Rolls, pumpernickel
FDC 168126medium (2-1/2" dia) (36 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 51 · +11 vs Baked goods medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Rolls, pumpernickel is middling for nutrient density at 51 of 100. Within baked goods it ranks 11 of 60. Per 100 grams it is an excellent source of protein (22% DV), a good source of dietary fiber (19% DV), a good source of iron (15% DV). Most of its 276 calories per 100 grams come from carbohydrate. Worth noting: it is high in sodium (492 mg per 100 g).
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | 14% |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.5 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 492 mg | 21% |
| Carbohydrate | 52 g | 19% |
| Dietary fiber | 5.4 g | 19% |
| Sugars | 0.4 g | |
| Protein | 11 g | 22% |
| Potassium | 208 mg | 4% |
| Calcium | 67 mg | 5% |
| Iron | 2.8 mg | 15% |
| Magnesium | 54 mg | 13% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.63 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | 5% |
| Total fat | 1 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 177 mg | 8% |
| Carbohydrate | 19 g | 7% |
| Dietary fiber | 1.9 g | 7% |
| Sugars | 0.14 g | |
| Protein | 3.9 g | 8% |
| Potassium | 75 mg | 2% |
| Calcium | 24 mg | 2% |
| Iron | 1 mg | 6% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.23 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 168126Original 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.
Bagels, multigrainDensity 54 vs 51Bread, potatoDensity 54 vs 51Bread, multi-grain (includes whole-grain)Density 55 vs 51