The Best and Worst Auntie Anne’s Pretzels for Your Health, Ranked

There’s nothing more delicious than an Auntie Anne’s soft pretzel. They’re large, buttery, and the perfect snack for carb-lovers everywhere — but we all know they don’t have too much nutritional value. Some pretzels are worse for you than others, however, so you should know where your go-to snack stands. Here’s a ranking of Auntie Anne’s pretzels from unhealthiest to least offensive, ranked according to information provided on their website.

Pepperoni Pretzel

Pepperoni pretzel from Auntie Anne's

Pepperoni Pretzel from Auntie Anne’s | Auntie Anne’s via Instagram

Calories: 480 

This meat-covered favorite tops the list when it comes to unhealthy pretzel picks — but we can totally see why pretzel-lovers have gone nuts for this pretzel. Pepperoni is America’s favorite pizza topping, so it’s only natural for Auntie Anne’s to load up the top of a pretzel with pepperoni and their three-cheese blend.

As for the nutrition, this gut-buster has a whopping 480 calories, 16 grams of fat, and 860 milligrams of sodium. The pepperoni does add some protein, at least.

Cinnamon Sugar Pretzel

Calories: 470 

Here’s another favorite you’ve probably been eating for decades. Auntie Anne’s decadent Cinnamon Sugar Pretzel is perfect for anyone with a sweet tooth. As soon as it comes out of the oven, it’s given a nice slathering of butter along with a cinnamon-sugar topping. Delicious.

Unfortunately, this long-time favorite is quite unhealthy. One pretzel has 470 calories, 12 grams of fat, and 29 grams of sugar.

Sweet Almond Pretzel

Calories: 390 

For those who like their snacks sweet and salty, the Sweet Almond Pretzel is the perfect mix of both. Auntie Anne’s freshly bakes the pretzel and tops it off with their signature toasted almond crunch. They also recommend adding the caramel dip as a side — though that’s sure to add plenty of fat and sugar on top of this unhealthy treat.

As for nutrition, one Sweet Almond Pretzel has 390 calories, 6 grams of fat, 400 milligrams of salt, and 17 grams of sugar. We recommend staying far away.

Roasted Garlic Pretzel

Roasted Garlic Pretzel from Auntie Anne's

Roasted Garlic Pretzel from Auntie Anne’s | Auntie Anne’s via Instagram

Calories: 380 

Garlic lovers, rejoice — there’s finally a pretzel that fulfills all of your dreams. This pretzel comes complete with a healthy dousing of salt, roasted garlic, and fresh parmesan cheese. As far as dipping sauces go, Auntie Anne’s also recommends you try it out with their marinara, which isn’t a bad idea. Tomato sauce is a lot healthier than any cheese or dairy-based dip they offer.

Nutritionally speaking, the Roasted Garlic Pretzel has 380 calories, 8 grams of fat, and 1,250 milligrams of sodium.

Sour Cream & Onion Pretzel

Calories: 380 

Similar to the Roasted Garlic Pretzel, the Sour Cream & Onion Pretzel is one of the lighter food items you can choose from. And it’s still packed with a ton of flavor, too, thanks to the hints of sour cream and onion that are baked right in. This would be another good one with the marinara sauce, which is naturally low in calories and fat.

One Sour Cream & Onion Pretzel will set you back 380 calories, 8 grams of fat, and 1,240 milligrams of sodium.

Raisin Pretzel

Calories: 360 

If you’re looking for a sweet pretzel that doesn’t come with the crazy-high calorie count and grams of sugar as the Cinnamon Sugar Pretzel, then the Raisin Pretzel might be your best bet. The raisins are baked right into the dough, giving it the same subtle sweetness as a cinnamon raisin bread. We recommend skipping any dips, however, as those will make your unoffensive pretzel way worse for you.

One Raisin Pretzel is just 360 calories, 5 grams of fat, and 390 milligrams of sodium. Not bad.

Original Pretzel

Woman holding an Auntie Anne's Original Pretzel

Woman holding an Auntie Anne’s Original Pretzel | Auntie Anne’s via Instagram

Calories: 340 

You can’t go wrong with the Original Pretzel. This delicious, buttery pick has a sprinkling of salt — and that’s about it. While you might be tempted to pair it with a dipping sauce, the freshly-baked pretzel is flavorful enough. Why mess with perfection, anyway?

One of the Original Pretzels is a mere 340 calories and 5 grams of fat. You’ll want to be careful if you’re watching your salt intake, however, as there are still 990 milligrams of sodium.

Jalapeno Pretzel

Calories: 330 

Those who want to bring on the heat with their pretzel can rejoice, as the Jalapeno Pretzel is the healthiest of the bunch. The pretzel is topped with jalapeno peppers that are baked right in. And while you may be tempted to cool your mouth down with some cheese sauce, you should allow yourself to enjoy this guilt-free pretzel without all those extra calories.

A Japaleno Pretzel has 330 calories, 5 grams of fat, and 1,060 milligrams of sodium.

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