Pumpernickel roll nutrition facts
Per 1 medium pumpernickel roll · 36 g
of a 2,000 cal day
- Protein3.9g16% of calories
- Carbs19g76% of calories
- Fat1g9% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of Pumpernickel roll (1 medium pumpernickel roll, 36 g) has 100 calories, with 3.9 g of protein, 19 g of carbohydrates and 1 g of fat. Most of its energy comes from carbs (76% of calories). It is high in manganese (30% DV).
High in
20%+ of the daily value
- Manganese30%
Good source of
10–19% of the daily value
- Thiamine11%
- Iron13%
- Copper11%
- Selenium18%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 medium pumpernickel roll (36 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 2% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0 mg | 3% |
| Folate (B9) | 31 μg | 8% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 5 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 1 mg | 13% |
| Potassium | 75 mg | 2% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 62 mg | 9% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 11% |
| Manganese | 1 mg | 30% |
| Selenium | 10 μg | 18% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 220 calMeijer Pumpernickel Bagels1 bagel+120 cal
- 230 calBagels Forever Pumpernickel Bagel1 bagel+130 cal
- 130 calUnknown Pumpernickel Dinner Rolls1 roll+30 cal
- 120 calGreat Low Carb Bread Company Pumpernickel Bagels1 bagel+20 cal
- 230 calWegmans Pumpernickel Bagel1 bagel+130 cal
- 120 calReisman's Poppy Seed Roll1 oz+20 cal
Burning 100 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 19minWalking (3.5 mph)
- 12minCycling (moderate)
- 8minRunning (6 mph)
- 14minSwimming laps
Common questions
How many calories are in Pumpernickel roll?
One serving of Pumpernickel roll (1 medium pumpernickel roll) has 100 calories, which works out to 277 calories per 100 g. That is about 5% of a 2,000-calorie day.
Is Pumpernickel roll high in protein?
Not especially. It has 3.9 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Pumpernickel roll keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 76% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pumpernickel roll?
177 mg per serving.
How much sugar is in Pumpernickel roll?
0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
