Cratox AI
Reviewed by Cratox Nutrition Team · Updated January 9, 2026
roll pumpernickel
🍞

Roll, pumpernickel

🔥 250 Calories
💪 8.7g Protein
⚡ 47.5g Carbohydrates
🥑 3.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Baked Goods
Roll, pumpernickel
Energy density
Dense
250 kcal per 100g
Macro energy profile
Carb-led
14% Protein · 75% Carbohydrates · 11% Fat
Glycemic profile
Low GI
GI 41 · GL 11
Notable signals
Very high in fiberLow in sugarUSDA data

Nutritional Information

250
kcal/100g
Protein
8.7g
Carbohydrates
47.5g
Fat
3.1g
Glycemic Index:
41

About Roll, pumpernickel

Pumpernickel rolls are a type of bread made from coarsely ground whole grain rye flour, traditionally originating from Germany. This dark, dense bread is known for its unique flavor and texture, which results from a long baking process that caramelizes the sugars in the dough. Pumpernickel has been a staple in German cuisine for centuries and is often enjoyed with a variety of toppings or sides, making it a versatile option for meals and snacks.

Nutritionally, pumpernickel rolls are a wholesome choice, providing a good balance of carbohydrates, proteins, and healthy fats. With approximately 250 calories per 100 grams, they deliver essential nutrients, including dietary fiber, iron, and B vitamins. These rolls can be a part of a balanced diet, offering sustained energy and supporting digestive health while being low in fat and cholesterol. They are perfect for sandwiches or served alongside soups and salads.

Health Benefits

Rich in dietary fiber, promoting digestive health.
Contains complex carbohydrates, providing sustained energy.
Low in fat, supporting weight management.
High in iron, essential for oxygen transport in the body.
Contains B vitamins, which are crucial for energy metabolism.
May help regulate blood sugar levels due to its low glycemic index.
Supports heart health due to low saturated fat content.
Contains antioxidants that help in reducing oxidative stress.
May aid in weight loss by promoting satiety.
Versatile in recipes, enhancing culinary variety.

Recommended Food Pairings

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Cream cheese and smoked salmon - the creaminess complements the dense texture of the roll.
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Avocado and tomato - adds healthy fats and freshness, enhancing nutrient intake.
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Hummus and cucumber slices - a protein-rich dip with crunchy veggies for texture.
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Roast beef and horseradish - provides a savory contrast, perfect for hearty sandwiches.
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Nut butter and banana - a sweet and satisfying snack, rich in nutrients.

How to Consume

Serving size
1 medium roll (approximately 100g)
Frequency
2-3 times per week
  • •Toast the roll for added crunch and flavor.
  • •Pair with a protein source to create a balanced meal.
  • •Use as a base for open-faced sandwiches.
  • •Incorporate into salads for added texture.
  • •Serve with soups for a satisfying side.

Selection & Storage

How to choose:

  • ✓Look for rolls with a dark, even color indicating proper baking.
  • ✓Check the ingredient list for whole grain rye flour as the main ingredient.
  • ✓Ensure there are no artificial preservatives or additives.
  • ✓Smell for a fresh, nutty aroma, which indicates freshness.
Storage
Store in a cool, dry place at room temperature in a sealed bag to maintain freshness.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with gluten sensitivity or celiac disease should avoid pumpernickel.
  • ⚠️Those with rye allergies should also refrain from consumption.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Be cautious of toppings that may add significant calories or sodium.

Frequently Asked Questions

How many calories does Roll, pumpernickel have?

A pumpernickel roll contains approximately 250 calories per 100 grams, making it a moderate energy-dense option that can fit into a balanced diet.

Is Roll, pumpernickel healthy?

Yes, pumpernickel rolls are considered healthy due to their high fiber content, low fat, and rich nutrient profile, which can support digestive health and provide sustained energy.

How should Roll, pumpernickel be stored?

Pumpernickel rolls should be stored in a cool, dry place in a sealed bag to maintain freshness. They can also be refrigerated for 5-7 days or frozen for up to 3 months.

What are the benefits of eating Roll, pumpernickel?

Eating pumpernickel rolls can provide health benefits such as improved digestive health due to high fiber, sustained energy from complex carbohydrates, and essential vitamins and minerals that support overall health.

How much Roll, pumpernickel can I eat per day?

A recommended portion is about 100 grams, or one medium roll, which can be consumed 2-3 times a week as part of a balanced diet.

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