Rold Gold Rods Pretzel has a FoodScore of 44/100 (Poor). Its primary nutritional concern is its high sodium content.
This product scores 44/100 (Poor) on the FoodScore scale.
It provides 7.14g of protein and 3.61g of fiber per 100g.
A significant concern is the 1610.71mg of sodium per 100g.
Compared to air-popped popcorn, this product is more processed (NOVA 3).
Consider portion control due to the high sodium content.
Scores +3 points above the snack category average (41/100 across 2903 foods).
Fiber
3.61g
13% of Daily Value
Protein
7.14g
14% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1610.71mg
70% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Protein (7.1g)+3
Micronutrients (Iron)+2
−
What holds it back
Sodium (1610.7mg)-9
Processed (NOVA 3)-5
Why it scores 44
Rold Gold Rods Pretzel receives a FoodScore of 44/100, placing it in the 'Poor' category. This score is largely influenced by its high sodium content, which contributes a significant penalty. With 1610.71mg of sodium per 100g, this product exceeds the recommended daily intake for many individuals in just a few servings. The product is also classified as NOVA 3, indicating it is a processed food, which incurs an additional penalty. On the positive side, it receives bonuses for its protein content, providing 7.14g per 100g, and its fiber content of 3.61g per 100g. Additionally, it offers a notable amount of iron, contributing 24% of the Daily Value per 100g. The ingredient list includes enriched flour, which means certain B vitamins and iron have been added back after processing. Compared to a baseline of air-popped popcorn or raw vegetables with hummus, Rold Gold pretzels contain significantly more sodium and are a more processed option.
Health benefits
What the nutrients in rold gold rods pretzel 12 ounce plastic bag actually do for you, grounded in established dietary science.
Source of Iron
This product provides 4.29mg of iron per 100g, which is 24% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and plays a role in energy metabolism. Including foods that contribute to iron intake can support overall health, particularly for individuals who may have inadequate dietary iron.
Contribution to Daily Fiber Intake
Rold Gold Rods Pretzel contains 3.61g of fiber per 100g. Dietary fiber is important for digestive health and can help maintain bowel regularity. While this product is not a primary source of fiber, it can contribute a small amount towards daily fiber recommendations when consumed as part of a balanced diet.
Provides Protein
With 7.14g of protein per 100g, this product offers a moderate amount of this macronutrient. Protein is crucial for muscle repair and growth, and it plays a role in satiety. While not a high-protein food, it can contribute to your daily protein needs, especially when paired with other protein-rich foods.
Rold Gold Rods Pretzel has a FoodScore of 44/100 (Poor). Its primary nutritional concern is its high sodium content.
How to eat it
Pretzels like Rold Gold Rods are typically consumed as a convenient snack between meals or as part of a packed lunch. A common portion is about 3 pretzels (28g), which is a relatively small serving. Be mindful of the sodium content when incorporating them into your routine.
Pair with a source of healthy fat and protein, such as hummus or nut butter, to enhance satiety and balance the meal.
Use as a crunchy topping for salads or soups instead of consuming them as a standalone snack to control portion sizes.
Alternate with fresh fruits or vegetables for snacks to ensure a broader range of nutrients and lower sodium intake.
Measure out a serving rather than eating directly from the bag to help manage sodium consumption.
Things to keep in mind
The primary caution for Rold Gold Rods Pretzel is its high sodium content, which is 1610.71mg per 100g. Individuals monitoring their blood pressure or those advised to follow a low-sodium diet should consume this product sparingly. The ingredient list includes enriched flour, which means it contains wheat, and the product explicitly states, "CONTAINS A WHEAT INGREDIENT," making it unsuitable for individuals with celiac disease or a wheat allergy. There are no artificial colors, flavors, or sweeteners listed, which may be a consideration for some consumers. However, its NOVA 3 classification indicates it is a processed food.
Rold Gold Rods Pretzel has a FoodScore of 44/100 (Poor). While it offers some iron, protein, and fiber, its high sodium content is a significant nutritional drawback. It is best considered an occasional snack rather than a regular part of a healthy diet.
How does Rold Gold compare to other snack options?
Compared to air-popped popcorn, Rold Gold Rods Pretzel is more processed and significantly higher in sodium. For example, a similar serving of Snyder's of Hanover Pretzels might have comparable sodium levels. When compared to raw vegetables with hummus, Rold Gold pretzels offer less fiber and a less diverse micronutrient profile.
What is 'enriched flour' in the ingredient list?
Enriched flour is wheat flour that has had certain nutrients, specifically iron and B vitamins like niacin, thiamin mononitrate, riboflavin, and folic acid, added back after processing. This process aims to restore some of the nutrients lost during milling.
What is a reasonable portion size for Rold Gold Rods Pretzel?
The suggested serving size is about 3 pretzels (28g). Adhering to this portion helps manage the intake of sodium. For a balanced snack, consider pairing this portion with a low-sodium food like fruit or unsalted nuts.
Can Rold Gold Rods Pretzel fit into a low-sodium diet?
Due to its high sodium content (1610.71mg per 100g), Rold Gold Rods Pretzel is generally not suitable for a low-sodium diet. Individuals on sodium-restricted diets should seek out alternative snacks with significantly lower sodium levels.