Pumpernickel Nutrition Facts: Calories, Macros & Health Benefits
Summary: One roll (50g) of pumpernickel contains 138 calories, 5.4g protein, 25.9g carbs, and 1.4g fat. Pumpernickel is a good source of sodium, folate.
Nutrition Facts — one roll (50g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 138 kcal | 7% |
| Protein | 5.4g | 11% |
| Carbohydrates | 25.9g | 9% |
| Total Fat | 1.4g | 2% |
| Fiber | 2.7g | 10% |
| Sugar | 0.20g | -- |
| Saturated Fat | 0.25g | 1% |
| Sodium | 246.0mg | 11% |
| Potassium | 104.0mg | 2% |
| Calcium | 33.5mg | 3% |
| Iron | 1.4mg | 8% |
| Magnesium | 27.0mg | 6% |
| Zinc | 0.74mg | 7% |
| Vitamin B6 | 0.05mg | 3% |
| Folate | 43.0mcg | 11% |
| Vitamin K | 0.75mcg | 1% |
| Phosphorus | 85.5mg | 7% |
Is Pumpernickel Good for You?
Pumpernickel provides 138 calories per roll (50g) with 5.4g of protein, 25.9g of carbohydrates, and 1.4g of fat. It is a source of sodium (11% dv), folate (11% dv).
Key Health Benefits of Pumpernickel
- Good source of sodium (11% dv)
- Good source of folate (11% dv)
- Contains 2.7g of dietary fiber per serving
- Provides 5.4g of protein per serving
Frequently Asked Questions
How many calories is in pumpernickel?
One roll (50g) of pumpernickel contains 138 calories.
How much protein is in pumpernickel?
One roll (50g) of pumpernickel provides 5.4g of protein.
Is pumpernickel vegetarian?
Yes, pumpernickel is suitable for vegetarian diets.
Is pumpernickel vegan?
Yes, pumpernickel is completely plant-based and vegan-friendly.
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Nutrition data sourced from USDA FoodData Central. Track pumpernickel and thousands of other foods with the Gram app.