Grains And Cereals • Deep Nutrition Analytics
Bread, pumpernickel
Bread, pumpernickel is a grains and cereals providing 251 kcal per 100g serving, primarily fueled by carbohydrates (47.5g) for accessible carbohydrate energy. It contributes substantial micronutrient density, highlighted by Manganese at 57% of the standard daily value (1.3 mg). Despite a higher energy concentration (2.5 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 8.7 g
- Carbohydrates
- 47.5 g
- Fat
- 3.1 g
- Fiber
- 6.5 g
Carbohydrate Quality & Sustained Energy
Bread, pumpernickel delivers 47.5g of carbohydrates balanced with 6.5g of fiber, yielding 41g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 6.5 g |
| Total Sugars | 0.5 g |
| Energy | 1050 kJ |
| Protein | 8.7 g |
| Total lipid (fat) | 3.1 g |
| Carbohydrate, by difference | 47.5 g |
| Energy | 250 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1.3 mg |
| Selenium | 24.5 µg |
| Copper | 0.3 mg |
| Sodium | 596 mg |
| Iron | 2.9 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin K (phylloquinone) | 0.8 µg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 54 mg |
| Phosphorus, P | 178 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 1.3 mg |
| Calcium, Ca | 68 mg |
| Potassium, K | 208 mg |
| Zinc, Zn | 1.5 mg |
| Sodium, Na | 596 mg |
| Selenium, Se | 24.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 46 µg |
| Folic acid | 59 µg |
| Folate, total | 93 µg |
| Choline, total | 14.6 mg |
| Folate, DFE | 134 µg |
| Ash | 2.6 g |
| MUFA 16:1 | 0 g |
| SFA 14:0 | 0 g |
| Fatty acids, total saturated | 0.4 g |
| Folate, food | 34 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.4 g |
| Tyrosine | 0.2 g |
| Alanine | 0.3 g |
| Glutamic acid | 2.7 g |
| Glycine | 0.3 g |
| Proline | 0.9 g |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Water | 37.9 g |
| Isoleucine | 0.3 g |
| Leucine | 0.6 g |
| Lysine | 0.2 g |
| Cystine | 0.2 g |
| Valine | 0.4 g |
| Arginine | 0.4 g |
| Histidine | 0.2 g |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.4 mg |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0.1 g |
| MUFA 18:1 | 0.9 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.1 g |
| Aspartic acid | 0.5 g |
| Serine | 0.4 g |
| Fatty acids, total monounsaturated | 0.9 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| MUFA 20:1 | 0 g |
Nutritional Highlights & Outliers
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- slice, snack-size7 g
- slice, regular26 g
- oz28 g
- slice, thin20 g
- slice (5" x 4" x 3/8")32 g
Compare Bread, pumpernickel with Category Peers
Bagels, wheat vs Bread, pumpernickel
Compared to Bagels, wheat, Bread, pumpernickel has 59% more fiber and 0% higher calories per 100g.
Bread, rye vs Bread, pumpernickel
Compared to Bread, rye, Bread, pumpernickel has 12% more fiber and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Bread, pumpernickel?
A standard 100-gram serving of Bread, pumpernickel contains 251 calories (1050 kJ), alongside 8.7g of protein, 47.5g of carbohydrates, and 3.1g of fat.
In common serving sizes:- 7g (slice, snack-size): ~18 kcal
- 26g (slice, regular): ~65 kcal
- 28g (oz): ~71 kcal
Is Bread, pumpernickel suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 41g of net carbs per 100g (47.5g total carbs minus 6.5g fiber), consuming Bread, pumpernickel will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Bread, pumpernickel?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Bread, pumpernickel are:
- Manganese: 1.3 mg (57% of your daily value)
- Selenium: 24.5 µg (45% of your daily value)
- Copper: 0.287 mg (32% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 174918).