a fructose source✓ gut-friendly✓ 3.3/h · easy to carry✓ caffeine-freeℹ 165 % of your sodium
Ultra
10 h · steady · target 80 g/h → 3.3/h
D
✗ single-source · pair with a fructose source✓ gut-friendly≈ 3.3/h · a lot to carry running✓ caffeine-freeℹ 165 % of your sodium

Grades: A–E from absorption (35 %), gut (30 %), practicality (15 %), caffeine (10 %) and your preferences (10 %); a ✗ on absorption or gut caps at C. Sodium and tonicity are shown as ℹ and never change the grade.

What is in it

Label facts, not a score. Apply your own preferences in the checker.

Format
Real food
Unit
30 g (a handful)
Carbohydrate
24 g
Carb sources (label order)
starch (wheat flour)
Glucose:fructose
glucose-type only · ~0 % fructose (inferred)
Sodium
372 mg
Potassium
44 mg
Caffeine
0 mg
Protein / fat / fibre
3 g / 0.8 g / 0.8 g
Sugar alcohols
none listed
Sweeteners
none listed
Allergens
wheat (gluten)
Vegan / gluten-free
vegan / contains gluten
Batch-tested
not stated
Tonicity
—

USDA FoodData Central, "Pretzels, hard, plain, salted", scaled to 30 g: ~114 kcal, 24 g carbohydrate (starch → glucose only), 372 mg sodium. The salty ultra staple; dry, so drink with them.

From USDA FoodData Central, checked 2026-09-18 · source. Labels change; read the pack. Not medical advice; not affiliated with the brand.

How many Salted pretzels per hour do I need?

At 24 g carbs per 30 g (a handful): about 2.5 per hour for 60 g/h and 3.8 per hour for 90 g/h. Use the fuel checker to set your own job.

Is Salted pretzels dual-source (glucose and fructose)?

No — its carbs are glucose-type only (glucose-type only). Fine up to about 60 g/h; above that, pair it with a fructose source.

Does Salted pretzels contain caffeine?

No, this version is caffeine-free.

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