Calories in
rolls, pumpernickel
276 kcal per 100 g Rolls, pumpernickel contains 276 calories per 100 grams, or about 99 calories per medium (2-1/2" dia). Per 100 g it provides 10.8 g protein, 51.9 g carbohydrate and 2.8 g fat.
By calories that splits 75% carbohydrate, 16% protein, 9% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 medium (2-1/2" dia) | 36.0 g | 99 | 3.9 g | 18.7 g | 1.0 g |
| 1 roll (pan, dinner, or small roll) (2" square, 2" high) | 28.0 g | 77 | 3.0 g | 14.5 g | 0.8 g |
Full nutrition, per 100 g and per medium (2-1/2" dia)
| Nutrient | Per 100 g | Per medium (2-1/2" dia) |
|---|---|---|
| Energy | 276 kcal | 99 kcal |
| Protein | 10.8 g | 3.9 g |
| Total fat | 2.8 g | 1.0 g |
| Saturated fat | 0.5 g | 0.2 g |
| Carbohydrate | 51.9 g | 18.7 g |
| Fibre | 5.4 g | 1.9 g |
| Sugars | 0.4 g | 0.1 g |
| Sodium | 492.0 mg | 177.1 mg |
| Potassium | 208.0 mg | 74.9 mg |
| Calcium | 67.0 mg | 24.1 mg |
| Iron | 2.8 mg | 1.0 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 32.0 g | 11.5 g |
USDA FoodData Central, SR Legacy (FDC ID 168126). A dash means the nutrient was not measured for this item, which is not the same as zero.
How rolls, pumpernickel compares
Among the 129 baked products items on this site, rolls, pumpernickel ranks 82 of 129 by calorie density, against a category average of 337 kcal per 100 g — so it is about 18% less calorie-dense than typical for its group.
It carries 3.9 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one medium (2-1/2" dia) (99 kcal), a 70 kg adult would walk for roughly 20 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in rolls, pumpernickel?
Rolls, pumpernickel contains 276 calories per 100 g, which works out to about 99 calories per medium (2-1/2" dia). It also provides 10.8 g of protein, 51.9 g of carbohydrate and 2.8 g of fat per 100 g.
What is the macro breakdown of rolls, pumpernickel?
By calories, rolls, pumpernickel is roughly 75% carbohydrate, 16% protein and 9% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a medium (2-1/2" dia)?
About 20 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the rolls, pumpernickel I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within baked products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Rolls, pumpernickel". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.