Pretzel

Snyder's Of Hanover Gluten Free Pretzel Rods

Poor out of 100 High confidence

Ultra-processed
High in salt
Contains added sugars
Contains emulsifiers studied for gut effects
Contains palm oil
Seed-oil free
Contains whole grains

Why it scores 32

Snyder's Of Hanover Gluten Free Pretzel Rods scores 32 out of 100 (Poor) under GoodSwap’s published rules. What moved the score most:

minus 20 points Dextrose: An added sugar. Strong
minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
minus 9 points Salt 3.9 g / 100 g: Very high in salt. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better pretzels

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Gluten Free Pretzel Rods

START100

Ingredients

Dextrose minus 20 points

Strong An added sugar. [1][2][3]
Cellulose gum (carboxymethylcellulose) minus 7.5 points

Strong In a small randomized feeding trial, carboxymethylcellulose modestly increased abdominal discomfort and reduced gut microbiota diversity; in mice it promoted low-grade inflammation. [4][5][6][7]
Palm oil minus 2.5 points

Strong About half saturated fat; WHO recommends keeping saturated fat to 10% of energy or less. [8][9][10]
Sodium acid pyrophosphate minus 1.5 points

Strong EFSA (2019) set a group ADI for phosphates of 40 mg/kg body weight (as phosphorus) and noted that infants, toddlers and children may exceed it. [11]
Calcium phosphate minus 1.5 points

Strong EFSA (2019) set a group ADI for phosphates of 40 mg/kg body weight (as phosphorus) and noted that infants, toddlers and children may exceed it. [11]
Sunflower lecithin minus 1.5 points

Info An additive class typical of ultra-processed foods (NOVA group 4). [12]
Xanthan gum minus 0.5 points

Info An ingredient class typical of ultra-processed foods (NOVA group 4). [12]

subtotal−35

Processing

Ultra-processed (NOVA 4) minus 18 points

Strong Classified NOVA 4: made with industrial ingredients and additives. [12]
3 kinds of ultra-processing markers minus 3 points

Emerging Industrial additive classes found: emulsifier, industrial sugar or starch hydrolysate and thickener, stabilizer or gelling agent. [12]

subtotal−21

Nutrition per 100 g

Saturated fat 3.6 g / 100 g minus 3 points

Strong High in saturated fat. [8]
Salt 3.9 g / 100 g minus 9 points

Strong Very high in salt. [13]
Energy 429 kcal / 100 g minus 2 points

Info Energy-dense for its weight. [2]
Fiber 3.6 g / 100 g plus 2 points

Strong A good source of fiber. [2]

subtotal−12

TOTAL 32Poor

100 − 68 = 32

Can’t score above 79. Contains dextrose, an ingredient of high concern. [1][2][3]

Can’t score above 79. High in salt (above the front-of-pack "high" level). [14]

Nutrition per 100 g

Energy	429 kcal
Fat	8.9 g
Saturated fat	3.6 g
Trans fat	0 g
Carbohydrates	82.1 g
Sugars	3.6 g
Added sugars	3.6 g
Fiber	3.6 g
Protein	0 g
Salt	3.9 g

Serving: 28.0g

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.

Label text, as published

INGREDIENTS: CORNSTARCH, POTATO STARCH, BROWN RICE FLOUR, TAPIOCA STARCH, PALM OIL, DEXTROSE, OAT FIBER, SODIUM CARBOXYMETHYLCELLULOSE, SALT, BAKING POWDER (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE, CORNSTARCH, MONOCALCIUM PHOSPHATE), SUNFLOWER LECITHIN, YEAST, XANTHAN GUM, CITRIC ACID, SODA.

Allergens and diets

Contains: Gluten

Vegan
Vegetarian
Not gluten-free
Not palm-oil-free

Always check the package: recipes change.

Sources

Guideline: sugars intake for adults and children

World Health Organization · Mar 4, 2015 · Agency assessment

“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

who.int
Dietary Guidelines for Americans, 2025–2030

U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

cdn.realfood.gov
Added and free sugars should be as low as possible

European Food Safety Authority · Feb 28, 2022 · Agency assessment

“Sugar consumption is a known cause of dental caries.”

efsa.europa.eu
Randomized Controlled-Feeding Study of Dietary Emulsifier Carboxymethylcellulose Reveals Detrimental Impacts on the Gut Microbiota and Metabolome

Gastroenterology · March 2022 · Peer-reviewed

“Relative to control subjects, CMC consumption modestly increased postprandial abdominal discomfort and perturbed gut microbiota composition in a way that reduced its diversity.”

doi.org
Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome

Nature · Mar 5, 2015 · Peer-reviewed

“carboxymethylcellulose and polysorbate-80, induced low-grade inflammation and obesity/metabolic syndrome in wild-type hosts and promoted robust colitis in mice predisposed to this disorder.”

doi.org
Food additive emulsifiers and risk of cardiovascular disease in the NutriNet-Santé cohort: prospective cohort study

BMJ · Sep 6, 2023 · Peer-reviewed

“This study found positive associations between risk of CVD and intake of five individual and two groups of food additive emulsifiers widely used in industrial foods.”

doi.org
Re-evaluation of celluloses E 460(i), E 460(ii), E 461, E 462, E 463, E 464, E 465, E 466, E 468 and E 469 as food additives

European Food Safety Authority · Jan 16, 2018 · Agency assessment

“The Panel concluded that there was no need for a numerical ADI and that there would be no safety concern at the reported uses and use levels for the unmodified and modified celluloses”

doi.org
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

World Health Organization · Jul 17, 2023 · Agency assessment

“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

who.int
Process contaminants in vegetable oils and foods

European Food Safety Authority · May 3, 2016 · Agency assessment

“The highest levels of GE, as well as 3-MCPD and 2-MCPD (including esters) were found in palm oils and palm fats, followed by other oils and fats.”

efsa.europa.eu
Commission Regulation (EU) 2023/915 of 25 April 2023 on maximum levels for certain contaminants in food

European Union (Official Journal) · Apr 25, 2023 · Law

“Glycidyl fatty acid esters, expressed as glycidol”

eur-lex.europa.eu
EFSA issues new advice on phosphates

European Food Safety Authority · Jun 12, 2019 · Agency assessment

“We estimated that dietary exposure to phosphates may exceed the new ADI for infants, toddlers and children with average consumption of phosphates in their diet.”

efsa.europa.eu
Ultra-processed foods: what they are and how to identify them

Public Health Nutrition · April 2019 · Peer-reviewed

doi.org
Sodium reduction (fact sheet)

World Health Organization · May 11, 2026 · Agency assessment

“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

who.int
Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

“Table 3: Criteria for drinks (per 100ml)”

assets.publishing.service.gov.uk
Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

BMJ · Feb 28, 2024 · Peer-reviewed

“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

doi.org
Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

Cell Metabolism · July 2019 · Peer-reviewed

doi.org

Score

Why it scores 32

Better pretzels

Nutrition per 100 g

Ingredients

Allergens and diets

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Sources