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[N]extrient

Rolls Pumpernickel

SR Legacy·Comprehensive Reference Data

Rolls, pumpernickel

Baked Products

A 100g serving covers 83% of the daily recommended Manganese, making Rolls Pumpernickel one of the more concentrated dietary sources of this nutrient. Rolls Pumpernickel is primarily a carbohydrate source, delivering 51.9g of carbs with minimal fat at 2.8g per 100g. Rolls Pumpernickel packs 276 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 492mg per 100g (21% DV), relevant for anyone on a low-sodium or DASH diet. Rolls Pumpernickel provides 5.4g of dietary fiber per 100g (19% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Rolls Pumpernickel delivers meaningful amounts of 16 different vitamins and minerals above 10% of daily value.

Calories276KCAL
Protein10.8G
Fat2.8G
Carbs51.9G
Fiber5.4G

Calorie Distribution

276kcal
  • Protein16%10.8 g
  • Fat9%2.8 g
  • Carbs75%51.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water32.0G
Energy276KCAL
Protein10.8G
Total lipid (fat)2.8G
Carbohydrate, by difference51.9G
Fiber, total dietary5.4G
Total Sugars0.40G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.38MG
Riboflavin0.30MG
Niacin3.0MG
Vitamin B-60.10MG
Folate, total86.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.63MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)1.5UG
Calcium, Ca67.0MG
Iron, Fe2.8MG
Magnesium, Mg54.0MG
Phosphorus, P171MG
Potassium, K208MG
Sodium, Na492MG
Zinc, Zn1.5MG
Copper, Cu0.29MG
Manganese, Mn1.9MG
Selenium, Se27.8UG
Energy1154kJ
Ash2.5G
Pantothenic acid0.62MG
Folic acid56.0UG
Folate, food30.0UG
Folate, DFE125UG
Choline, total14.6MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta3.0UG
Carotene, alpha1.0UG
Cryptoxanthin, beta0UG
Vitamin A, IU6.0IU
Lycopene0UG
Lutein + zeaxanthin106UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.49G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.001G
SFA 16:00.32G
SFA 18:00.17G
Fatty acids, total monounsaturated0.61G
MUFA 16:10.006G
MUFA 18:10.60G
MUFA 20:10.003G
MUFA 22:10G
Fatty acids, total polyunsaturated1.2G
PUFA 18:21.1G
PUFA 18:30.11G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Phytosterols3.0MG
Tryptophan0.11G
Threonine0.27G
Isoleucine0.35G
Leucine0.64G
Lysine0.23G
Methionine0.15G
Cystine0.20G
Phenylalanine0.46G
Tyrosine0.23G
Valine0.41G
Arginine0.35G
Histidine0.20G
Alanine0.32G
Aspartic acid0.47G
Glutamic acid3.0G
Glycine0.33G
Proline1.0G
Serine0.46G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
roll (pan, dinner, or small roll) (2" square, 2" high) (28g)773g0.8g14.5g
medium (2-1/2" dia) (36g)993.9g1g18.7g

Scaled from Rolls Pumpernickel's per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

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286 kcal10.3g protein

Noodles Egg Spinach (Cooked)

132 kcal5.04g protein

Bread Cracked-wheat

260 kcal8.7g protein

Bread Pumpernickel

250 kcal8.7g protein

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Nutrient Highlights

  • Rolls Pumpernickel is a excellent source of Protein (22% DV) — see top foods ranked by Protein
  • Rolls Pumpernickel is a excellent source of Sodium (21% DV) — see top foods ranked by Sodium
  • Rolls Pumpernickel is a good source of Fiber (19% DV) — see top foods ranked by Fiber
  • Rolls Pumpernickel is a good source of Iron (15% DV) — see top foods ranked by Iron
  • Rolls Pumpernickel is a good source of Magnesium (13% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • At 492mg of sodium per 100g, Rolls Pumpernickel should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • The high fiber (5.4g) and low fat profile makes Rolls Pumpernickel a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 9% (#744 of 8,262)
  • Magnesium: top 13% (#1,074 of 8,262)
  • Sodium: top 17% (#1,405 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories276
% Daily Value*
Total Fat 2.8G4%
Cholesterol 0MG0%
Sodium 492MG21%
Total Carbohydrate 51.9G19%
Dietary Fiber 5.4G19%
Total Sugars 0.40G
Protein 10.8G22%
Vitamin D 0UG0%
Calcium 67.0MG5%
Iron 2.8MG15%
Potassium 208MG4%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168126.

View on USDA FoodData Central →