Food · Baked Products
Pumpernickel bread nutrition facts
A typical portion of pumpernickel bread (1 slice; 32 g, pumpernickel (SR Legacy)) has 80 calories and 3g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 250 calories (pumpernickel (SR Legacy)) to 275 (toasted).
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Bread, pumpernickel, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 8.7g
- more than 49% of 8,218 USDA reference foods
- Calories per 100 g
- 250
- more than 64% of reference foods
- Sodium per 100 g
- 596mg
- more than 87% of reference foods
1 slice weighs 32 g in USDA's record for Bread, pumpernickel (FDC 174918).
Where the calories come from: 75% carbohydrate, 11% fat and 14% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 174918), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of pumpernickel bread USDA describes
Toasted has the most calories per 100 g (275); the fewest: Pumpernickel (SR Legacy) (250)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Bread, pumpernickel (SR Legacy)Same values: Bread, pumpernickel | 250 | 8.7 g | 3.1 g | 596 mg |
| Bread, pumpernickel, toasted | 275 | 9.6 g | 3.4 g | 655 mg |
Every nutrient in this record (86)
The portion is 1 slice (32 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.78 g | 8.70 g | 6% |
| Total lipid (fat) | 0.99 g | 3.10 g | 1% |
| Carbohydrate, by difference | 15.2 g | 47.5 g | 6% |
| Ash | 0.83 g | 2.60 g | |
| Energy | 80.0 kcal | 250 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 12.1 g | 37.9 g | |
| Total Sugars | 0.17 g | 0.53 g | |
| Fiber, total dietary | 2.08 g | 6.50 g | 7% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.14 g | 0.44 g | 1% |
| Fatty acids, total monounsaturated | 0.30 g | 0.93 g | |
| Fatty acids, total polyunsaturated | 0.40 g | 1.24 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 21.8 mg | 68.0 mg | 2% |
| Iron, Fe | 0.92 mg | 2.87 mg | 5% |
| Magnesium, Mg | 17.3 mg | 54.0 mg | 4% |
| Phosphorus, P | 57.0 mg | 178 mg | 5% |
| Potassium, K | 66.6 mg | 208 mg | 1% |
| Sodium, Na | 191 mg | 596 mg | 8% |
| Zinc, Zn | 0.47 mg | 1.48 mg | 4% |
| Copper, Cu | 0.092 mg | 0.29 mg | 10% |
| Manganese, Mn | 0.42 mg | 1.30 mg | 18% |
| Selenium, Se | 7.84 µg | 24.5 µg | 14% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.13 mg | 0.42 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 14.7 µg | 46.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.10 mg | 0.33 mg | 9% |
| Riboflavin | 0.098 mg | 0.30 mg | 8% |
| Niacin | 0.99 mg | 3.09 mg | 6% |
| Pantothenic acid | 0.13 mg | 0.40 mg | |
| Vitamin B-6 | 0.040 mg | 0.13 mg | 2% |
| Folate, total | 29.8 µg | 93.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 4.67 mg | 14.6 mg | 1% |
| Vitamin K (phylloquinone) | 0.26 µg | 0.80 µg | 0% |
| Folic acid | 18.9 µg | 59.0 µg | |
| Folate, food | 10.9 µg | 34.0 µg | |
| Folate, DFE | 42.9 µg | 134 µg | 11% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.031 g | 0.097 g | |
| Threonine | 0.085 g | 0.27 g | |
| Isoleucine | 0.11 g | 0.33 g | |
| Leucine | 0.19 g | 0.60 g | |
| Lysine | 0.079 g | 0.25 g | |
| Methionine | 0.050 g | 0.15 g | |
| Cystine | 0.061 g | 0.19 g | |
| Phenylalanine | 0.14 g | 0.42 g | |
| Tyrosine | 0.076 g | 0.24 g | |
| Valine | 0.13 g | 0.40 g | |
| Arginine | 0.11 g | 0.36 g | |
| Histidine | 0.063 g | 0.20 g | |
| Alanine | 0.10 g | 0.32 g | |
| Aspartic acid | 0.15 g | 0.47 g | |
| Glutamic acid | 0.87 g | 2.72 g | |
| Glycine | 0.11 g | 0.34 g | |
| Proline | 0.30 g | 0.95 g | |
| Serine | 0.13 g | 0.42 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.00064 g | 0.0020 g | |
| SFA 16:0 | 0.11 g | 0.33 g | |
| SFA 18:0 | 0.033 g | 0.10 g | |
| MUFA 18:1 | 0.29 g | 0.91 g | |
| PUFA 18:2 | 0.37 g | 1.15 g | |
| PUFA 18:3 | 0.029 g | 0.092 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0058 g | 0.018 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.00064 g | 0.0020 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 174918: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in pumpernickel bread?
80 in 1 slice (32 g) of pumpernickel (SR Legacy); 250 to 275 per 100 g across USDA's descriptions.
How much protein is in pumpernickel bread?
3g in 1 slice; 8.7 g per 100 g.
How much sodium is in pumpernickel bread?
190mg in 1 slice; 596 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov