Bread, pumpernickel Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories1046

Total Fat3.1g

Saturated Fat0.0g

Total Carbs47.5g

Fiber6.5g

Sugars0.5g

Protein8.7g

Macro Breakdown

Protein8.7g (14%)

Carbs47.5g (75%)

Fat3.1g (11%)

Health Scores (0-10)

10.0

Metabolic

7.5

Inflammation

10.0

Hormonal

8.8

Gut Health

5.5

Skin Health

4.9

Brain Health

10.0

Bone Health

10.0

Sleep

8.4

Exercise

7.5

Longevity

10.0

Detox

10.0

Immunity

8.3

Pral

2.5

Satiety

0.0

Nutrient Density

5.0

Bioavailability

0.7

Electrolyte

7.7

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	1046.0 kJ	—
Protein	8.7 g	17% DV
Total Fat	3.1 g	4% DV
Carbohydrate	47.5 g	17% DV
Fiber	6.5 g	23% DV
Sugar	0.5 g	1% DV
Sodium	596.0 mg	26% DV
Calcium	68.0 mg	5% DV
Iron	2.9 mg	16% DV
Magnesium	54.0 mg	13% DV
Phosphorus	178.0 mg	14% DV
Potassium	208.0 mg	4% DV
Zinc	1.5 mg	13% DV
Vitamin B6	0.1 mg	7% DV
Folate	134.0 µg	34% DV
Vitamin E	0.4 mg	3% DV
Vitamin K	0.8 µg	1% DV
Selenium	24.5 µg	45% DV

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated fat	0.437g
monounsaturated fat	0.932g
polyunsaturated fat	1.237g

Compare Bread, pumpernickel With...

Abiyuch, raw
290 cal Acerola juice, raw
96 cal Acerola, (west indian cherry), raw
134 cal Acorn stew (Apache)
399 cal Agave, cooked (Southwest)
563 cal

Health Condition Relevance

🩸

Anemia

iron, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

🏥

Hypothyroid

selenium, zinc, iron. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.

💪

Testosterone Low

zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (13% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (13% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Selenium → T3 (active thyroid), Testosterone (45% DV)

Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.

🧬 Fiber → Estrogen, Insulin (23% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Frequently Asked Questions

How does Bread, pumpernickel support gut health?

Bread, pumpernickel contains 6.5g of fiber per 100g (23% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Bread, pumpernickel affect hormones?

Yes — Bread, pumpernickel is rich in selenium (45% DV), which Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.. selenium supports T3 (active thyroid) and Testosterone production. fiber supports Estrogen and Insulin production. zinc supports Testosterone and DHT production.

Is Bread, pumpernickel good for blood pressure?

Yes. Bread, pumpernickel provides 208mg of potassium per 100g (4% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 0.3.

How filling is Bread, pumpernickel?

Bread, pumpernickel has a satiety score of 2.5/10. The 6.5g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.