If you’ve ever found yourself at a gas station, standing between a warm pretzel and a sugary donut, wondering which one your body will thank you for later—this blog post is for you.

The Battle Begins: Puffy Pretzel from Racetrack

QuHarrison kicks things presenting a soft, salted pretzel from Racetrack gas station to Dr. Juan. The texture? Soft and inviting. The flavor? Salty, with just the right hit of butter. But the real question is: how does it hold up nutritionally?

Dr. Juan breaks it down:

• Sodium: 440mg – “Not bad,” he says. “Some pretzels have over 1,000mg.”
  

• Fat: 4g, mostly saturated – likely from a butter or oil spray to help the salt stick.
  

• Carbs: 36g – which isn’t terrible if you're about to be active.
  

• Protein: Low, but slightly better than a donut.
  

• Sugar: Just 1g.
  
  

Verdict? “If you’re on a salty craving and planning to move your body soon, the pretzel is a decent choice,” says Dr. Juan. Especially pre- or post-workout, these carbs can give your body the energy it needs.

Round Two: Krispy Kreme Donut

Next up, Krispy Kreme Original Glazed Donut. No denying it: it’s iconic, melt-in-your-mouth delicious, and absolutely bursting with sugar.

But Dr. Juan comes with receipts:

• Fat: 10–15g, mostly from saturated fats.
  

• Calories from Fat: Easily over 100, just from fat alone.
  

• Carbs: Around half that of the pretzel, but loaded with sugar.
  

• Sugar Spike: “You’ll feel it in your veins,” jokes Dr. Juan.
  
  

The real problem? If you’re not using that sugar immediately—say, running a marathon or doing an intense workout—it gets stored as fat. “It’s fuel, but it needs to be burned right away,” he explains.

Verdict? Delicious, yes. But nutritionally? It’s a dessert disguised as a snack.

Bonus Round: The Caffeine Debate — Red Bull vs. Coffee

Which has more caffeine—Red Bull or coffee?

Turns out, the answer may surprise you:

• Red Bull (8.4 oz): 80mg of caffeine.
  

• Starbucks Small Drip Coffee: Over 270mg of caffeine!
  

• Espresso Shot: Around 60mg.
  
  

“Drip coffee is wild,” says Dr. Juan. “They must be extracting every last milligram of caffeine from those beans.”

While Dr. Juan personally avoids both high-caffeine drinks and sugary energy beverages, he does acknowledge the performance benefits of caffeine—especially from the sugar-free version of Red Bull or a plain cup of coffee.

Final Verdict: Pretzel Wins (But Not by a Landslide)

Dr. Juan gives the pretzel the win this round—but with a few caveats. While it has more sodium and carbs, it beats the donut in fat content, sugar load, and offers slightly better balance for someone who’s active.

But both snacks are relatively low in protein, which is why he encourages better choices overall—like, say, Pnuff Crunch, which offers:

• A solid hit of protein (20g)
  

• Low sugar and low sodium
  

• High fiber for satiety
  

• Made from peanuts, navy beans, and rice for better energy and recovery
  
  

Unlike the pretzel or donut, Pnuff Crunch was designed for performance. Whether you’re gearing up for a run or recovering from a workout, our puffs give your body real fuel, not empty calories, plus they taste amazing!

Takeaway: Choose Snacks That Work With You

Sure, indulgence has its place. But if you're serious about performance, energy, and long-term health, Dr. Juan’s advice rings true: “You want snacks that don’t just taste good, but work for your body too.”

Want more episodes like this? Follow the Snack Smackdown series and check out our blog for deeper dives into nutrition, science, and how to snack smart with Pnuff Crunch.

Pnuff Tip: Next time you're craving a pretzel or a donut, grab a bag of Pnuff Crunch instead—it satisfies both sweet and salty cravings, minus the regret.

Stay crunchy, stay strong, and keep fueling smart.
—The Pnuff Crunch Team 🥜💪