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How Many Calories in Rolls, Pumpernickel?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 78 kcal | 3.1g |
| 100g | 276 kcal | 10.8g |
| 1 medium | 99 kcal | 3.9g |
A rolls, pumpernickel contains 276 calories per 100g. A typical 1 medium (36g) provides about 99 calories. Rolls, Pumpernickel is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Rolls, Pumpernickel Nutrition Facts
| Nutrient | Per 100g | Per serving (36g) |
|---|---|---|
| Calories | 276 kcal | 99 kcal |
| Protein | 10.8g | 3.9g |
| Carbohydrates | 51.9g | 18.7g |
| of which Sugars | 0.4g | 0.1g |
| Fat | 2.8g | 1.0g |
| of which Saturates | 0.5g | 0.2g |
| Fibre | 5.4g | 1.9g |
| Sodium | 492.0mg | 177mg |
| Potassium | 208.0mg | 75mg |
| Calcium | 67.0mg | 24mg |
| Iron | 2.8mg | 1.0mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 27.8µg | 10µg |
| Riboflavin (B2) | 0.3mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (22% DV) — an excellent source
- A good source of carbohydrates (19% DV)
- A good source of fibre (19% DV)
- Low in saturated fat (2% DV)
- A good source of iron (16% DV)
- High in selenium (51% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- High in sodium (21% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 14% DV
- Protein: 22% DV
- Carbohydrates: 19% DV
- Fibre: 19% DV
- Fat: 4% DV
- Saturated fat: 2% DV
- Sodium: 21% DV
- Potassium: 4% DV
- Calcium: 5% DV
- Iron: 16% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 51% DV
- Riboflavin (B2): 23% DV
Useful for tracking rolls, pumpernickel
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether rolls, pumpernickel is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out rolls, pumpernickel for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does rolls, pumpernickel fit your diet?
Fibre intake
Rolls, Pumpernickel provides 5.4g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in rolls, pumpernickel per 100g?
Rolls, Pumpernickel contains 276 calories per 100g, based on USDA reference data.
Is rolls, pumpernickel high in calories?
A 1 medium of rolls, pumpernickel (36g) has around 99 calories — roughly 5% of a 2,000-calorie daily intake.
Is rolls, pumpernickel good for weight loss?
Rolls, Pumpernickel is fairly calorie-dense at 276 calories per 100g, so portion size matters when losing weight. A 1 medium provides about 99 calories.
How much protein is in rolls, pumpernickel?
Rolls, Pumpernickel contains 10.8g of protein per 100g.
Is rolls, pumpernickel a good source of fibre?
Yes — rolls, pumpernickel provides 5.4g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does rolls, pumpernickel compare to english muffins, raisin-cinnamon, toasted (includes apple-cinnamon)?
Rolls, Pumpernickel has 276 calories per 100g, close to english muffins, raisin-cinnamon, toasted (includes apple-cinnamon) at 276 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of rolls, pumpernickel for 20g of protein?
With 10.8g of protein per 100g, you'd need roughly 185g of rolls, pumpernickel to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to rolls, pumpernickel by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rolls, Pumpernickel (this page) | 276 kcal | 10.8g | 51.9g | 2.8g |
| English Muffins, Raisin-cinnamon, Toasted (includes Apple-cinnamon) | 276 kcal | 8.9g | 55.0g | 2.2g |
| Pie, Coconut Cream, Prepared From Mix, No-bake Type | 276 kcal | 2.8g | 28.5g | 17.6g |
| Bread, Pita, White, Enriched | 275 kcal | 9.1g | 55.7g | 1.2g |
| Bread, Pumpernickel, Toasted | 275 kcal | 9.5g | 52.2g | 3.4g |
| Rolls, French | 277 kcal | 8.6g | 50.2g | 4.3g |
| Bagels, Plain, Enriched, without Calcium Propionate (includes Onion | 275 kcal | 10.5g | 53.4g | 1.6g |
More kit for rolls, pumpernickel tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.