Nutritional Value of Dark Pumpernickel Bread

by Karen Curinga

Multiple pieces of pumpernickel bread on a piece of paper.

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Pumpernickel -- a dense, dark bread -- is traditionally made from crushed or ground rye grains. A sourdough starter is used, as is the case for most rye breads. Pumpernickel bread has a strong, slightly sweet flavor. Its baking time is responsible for its color, which can range from dark brown to almost black. Adding this delicious bread to your meals gives your diet a nutrient boost.

Calories and Macronutrient Value

A 2-ounce slice of dark pumpernickel bread provides almost 5 grams of protein, which is 10 percent of the daily value set by the U.S. Food and Drug Administration based on a 2,000-calorie-a-day diet. The same portion contains about 2 grams of total fat, which is just 3 percent of the DV; almost 27 carbohydrate grams, which is 9 percent of the DV; and a total of 142 calories. The bread is cholesterol-free.

Furnishes Fiber

Dietary fiber is a complex carbohydrate found only in plant foods. Although your body cannot digest fiber, it is crucial to your body's good health. Dietary fiber helps to control blood sugar levels, lower blood cholesterol levels and prevent constipation. It also may provide protection against certain types of cancer, such as colon cancer. A 2-ounce serving of pumpernickel bread provides 3.6 grams of dietary fiber, which is 14 percent of the DV set by the FDA.

Vitamin Value

A 2-ounce serving of pumpernickel bread contains 76 micrograms of folate, which is approximately 19 percent of the DV. The same amount contains 12 percent of the DV for thiamine and 10 percent of the DV for riboflavin. Folate is vital for new cell creation, while riboflavin and thiamine are needed to properly convert food into energy.

Mineral Value

A 2-ounce slice of pumpernickel bread contains 1.6 milligrams of iron, which is just under 10 percent of the DV, and 100 milligrams of phosphorus, which is 10 percent of the DV set by the FDA. Iron helps red blood cells and muscle cells carry oxygen throughout your body. Phosphorus plays a role in building and protecting bones and teeth.

Photo Credits

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