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Pumpernickel bread nutrition: calories, carbs, GI, protein, fiber, fats

Bread, pumpernickel
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Pumpernickel bread

Pumpernickel bread
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
49 (low)
Calories ⓘ Calories per 100-gram serving 250
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 41 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 4.2 (acidic)
TOP 15% Fiber ⓘHigher in Fiber content than 85% of foods
TOP 16% Sodium ⓘHigher in Sodium content than 84% of foods
TOP 21% Carbs ⓘHigher in Carbs content than 79% of foods
TOP 21% Magnesium ⓘHigher in Magnesium content than 79% of foods
TOP 22% Net carbs ⓘHigher in Net carbs content than 78% of foods

Pumpernickel bread calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 250
Calories in 1 oz 71 28.35 g
Calories in 1 slice, regular 65 26 g
Calories in 1 slice, snack-size 18 7 g
Calories in 1 slice, thin 50 20 g

Pumpernickel bread Glycemic index (GI)

49

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 21% 108% 39% 77% 19% 78% 41% 96% 171% 134% 8%
Calcium: 68 mg of 1,000 mg 7%
Iron: 2.87 mg of 8 mg 36%
Magnesium: 54 mg of 420 mg 13%
Phosphorus: 178 mg of 700 mg 25%
Potassium: 208 mg of 3,400 mg 6%
Sodium: 596 mg of 2,300 mg 26%
Zinc: 1.48 mg of 11 mg 13%
Copper: 0.287 mg of 1 mg 32%
Manganese: 1.305 mg of 2 mg 57%
Selenium: 24.5 µg of 55 µg 45%
Choline: 14.6 mg of 550 mg 3%

Mineral chart - relative view

Sodium
596 mg
TOP 16%
Magnesium
54 mg
TOP 21%
Iron
2.87 mg
TOP 23%
Copper
0.287 mg
TOP 25%
Calcium
68 mg
TOP 28%
Manganese
1.305 mg
TOP 30%
Selenium
24.5 µg
TOP 39%
Phosphorus
178 mg
TOP 45%
Zinc
1.48 mg
TOP 46%
Potassium
208 mg
TOP 57%
Choline
14.6 mg
TOP 81%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.42 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.327 mg of 1 mg 27%
Vitamin B2: 0.305 mg of 1 mg 23%
Vitamin B3: 3.091 mg of 16 mg 19%
Vitamin B5: 0.404 mg of 5 mg 8%
Vitamin B6: 0.126 mg of 1 mg 10%
Folate: 93 µg of 400 µg 23%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.8 µg of 120 µg 1%

Vitamin chart - relative view

Folate
93 µg
TOP 25%
Vitamin B2
0.305 mg
TOP 25%
Vitamin B1
0.327 mg
TOP 25%
Vitamin B3
3.091 mg
TOP 50%
Vitamin B6
0.126 mg
TOP 59%
Vitamin E
0.42 mg
TOP 60%
Vitamin B5
0.404 mg
TOP 65%
Vitamin K
0.8 µg
TOP 79%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

9% 4% 47% 37% 3%
Protein:
Daily Value: 17%
8.7 g of 50 g
17%
Fats:
Daily Value: 5%
3.1 g of 65 g
5%
Carbs:
Daily Value: 16%
47.5 g of 300 g
16%
Water:
Daily Value: 2%
37.9 g of 2,000 g
2%
Other:
2.8 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 104% 77% 72% 67% 36% 45% 73% 66% 85%
Tryptophan: 97 mg of 280 mg 35%
Threonine: 267 mg of 1,050 mg 25%
Isoleucine: 334 mg of 1,400 mg 24%
Leucine: 602 mg of 2,730 mg 22%
Lysine: 248 mg of 2,100 mg 12%
Methionine: 155 mg of 1,050 mg 15%
Phenylalanine: 422 mg of 1,750 mg 24%
Valine: 396 mg of 1,820 mg 22%
Histidine: 196 mg of 700 mg 28%

Fat type information

17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g

Fiber content ratio for Pumpernickel bread

14% 85%
Sugar: 0.53 g
Fiber: 6.5 g
Other: 40.47 g

All nutrients for Pumpernickel bread per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 250kcal 13% 38% 5.3 times more than OrangeOrange
Protein 8.7g 21% 48% 3.1 times more than BroccoliBroccoli
Fats 3.1g 5% 61% 10.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 41g N/A 22% 1.3 times less than ChocolateChocolate
Carbs 47.5g 16% 21% 1.7 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.87mg 36% 23% 1.1 times more than BeefBeef
Calcium 68mg 7% 28% 1.8 times less than MilkMilk
Potassium 208mg 6% 57% 1.4 times more than CucumberCucumber
Magnesium 54mg 13% 21% 2.6 times less than AlmondAlmond
Sugar 0.53g N/A 70% 16.9 times less than Coca-ColaCoca-Cola
Fiber 6.5g 26% 15% 2.7 times more than OrangeOrange
Copper 0.29mg 32% 25% 2 times more than ShiitakeShiitake
Zinc 1.48mg 13% 46% 4.3 times less than BeefBeef
Phosphorus 178mg 25% 45% Equal to Chicken meatChicken meat
Sodium 596mg 26% 16% 1.2 times more than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.42mg 3% 60% 3.5 times less than KiwifruitKiwifruit
Selenium 24.5µg 45% 39%
Manganese 1.31mg 57% 30%
Vitamin B1 0.33mg 27% 25% 1.2 times more than Pea rawPea raw
Vitamin B2 0.31mg 23% 25% 2.3 times more than AvocadoAvocado
Vitamin B3 3.09mg 19% 50% 3.1 times less than Turkey meatTurkey meat
Vitamin B5 0.4mg 8% 65% 2.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.13mg 10% 59% 1.1 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.8µg 1% 79% 127 times less than BroccoliBroccoli
Folate 93µg 23% 25% 1.5 times more than Brussels sproutBrussels sprout
Saturated Fat 0.44g 2% 71% 13.5 times less than BeefBeef
Monounsaturated Fat 0.93g N/A 65% 10.5 times less than AvocadoAvocado
Polyunsaturated fat 1.24g N/A 41% 38.1 times less than WalnutWalnut
Tryptophan 0.1mg 0% 79% 3.1 times less than Chicken meatChicken meat
Threonine 0.27mg 0% 80% 2.7 times less than BeefBeef
Isoleucine 0.33mg 0% 79% 2.7 times less than Salmon rawSalmon raw
Leucine 0.6mg 0% 80% 4 times less than Tuna BluefinTuna Bluefin
Lysine 0.25mg 0% 83% 1.8 times less than TofuTofu
Methionine 0.16mg 0% 78% 1.6 times more than QuinoaQuinoa
Phenylalanine 0.42mg 0% 78% 1.6 times less than EggEgg
Valine 0.4mg 0% 79% 5.1 times less than Soybean rawSoybean raw
Histidine 0.2mg 0% 80% 3.8 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 250
% Daily Value*
5%
Total Fat 3g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
26%
Sodium 596mg
16%
Total Carbohydrate 48g
28%
Dietary Fiber 7g
Total Sugars g
Includes ? g Added Sugars
Protein 9g
Vitamin D 0mcg 0%

Calcium 68mg 7%

Iron 3mg 38%

Potassium 208mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Pumpernickel bread nutrition infographic

Pumpernickel bread nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.