Bread, pumpernickel
FDC 174918oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 51 · +11 vs Baked goods medianPumpernickel bread also lands at 51 of 100, ranking 12th of 60 baked goods, with dietary fiber leading the way at an excellent 23% DV alongside good levels of protein, iron, and magnesium at 17%, 16%, and 13% DV.
Sliced thin, it pairs naturally with smoked fish, cheese, or a simple butter spread, with an ounce (28 g) delivering that fiber at 250 calories per 100 g. Sodium is the flag to watch, coming in high at 596 mg per 100 g, noticeably more than the rolls version of the same bread.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | 13% |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.44 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 596 mg | 26% |
| Carbohydrate | 48 g | 17% |
| Dietary fiber | 6.5 g | 23% |
| Sugars | 0.53 g | |
| Protein | 8.7 g | 17% |
| Potassium | 208 mg | 4% |
| Calcium | 68 mg | 5% |
| Iron | 2.9 mg | 16% |
| Magnesium | 54 mg | 13% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.42 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | 4% |
| Total fat | 0.87 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 167 mg | 7% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | 1.8 g | 7% |
| Sugars | 0.15 g | |
| Protein | 2.4 g | 5% |
| Potassium | 58 mg | 1% |
| Calcium | 19 mg | 1% |
| Iron | 0.8 mg | 4% |
| Magnesium | 15 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.12 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 174918Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Rolls, pumpernickelDensity 51 vs 51Bagels, multigrainDensity 54 vs 51Bread, potatoDensity 54 vs 51