Rold Gold 16Z ROLD GOLD SOURDOUGH scores 54/100 (Decent) on FoodScore, primarily due to its notable sodium content despite beneficial fiber and protein contributions.
This Rold Gold product earns a FoodScore of 54/100 (Decent).
It provides 10.71g of protein and 3.61g of fiber per 100g.
The primary nutritional concern is its high sodium content at 1178.57mg per 100g.
This SKU is classified as NOVA 3 (processed), similar to many pretzels.
Consider portion control to manage sodium intake when consuming this product.
Scores +39 points above the sweet category average (15/100 across 1084 foods).
Fiber
3.61g
13% of Daily Value
Protein
10.71g
21% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1178.57mg
51% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Protein (10.7g)+6
Micronutrients (Iron, Phosphorus, Riboflavin)+6
−
What holds it back
Sodium (1178.6mg)-6
Processed (NOVA 3)-5
Why it scores 54
Rold Gold 16Z ROLD GOLD SOURDOUGH receives a FoodScore of 54 out of 100, placing it in the 'Decent' category. This score reflects a balance of positive and negative nutritional attributes. On the positive side, the product gains points for its fiber content, providing 3.6g per 100g, and its protein content, which is 10.7g per 100g. It also receives bonuses for several micronutrients, including iron, phosphorus, and riboflavin, with iron contributing 21% of the Daily Value per 100g. However, the score is significantly impacted by its high sodium content, at 1178.6mg per 100g, which incurs a substantial penalty. Additionally, as a NOVA 3 classified food, it is considered processed, leading to a further score reduction. Compared to a generic unbranded sourdough pretzel, this Rold Gold product's nutritional profile is broadly similar, with comparable macro and micronutrient contributions and similar processing levels. The inclusion of vegetable oil (corn, canola and/or soybean oil) contributes to its fat content, though it contains 0g saturated fat.
Health benefits
What the nutrients in rold gold 16z rold gold sourdough actually do for you, grounded in established dietary science.
Source of Iron
This Rold Gold product provides a notable amount of iron, contributing 21% of the Daily Value per 100g. Iron is an essential mineral involved in oxygen transport and energy metabolism. Including foods that contribute to iron intake can be beneficial, especially for individuals who may have higher iron needs or are at risk of deficiency. While not a primary source, it can be a part of a varied diet that supports overall mineral intake.
Contains Dietary Fiber
With 3.61g of fiber per 100g, this product contributes to your daily fiber intake. Dietary fiber is important for digestive health and can help maintain bowel regularity. While this amount is moderate, incorporating fiber-containing snacks can support overall dietary fiber goals. It's important to consume a variety of fiber sources from whole foods throughout the day for optimal benefits.
Provides Protein
This product offers 10.71g of protein per 100g, which can contribute to satiety and muscle maintenance. Protein is a macronutrient vital for tissue repair and various bodily functions. While this is a processed snack, the protein content is a positive attribute, especially when compared to other snack options that may be lower in protein. Pairing it with other protein sources can further enhance its nutritional contribution.
Rold Gold 16Z ROLD GOLD SOURDOUGH scores 54/100 (Decent) on FoodScore, primarily due to its notable sodium content despite beneficial fiber and protein contributions.
How to eat it
Pretzels like Rold Gold sourdough are commonly consumed as a snack, often enjoyed on their own or with dips. They are typically eaten in single servings or shared among groups. A common pitfall is consuming large portions, which can lead to excessive sodium intake.
Pair with a source of healthy fats or protein, such as hummus or nut butter, to enhance satiety and balance the snack.
Measure out a specific portion size to help manage sodium intake and overall calorie consumption.
Use these pretzels as a crunchy topping for salads or soups instead of consuming them as a standalone snack to add texture without over-consuming.
Consider swapping for whole-grain crackers or air-popped popcorn when seeking a lower-sodium, higher-fiber alternative.
Be mindful of the sodium content if you are on a sodium-restricted diet; check the serving size carefully.
Things to keep in mind
Individuals with celiac disease or wheat allergies should avoid this product as it contains enriched wheat flour. The ingredient list also includes corn syrup, which, while not an added sugar in this specific formulation (0g added sugar), is a processed ingredient. The product's high sodium content (1178.57mg per 100g) is a significant consideration, particularly for individuals monitoring their blood pressure or those advised to limit sodium intake. While generally safe for the broader population, those with specific dietary restrictions or health conditions should review the ingredient list and nutritional information carefully.
This Rold Gold product scores 54/100 (Decent) on FoodScore. It offers some protein and fiber, along with iron, but its high sodium content is a significant factor. 'Healthy' is subjective, but for a processed snack, it has some nutritional contributions while also having areas for moderation.
How does Rold Gold compare to other pretzels?
Compared to a generic unbranded sourdough pretzel, this Rold Gold product has a similar nutritional profile, including comparable protein, fiber, and sodium levels. When compared to other snack pretzels like Snyder's of Hanover, the specific nutrient values can vary, but many pretzels share a similar NOVA 3 classification and often have high sodium content.
What is 'Enriched Flour' in this product?
Enriched flour, listed as the first ingredient, means that certain nutrients lost during processing (like niacin, reduced iron, thiamin mononitrate, riboflavin, and folic acid) have been added back. This process helps to restore some of the nutritional value of the wheat flour.
What is a reasonable portion size for this product?
Since the provided data is per 100g, and a typical serving size for pretzels is often around 30g, a 30g portion would contain approximately 353mg of sodium. Being mindful of this smaller portion can help manage overall sodium intake within daily recommendations.
Can I eat Rold Gold sourdough pretzels if I'm trying to reduce my sodium intake?
This product has a high sodium content at 1178.57mg per 100g. If you are trying to reduce sodium, it's advisable to consume this product in very small, controlled portions or to choose lower-sodium snack alternatives. Always check the nutrition label for serving sizes and sodium per serving.