Pumpernickel - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Pumpernickel

Pumpernickel consists of 1% fat, 7% protein, 36% carbs, 9% fiber and 45% water. Pumpernickel has 200 calories per 100g, that is 71% lower than other foods in Bread and rolls. In total 5% of the calories in Pumpernickel are from fat, 14% from protein and 72% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 50
  • High in carbs 14.4g carbohydrates per portion of 40g
  • Low Glycemic Load Glycemic Load: 7.2
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion

Can you eat Pumpernickel for a low carb diet?

With 14.4g of carbs and a Glycemic Load of 7.2 in a portion of 40g, Pumpernickel should be avoided for a ketogenic diet due to the high percentage of carbs. Pumpernickel contains low amounts of Fructose, is high in Gluten and has no Lactose.

Pumpernickel: nutrition facts & data

Nutrition facts
per 100g
Pumpernickel
avg Bread and rolls[1]
Calories (kcal) 200.0 280.2
Fat (g) 1.0 4.5
Protein (g) 7.0 8.5
Carbohydrates (g) 36.0 48.1
Mono- & Di-Saccharides (g) 3.0 48.1
Polysaccharides (g) 29.0 48.1
Fibers (g) 9.3 6.1
Sodium (mg) 370.0 513.3
Water (g) 45.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (40g) of Pumpernickel contains:

  • 80.0 Calories
  • 0.4g of Fat
  • 2.8g of Protein
  • and 14.4g of Carbs
  • 148.0mg of sodium - 0.1% of the RDA for sodium.
  • 22.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.7mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.8mg of Iron - 0.1% of the RDA for Iron.
  • 76.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Pumpernickel you get

  • 0.19 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Bread and rolls have on average 0.18g of proteins per 1 gram of carbs.
  • 0.03 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.26 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)

Nutrient distribution per gram

What vitamins are in Pumpernickel?

Vitamins
per 100g
Pumpernickel
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 0.9 0.9
Vitamin B1 / Thiamine (mg) 0.0 0.2
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 25.0 24.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 18.0
beta-Carotene (μg) 4.0
[1] average of Bread and rolls

Is Pumpernickel rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (40g) for Pumpernickel of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Pumpernickel

Minerals
per 100g
Pumpernickel
avg[1]
Magnesium (mg) 55.0 51.2
Zinc (mg) 1.7 1.5
Sodium (mg) 370.0 513.3
Calcium (mg) 25.0 50.4
Iron (mg) 1.9 1.8
Potassium (mg) 190.0 229.1
Phosphorus (mg) 145.0 176.7
[1] average of Bread and rolls

Is Pumpernickel high in minerals?

info

Again, for every mineral contained in Pumpernickel we looked at the portion size (40g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Pumpernickel

36.0% of Pumpernickel are carbs, per serving of 40g that makes 14.4g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Pumpernickel
avg[1]
Monosaccharides (g) 3.0 2.7
Polysaccharides (g) 29.0 44.9
Total carbs (g) 36.0 48.1
[1] average of Bread and rolls

How high are the Glycemic Index and the Glycemic Load for Pumpernickel?

The Glycemic Index of Pumpernickel is 50, which would be considered as low. The Glycemic Load in a normal serving is 7.2 and can be regarded as low.

Allergens in Pumpernickel

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Pumpernickel

Of the 1.0g total fat per 100g in Pumpernickel, 0.1g are saturated fatty acids (SFA), 0.3g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.