Grains And Cereals • Deep Nutrition Analytics
Rolls, pumpernickel
Rolls, pumpernickel is a grains and cereals providing 275 kcal per 100g serving, primarily fueled by carbohydrates (51.9g) for accessible carbohydrate energy. On the micronutrient spectrum, it provides a strong 83% DV of Manganese (1.91 mg) per 100g. Despite a higher energy concentration (2.8 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 10.8 g
- Carbohydrates
- 51.9 g
- Fat
- 2.8 g
- Fiber
- 5.4 g
Carbohydrate Quality & Sustained Energy
Rolls, pumpernickel delivers 51.9g of carbohydrates balanced with 5.4g of fiber, yielding 46.5g 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 |
|---|---|
| Total Sugars | 0.4 g |
| Total lipid (fat) | 2.8 g |
| Fiber, total dietary | 5.4 g |
| Protein | 10.8 g |
| Energy | 1150 kJ |
| Carbohydrate, by difference | 51.9 g |
| Energy | 276 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1.9 mg |
| Selenium | 27.8 µg |
| Copper | 0.3 mg |
| Sodium | 492 mg |
| Iron | 2.8 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
| Vitamin A, IU | 6 IU |
| Vitamin E (alpha-tocopherol) | 0.6 mg |
| Vitamin K (phylloquinone) | 1.5 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 67 mg |
| Potassium, K | 208 mg |
| Zinc, Zn | 1.5 mg |
| Selenium, Se | 27.8 µg |
| Copper, Cu | 0.3 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 54 mg |
| Phosphorus, P | 171 mg |
| Sodium, Na | 492 mg |
| Manganese, Mn | 1.9 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, total | 86 µg |
| Choline, total | 14.6 mg |
| Folate, DFE | 125 µg |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0.2 g |
| MUFA 18:1 | 0.6 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 0.6 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| Folic acid | 56 µg |
| Niacin | 3 mg |
| Pantothenic acid | 0.6 mg |
| Water | 32 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.3 mg |
| Folate, food | 30 µg |
| Fatty acids, total saturated | 0.5 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Phytosterols | 3 mg |
| Ash | 2.5 g |
| Carotene, beta | 3 µg |
| Carotene, alpha | 1 µg |
| Lutein + zeaxanthin | 106 µg |
| 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 |
| Aspartic acid | 0.5 g |
| Serine | 0.5 g |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.2 g |
| Alanine | 0.3 g |
| Glutamic acid | 3 g |
| Glycine | 0.3 g |
| Proline | 1 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
- roll (pan, dinner, or small roll) (2" square, 2" high)28 g
- medium (2-1/2" dia)36 g
Compare Rolls, pumpernickel with Category Peers
Rolls, pumpernickel vs Bread, french or vienna (includes sourdough)
Compared to Bread, french or vienna (includes sourdough), Rolls, pumpernickel has 145% more fiber and 1% higher calories per 100g.
Rolls, pumpernickel vs Bread, raisin, enriched
Compared to Bread, raisin, enriched, Rolls, pumpernickel has 26% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Rolls, pumpernickel?
A standard 100-gram serving of Rolls, pumpernickel contains 275 calories (1151 kJ), alongside 10.8g of protein, 51.9g of carbohydrates, and 2.8g of fat.
In common serving sizes:- 28g (roll (pan, dinner, or small roll) (2" square, 2" high)): ~77 kcal
- 36g (medium (2-1/2" dia)): ~99 kcal
Is Rolls, pumpernickel suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 46.5g of net carbs per 100g (51.9g total carbs minus 5.4g fiber), consuming Rolls, pumpernickel will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Rolls, pumpernickel?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Rolls, pumpernickel are:
- Manganese: 1.91 mg (83% of your daily value)
- Selenium: 27.8 µg (51% 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 168126).