Calories and nutrition facts
Pumpernickel
Also known as: German dark rye bread
100 g of pumpernickel has 176 calories, 4.8 g protein, 31 g carbs and 1.5 g fat. 1 slice (40 g) has 70 calories.
- Carbs 81 %
- Protein 11 %
- Fat 7 %
70
12 g
1.9 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 slice (40 g) |
|---|---|---|
| Energy | 176 kcal 736 kJ | 70 kcal 293 kJ |
| Fat | 1.5 g | 0.58 g |
| of which saturated | 0.14 g | 0.06 g |
| Carbohydrates | 31 g | 12 g |
| of which sugars | 1.5 g | 0.6 g |
| Fibre | 9.4 g | 3.7 g |
| Protein | 4.8 g | 1.9 g |
| Salt | 1.1 g | 0.43 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.04 mg | 3.6 % |
| Vitamin B2 (riboflavin) | 0.05 mg | 3.6 % |
| Niacin (B3) | 1.4 mg | 8.6 % |
| Vitamin B6 | 0.13 mg | 9.3 % |
| Folate | 24 µg | 12 % |
| Vitamin E | 0.47 mg | 3.9 % |
| Vitamin K | 0.69 µg | 0.9 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 24 mg | 2.9 % |
| Iron | 1.9 mg | 13 % |
| Magnesium | 54 mg | 15 % |
| Zinc | 1.7 mg | 17 % |
| Potassium | 192 mg | 9.6 % |
| Phosphorus | 153 mg | 22 % |
| Iodine | 2 µg | 1.3 % |
Per 100 g, at least 15% of the reference intake of: Zinc, Phosphorus.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Bread & rolls, per 100 g.
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Questions
How many calories are in 1 slice (40 g) of pumpernickel?
1 slice (40 g) of pumpernickel has 70 calories, with 1.9 g protein, 12 g carbs and 0.58 g fat.
How much protein is in pumpernickel?
Pumpernickel has 4.8 g protein per 100 g. That is 11% of its calories.
How many carbs are in pumpernickel?
Pumpernickel has 31 g carbs per 100 g, including 1.5 g sugars and 9.4 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code B780500. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.