Pit StopBen's Soft Pretzels: high-protein, low-calorie picks
Here are the 87 Ben's Soft Pretzels items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Ben's Soft Pretzels publishes (see the source).
61 items are 400 calories or less. 8 have 30 g of protein or more.
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turkey and Swiss Pocket1 pocket | 572 | 38 | 67 | 15 |
| 3 Cheese Mini Pocket1 pocket | 553 | 29 | 67 | 22 |
| Jalapeno Pretzel Dog1 pretzel dog | 472 | 19 | 54 | 19 |
| Jumbo Pretzel1 pretzel | 510 | 18 | 108 | 2 |
| Pretzel Stix - 3 pack3 pack | 482 | 16 | 98 | 2 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Ham and Cheese Pocket1 pocket | 609 | 43 | 7.1 |
| Italian Pocket1 pocket | 788 | 54 | 6.9 |
| Turkey and Swiss Pocket1 pocket | 572 | 38 | 6.6 |
| 3 Cheese Mini Pocket1 pocket | 553 | 29 | 5.2 |
| Pizza Pocket1 pocket | 787 | 39 | 5.0 |
| Jalapeno Pretzel Dog1 pretzel dog | 472 | 19 | 4.0 |
| Pepperoni and Cheese Pretzel1 pretzel | 758 | 29 | 3.8 |
| Jumbo Pretzel1 pretzel | 510 | 18 | 3.5 |
| Pepperoni Pretzel1 pretzel | 718 | 25 | 3.5 |
| Original Buggy Bites1 cup | 643 | 22 | 3.4 |
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Questions
What item under 1,000 calories has the most protein at Ben's Soft Pretzels?
Italian Pocket (1 pocket): 54 g protein, 788 calories, going by the chain's published nutrition.
Where do these Ben's Soft Pretzels numbers come from?
From the nutrition information Ben's Soft Pretzels publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.