Rold Gold Sticks Pretzels score 46/100 (Decent) on FoodScore. Its high sodium content is the primary factor limiting a higher score, despite some beneficial protein and fiber.
Rold Gold Sticks Pretzels received a FoodScore of 46/100.
This product provides 10.71g of protein and 3.61g of fiber per 100g.
A significant concern is the 1750mg of sodium per 100g.
This NOVA 3 processed snack is less nutrient-dense than air-popped popcorn or raw vegetables with hummus.
Consider portion control due to the sodium content.
Scores +5 points above the snack category average (41/100 across 2903 foods).
Fiber
3.61g
13% of Daily Value
Protein
10.71g
21% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1750mg
76% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Protein (10.7g)+6
Micronutrients (Iron)+2
−
What holds it back
Sodium (1750mg)-10
Processed (NOVA 3)-5
Why it scores 46
Rold Gold Sticks Pretzels achieve a FoodScore of 46 out of 100, placing them in the 'Decent' category. The score is influenced by both positive and negative nutritional aspects. On the positive side, the product receives bonus points for its protein content, providing 10.71g per 100g, and for its fiber, contributing 3.61g per 100g. Additionally, it offers 26% of the Daily Value for iron, which is a beneficial micronutrient. However, the most significant penalty comes from its high sodium content, at 1750mg per 100g, which substantially lowers the score. As a NOVA class 3 food, it is considered processed, incurring a further penalty. The ingredient list includes Enriched Flour and Corn Syrup, but notably, there is 0g of added sugar. Compared to a reference baseline like air-popped popcorn or raw vegetables with hummus, Rold Gold pretzels are a more processed option with a higher sodium load, though they do offer some protein and fiber.
Health benefits
What the nutrients in rold gold sticks pretzels 16 ounce plastic bag actually do for you, grounded in established dietary science.
Source of Iron
This product contributes to your daily iron intake, providing 4.64mg per 100g, which is 26% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. Including iron-rich foods in the diet supports overall health, particularly for individuals who may be at risk of iron deficiency. While not a primary source, Rold Gold pretzels can be a minor contributor.
Provides Dietary Fiber
Rold Gold Sticks Pretzels contain 3.61g of fiber per 100g. Dietary fiber is important for digestive health and can help maintain bowel regularity. While this amount is not exceptionally high, it contributes to the recommended daily fiber intake. Fiber also plays a role in satiety, which can be helpful in managing portion sizes when consumed as part of a balanced snack.
Contains Protein
With 10.71g of protein per 100g, this product offers a moderate amount of protein. Protein is crucial for muscle repair and growth, and it contributes to feelings of fullness. While pretzels are not typically considered a high-protein food, the protein content in Rold Gold pretzels can add to the overall protein intake when combined with other protein sources throughout the day, supporting various bodily functions.
Rold Gold Sticks Pretzels score 46/100 (Decent) on FoodScore. Its high sodium content is the primary factor limiting a higher score, despite some beneficial protein and fiber.
How to eat it
Rold Gold Sticks Pretzels are commonly consumed as a convenient snack straight from the bag. A typical serving size is about 53 pretzels (28g). They are often eaten between meals or as part of a packed lunch. Due to their savory taste, they are also frequently paired with dips.
To enhance nutritional value, pair pretzels with a source of healthy fats and protein, such as hummus or a small portion of nuts.
Be mindful of portion sizes; measure out a serving to avoid overconsumption, especially due to the sodium content.
Consider using pretzels as a crunchy topping for salads or soups instead of eating them alone to add texture without making them the primary snack.
For a more balanced snack, alternate pretzels with fresh fruits or vegetables to increase micronutrient intake.
Things to keep in mind
The primary caution for Rold Gold Sticks Pretzels is their high sodium content, at 1750mg per 100g. Individuals monitoring their sodium intake, such as those with high blood pressure, should consume this product in moderation. The ingredient list declares 'CONTAINS A WHEAT INGREDIENT,' indicating that individuals with wheat allergies or celiac disease should avoid this product. The presence of Corn Syrup as an ingredient, while not contributing to added sugar in this specific formulation, is a processed carbohydrate source. Overall, for most healthy individuals, this product is safe to consume within a balanced diet, but portion control is key due to sodium.
Rold Gold Sticks Pretzels score 46/100 on FoodScore, placing them in the 'Decent' category. They offer some protein and fiber, along with iron. However, their high sodium content and classification as a processed food mean they are best enjoyed in moderation as part of a balanced diet.
How does Rold Gold Sticks Pretzels compare to other snacks?
Compared to plain air-popped popcorn, Rold Gold pretzels have significantly more sodium but also provide more protein and fiber. When compared to a similar snack like Snyder's of Hanover Pretzels, the nutritional profile can be similar, often with comparable sodium levels and refined carbohydrate bases. For a more nutrient-dense option, raw vegetables with hummus would be a better choice.
What is 'Enriched Flour' in Rold Gold pretzels?
Enriched Flour is wheat flour that has had certain B vitamins (niacin, thiamin mononitrate, riboflavin, folic acid) and iron added back after processing. While it restores some nutrients, it is still a refined grain, meaning the bran and germ have been removed, reducing its natural fiber content.
What is a reasonable portion size for Rold Gold Sticks Pretzels?
The suggested serving size is about 53 pretzels (28g). Sticking to this portion helps manage the intake of sodium. For a balanced snack, consider combining this portion with a fruit or vegetable to increase nutrient density and satiety.
Can Rold Gold Sticks Pretzels be part of a weight management plan?
Yes, Rold Gold Sticks Pretzels can be included in a weight management plan if consumed in controlled portions. While they are not a low-calorie food, their protein and fiber content can contribute to satiety. Focus on mindful eating and balancing them with lower-calorie, nutrient-dense foods.