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Dot's Homestyle Pretzels Original Seasoned Pretzel Twists
Photo: Open Food Facts contributors (CC BY-SA)

Pretzel

Dot's Homestyle Pretzels Original Seasoned Pretzel Twists

35 oz

Poor out of 100 High confidence
  • Ultra-processed
  • High in salt
  • Contains added sugars
  • Contains emulsifiers studied for gut effects
  • Contains seed oils
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Why it scores 30

Dot's Homestyle Pretzels Original Seasoned Pretzel Twists scores 30 out of 100 (Poor) under GoodSwap’s published rules. What moved the score most:

  1. Corn syrup: An added sugar. Strong
  2. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
  3. Cellulose gum (carboxymethylcellulose): In a small randomized feeding trial, carboxymethylcellulose modestly increased abdominal discomfort and reduced gut microbiota diversity; in mice it promoted low-grade inflammation. 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

Original Seasoned Pretzel Twists

START100

Ingredients

  • Corn syrup
    Strong An added sugar. [1][2][3]
  • Cellulose gum (carboxymethylcellulose)
    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]
  • Vegetable oil (unspecified)
    Emerging High in omega-6 linoleic acid. [8][9][10][11]
  • Canola oil
    Emerging High in omega-6 linoleic acid. [8][9][10][11]
  • Soybean oil
    Emerging High in omega-6 linoleic acid. [8][9][10][11]
  • Maltodextrin
    Info An additive class typical of ultra-processed foods (NOVA group 4). [12]
  • Monosodium glutamate (MSG)
    Strong The FDA considers MSG generally recognized as safe; some sensitive people report mild, short-lived symptoms after 3 g or more without food. [13][14][12]
  • Natural flavors
    Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [15][12]
  • Calcium lactate
    Info An additive class typical of ultra-processed foods (NOVA group 4). [12]
  • Xanthan gum
    Info An ingredient class typical of ultra-processed foods (NOVA group 4). [12]
  • Guar gum
    Info An ingredient class typical of ultra-processed foods (NOVA group 4). [12]
subtotal−37

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [12]
  • 5 kinds of ultra-processing markers
    Emerging Industrial additive classes found: firming agent, flavor enhancer, flavoring, industrial sugar or starch hydrolysate and thickener, stabilizer or gelling agent. [12]
subtotal−24

Nutrition per 100 g

  • Saturated fat 1.8 g / 100 g
    Strong Contains some saturated fat. [16]
  • Salt 2.2 g / 100 g
    Strong Very high in salt. [17]
  • Energy 500 kcal / 100 g
    Info Energy-dense for its weight. [2]
  • Fiber 3.6 g / 100 g
    Strong A good source of fiber. [2]
subtotal−9
TOTAL 30Poor

100 − 70 = 30

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

Can’t score above 79. High in fat and salt (above the front-of-pack "high" level). [18]

GTIN 00850031719248 · 2026-07-11

score v1.3.0 · kb 2026.10.11

High confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy500 kcal
Fat21.4 g
Saturated fat1.8 g
Trans fat0 g
Carbohydrates67.9 g
Sugars0 g
Added sugars0 g
Fiber3.6 g
Protein7.1 g
Salt2.2 g

Serving: 16 pieces (28 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

ENRICHED WHEAT FLOUR (WHEAT FLOUR NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN FOLIC ACID), VEGETABLE OIL (CANOLA OIL CORN OIL, &/OR SOYBEAN OIL), SALT, CONTAINS 2% OR LESS OF MALTODEXTRIN, BUTTERMILK, CORN SYRUP, DEHYDRATED GARLIC, MONOSODIUM GLUTAMATE, NATURAL & ARTIFICIA FLAVOR, SPICES, DEHYDRATED ONION, LACTIC ACID, CALCIUM LACTATE, CITRIC ACID, XANTHAN GUM, CELLULOSE GUM, GUAR GUM, YEAST. CONTAINS: MILK, WHEAT.

Allergens and diets

Contains: Milk, Soy, Wheat, Gluten

  • Not vegan
  • Not gluten-free
  • Palm-oil-free

Always check the package: recipes change.

Healthiest pretzel in the US

More from Dot's Homestyle Pretzels

Sources

  1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)

    BMJ · Apr 12, 2016 · Peer-reviewed

    “replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”

    doi.org

  9. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis

    BMJ · Feb 4, 2013 · Peer-reviewed

    doi.org

  10. Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies

    Circulation · Oct 28, 2014 · Peer-reviewed

    “These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”

    doi.org

  11. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association

    Circulation · Jul 18, 2017 · Peer-reviewed

    doi.org

  12. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  13. Questions and Answers on Monosodium glutamate (MSG)

    U.S. Food and Drug Administration · Jul 17, 2026 · Regulator

    “FDA considers the addition of MSG to foods to be “generally recognized as safe” (GRAS).”

    fda.gov

  14. EFSA reviews safety of glutamates added to food

    European Food Safety Authority · Jul 12, 2017 · Agency assessment

    “EFSA re-assessed the safety of glutamates used as food additives and derived a group acceptable daily intake (ADI) of 30 mg/kg body weight per day for all six of these additives.”

    efsa.europa.eu

  15. 21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

    “whose significant function in food is flavoring rather than nutritional.”

    ecfr.gov

  16. 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

  17. 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

  18. 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

  19. 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

  20. 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