Recipes · German · Bread
Pumpernickel
One serving has 117 kcal and 3 g protein, and at least a fifth of a woman's daily need of manganese (44%). Ready in 300 minutes.
- Preparation: 120 min
- Cooking: 180 min
- Makes: 1 serving (54.8 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 30 g Flour, rye
- 20 g Water
- 4 g Molasses
- 0.3 g Yeast, active dry
- 0.5 g Salt
Method
- Makes 1 slice; multiply the ingredients by 20 for a whole loaf, as pumpernickel is baked as one large loaf and sliced. Dissolve the yeast in the water, then mix with the rye flour, molasses and salt to a heavy, sticky dough; rye doughs are much denser than wheat ones.
- Cover and let rise in a warm place for 1 hour (it will not rise much, being a low-gluten rye dough).
- Press into a lidded loaf tin, cover tightly with a lid or foil, and let rest for a further 30 minutes.
- Bake, covered, at 150 °C (300 °F) for about 3 hours, so the loaf steams in its own moisture and turns deep, dark brown.
- Cool completely in the tin before turning out; pumpernickel slices best the next day.
- Cut into thin slices to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 117 kcal | 6% |
| Carbohydrates | 25.7 g | |
| Water | 24.2 mL | |
| Fiber | 3.6 g | 12% |
| Protein | 3.4 g | 7% |
| Tryptophan | 0.04 g | |
| Threonine | 0.11 g | |
| Isoleucine | 0.08 g | |
| Leucine | 0.19 g | |
| Lysine | 0.07 g | |
| Methionine | 0.04 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.15 g | |
| Tyrosine | 0.06 g | |
| Valine | 0.11 g | |
| Histidine | 0.05 g | |
| Fat | 0.48 g | |
| Monounsaturated | 0.07 g | |
| Polyunsaturated | 0.21 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.18 g | |
| Saturated | 0.06 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 16.2 mg | 2% |
| Copper | 0.12 mg | 13% |
| Iron | 0.96 mg | 5% |
| Magnesium | 28.9 mg | 9% |
| Manganese | 0.79 mg | 44% |
| Phosphorus | 70.7 mg | 10% |
| Potassium | 174 mg | 4% |
| Selenium | 5.1 µg | 9% |
| Sodium | 197 mg | |
| Zinc | 0.69 mg | 9% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.05 mg | 5% |
| Niacin (vitamin B3) | 0.68 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.22 mg | 4% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 17.2 µg | 4% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 6.8 mg | 2% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.43 mg | 3% |
| Vitamin K | 1.8 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.03 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.