Pumpernickel
A dense rye loaf, often sourdough, with more fibre than typical wheat bread and a malty flavour.
Nutrition per 100 g
Standardised to 100 g of pumpernickel for fair comparison. Typical serving: 50 g — 125 kcal per 50 g serving.
| Nutrient | Per 100 g | Per serving (50 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 250 kcal | 125 kcal | 100 kcal |
| Protein | 8.8 g | 4.4 g | 3.5 g |
| Carbohydrate | 47.6 g | 23.8 g | 19 g |
| Fat | 3.2 g | 1.6 g | 1.3 g |
| Fibre | 6.6 g | 3.3 g | 2.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pumpernickel, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (50 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.42 mg | 0.21 mg | 3% |
| Vitamin K | 0.8 µg | 0.4 µg | <1% |
| Thiamin | 0.33 mg | 0.17 mg | 28% |
| Riboflavin | 0.31 mg | 0.16 mg | 24% |
| Niacin | 3.1 mg | 1.6 mg | 19% |
| Vitamin B6 | 0.13 mg | 0.065 mg | 8% |
| Folate | 134 µg | 67 µg | 34% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.4 mg | 0.2 mg | 8% |
| Choline | 14.6 mg | 7.3 mg | 3% |
| Minerals | |||
| Calcium | 68 mg | 34 mg | 5% |
| Iron | 2.9 mg | 1.5 mg | 16% |
| Magnesium | 54 mg | 27 mg | 13% |
| Phosphorus | 178 mg | 89 mg | 14% |
| Potassium | 208 mg | 104 mg | 4% |
| Sodium | 596 mg | 298 mg | 26% |
| Zinc | 1.5 mg | 0.75 mg | 14% |
| Selenium | 24.5 µg | 12.3 µg | 45% |
| Copper | 0.29 mg | 0.14 mg | 32% |
| Manganese | 1.3 mg | 0.65 mg | 57% |
Source: USDA FoodData Central — Bread, pumpernickel
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pumpernickel?
- A commonly eaten food that can sit in a balanced pattern when portions are honest.
- A dense rye loaf, often sourdough, with more fibre than typical wheat bread and a malty flavour.
How to include it
- Use in the usual way for this food, and keep an eye on the stated serving.
- Typical pairing ideas: Smoked fish, Cream cheese, Cucumber.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- protein
- 8.6 g
- fibre
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Whole Wheat Bread
Bread made with the whole grain, giving two to three times the fibre of white.
- kcal
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