Calories in Bread, marble rye and pumpernickel
Generic food Bread and Baked Goods
Bread, marble rye and pumpernickel contains 259 kcal per 100 g. A typical serving of 1 medium or regular slice (32 g) provides about 83 kcal.
Roughly 75% of its calories come from carbohydrates, with 13% from protein and 12% from fat (estimated with general energy factors).
That is close to the median for yeast breads on FoodFactly (275 kcal per 100 g).
100 g provides 56% of the Daily Value for selenium, 38% of the Daily Value for Folate (B9) and 36% of the Daily Value for Thiamin (B1).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 259 kcal | |
| Total fat C | 3.3 g | 4% |
| Saturated fat C | 0.63 g | 3% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 570 mg | 25% |
| Total carbohydrates C | 48.3 g | 18% |
| Dietary fiber C | 5.8 g | 21% |
| Total sugars C | 3.9 g | |
| Protein C | 8.5 g | 17% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0.4 mg | 0.4% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.33 mg | 2% |
| Vitamin K C | 1.2 µg | 1% |
| Thiamin (B1) C | 0.43 mg | 36% |
| Riboflavin (B2) C | 0.34 mg | 26% |
| Niacin (B3) C | 3.8 mg | 24% |
| Vitamin B6 C | 0.075 mg | 4% |
| Folate (B9) C | 151 µg | 38% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 14.6 mg | 3% |
| Calcium C | 73 mg | 6% |
| Iron C | 2.8 mg | 16% |
| Magnesium C | 40 mg | 10% |
| Phosphorus C | 125 mg | 10% |
| Potassium C | 166 mg | 4% |
| Zinc C | 1.1 mg | 10% |
| Copper C | 0.19 mg | 21% |
| Selenium C | 30.9 µg | 56% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 13%
- Carbohydrates 75%
- Fat 12%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein8.5 gin the lowest quarter of yeast breads (median 9.8 g)
- Fiber5.8 gabove the median for yeast breads (median 3.5 g)
- Sugars3.9 gbelow the median for yeast breads (median 4.4 g)
- Fat3.3 gbelow the median for yeast breads (median 3.6 g)
- Saturated fat0.63 gbelow the median for yeast breads (median 0.88 g)
- Sodium570 mgabove the median for yeast breads (median 495 mg)
- Protein per 100 kcal3.3 gprotein density, useful for comparing foods with different calorie levels
- Water37.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.3 g |
|---|---|
| Polyunsaturated fat C | 0.8 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.74 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.011 g |
| SFA 16:0 C | 0.39 g |
| SFA 18:0 C | 0.23 g |
| MUFA 18:1 C | 1.3 g |
| PUFA 18:3 C | 0.06 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.012 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.003 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 4 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 54 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 37.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 59 µg |
| Folate, food C | 51 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Bread
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bread, salvadoran sweet cheese (quesadilla salvadorena) | 374 | 7.1 g | 47.8 g | 17.1 g |
| Bread, pound cake type, pan de torta salvadoran | 390 | 7.1 g | 51.3 g | 17.5 g |
| Bread, white wheat | 238 | 10.7 g | 43.9 g | 2.2 g |
| Bread, kneel down (Navajo) | 195 | 4.3 g | 39.5 g | 2.2 g |
| Bread, pan dulce, sweet yeast bread | 367 | 9.4 g | 56.4 g | 11.6 g |
| Bread, potato | 266 | 12.5 g | 47.1 g | 3.1 g |
| Bread, cheese | 408 | 10.4 g | 44.8 g | 20.8 g |
| Bread, multi-grain (includes whole-grain) | 265 | 13.4 g | 43.3 g | 4.2 g |
| Bread, blue corn, somiviki (Hopi) | 186 | 3.1 g | 39.8 g | 1.5 g |
| Bread, chapati or roti, plain, commercially prepared | 297 | 11.3 g | 46.4 g | 7.5 g |
| Bread, naan, plain, commercially prepared, refrigerated | 291 | 9.6 g | 50.4 g | 5.7 g |
| Bread, cinnamon | 253 | 7.1 g | 44.4 g | 5.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Muffin, English, rye | 259 | 8.5 g | 48.3 g | 3.3 g |
| Roll, rye | 259 | 8.5 g | 48.3 g | 3.3 g |
| Tortilla, NFS | 262 | 7 g | 47 g | 5.4 g |
| Muffin, English, pumpernickel | 250 | 8.7 g | 47.5 g | 3.1 g |
| Muffin, English, with fruit other than raisins | 244 | 9.3 g | 47.6 g | 1.8 g |
| Muffins, English, wheat | 223 | 8.7 g | 44.8 g | 2 g |
| Muffin, English, wheat bran | 223 | 8.7 g | 44.8 g | 2 g |
| Muffin, English, wheat or cracked wheat | 223 | 8.7 g | 44.8 g | 2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in bread?
100 g of bread has 259 kcal. 1 medium or regular slice (32 g): about 83 kcal. 1 cubic inch (2.8 g): about 7 kcal. 1 slice, snack-size (10 g): about 26 kcal.
How much protein is in bread?
Bread contains 8.5 g of protein per 100 g (17% of the 50 g Daily Value), or 2.7 g in 1 medium or regular slice (32 g). About 13% of its calories come from protein. Compared with other yeast breads, that is in the lowest quarter (median 9.8 g).
How many carbs are in bread?
Bread has 48.3 g of total carbohydrates per 100 g, including 5.8 g of fiber and 3.9 g of sugars.
How much fat is in bread?
Bread contains 3.3 g of fat per 100 g, of which 0.63 g is saturated (3% of the Daily Value).
What vitamins and minerals does bread contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (56% DV), Folate (B9) (38% DV), Thiamin (B1) (36% DV), Riboflavin (B2) (26% DV) and Niacin (B3) (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in bread?
100 g contains 570 mg of sodium, 25% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707757. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.