Calories in Pumpernickel: Nutrition Facts & Serving Sizes
Per 1 slice, snack-size (7g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Pumpernickel bread has 250 calories per 100g, with a standard slice (32g) coming in at 80 calories. That slice provides 2.8g of protein, 15.2g of carbs, 1g of fat, and 2.1g of fiber. Pumpernickel is a dark, dense rye-based bread with a notably low sugar content of just 0.5g per 100g. The fiber content stands out at 6.5g per 100g, significantly higher than most white and wheat breads. Folate is a standout micronutrient at 134mcg per 100g. Iron (2.9mg per 100g) and magnesium (54mg per 100g) are also well represented. Sodium runs at 596mg per 100g, so a couple of slices can add up. For anyone who wants a filling bread option that doesn't spike blood sugar as quickly, pumpernickel earns its place.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 slice, snack-size (7g) | 17.5 | 0.6g | 3.3g | 0.2g | 0.5g |
| 1 slice, regular (26g) | 65 | 2.3g | 12.4g | 0.8g | 1.7g |
| 1 oz (28g) | 71 | 2.5g | 13.5g | 0.9g | 1.8g |
| 1 slice, thin (20g) | 50 | 1.7g | 9.5g | 0.6g | 1.3g |
| 1 slice (5" x 4" x 3/8") (32g) | 80 | 2.8g | 15.2g | 1g | 2.1g |
| 100g | 250 | 8.7g | 47.5g | 3.1g | 6.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 250 | 13% |
| Protein | 8.7g | 17% |
| Total Fat | 3.1g | 4% |
| Saturated Fat | 0.4g | 2% |
| Total Carbohydrates | 47.5g | 17% |
| Dietary Fiber | 6.5g | 23% |
| Sugars | 0.5g | 1% |
| Sodium | 596mg | 26% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.4g | 0% |
| Calcium | 68mg | 5% |
| Iron | 2.9mg | 16% |
| Potassium | 208mg | 4% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 54mg | 13% |
| Phosphorus | 178mg | 14% |
| Zinc | 1.5mg | 14% |
| Selenium | 24.5mcg | 45% |
| Folate | 134mcg | 34% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 3.1mg | 19% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pumpernickel
Pumpernickel's most notable quality is its fiber content. At 6.5g per 100g, it delivers more than double the fiber of most white breads. Dietary fiber slows digestion, helps regulate blood sugar, and keeps you full longer. This makes pumpernickel a smarter bread choice when you are trying to manage calories without feeling hungry an hour later.
The folate content is impressive at 134mcg per 100g. Folate (vitamin B9) plays a key role in DNA synthesis and cell repair, and is important during periods of rapid growth or heavy training. Iron at 2.9mg per 100g helps support oxygen transport through red blood cells, which matters for endurance and overall energy levels.
Magnesium (54mg per 100g) and phosphorus (178mg per 100g) contribute to muscle function and bone health. Selenium at 24.5mcg per 100g provides antioxidant support. Pumpernickel has a lower glycemic index than white bread because of its dense, compact structure and high fiber content, meaning it causes a more gradual rise in blood sugar.
With only 3.1g of fat per 100g and no cholesterol, pumpernickel is a very lean bread option that works well for anyone managing dietary fat intake.
Dietary Considerations
Pumpernickel is made from rye flour and is not gluten-free. It contains gluten and is not suitable for people with celiac disease or gluten sensitivity. It is vegan and dairy-free, containing no animal products. With 47.5g of carbs per 100g, it is not appropriate for strict ketogenic diets. For weight loss and general fitness, pumpernickel is one of the better bread choices due to its high fiber, low sugar, and relatively low calorie count per slice. It fits well into moderate-carb, high-fiber eating plans targeting steady energy and appetite control.
Daily Intake (100g)
100g of pumpernickel provides 13% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pumpernickel?
Pumpernickel has 250 calories per 100g. A standard slice (32g) contains 80 calories.
Is pumpernickel good for weight loss?
Pumpernickel is one of the better bread choices for weight loss. It has 80 calories per slice, 2.1g of fiber per slice, and very low sugar at 0.5g per 100g. The high fiber helps with satiety.
How much protein in pumpernickel?
Pumpernickel has 8.7g of protein per 100g. A standard slice (32g) provides about 2.8g of protein.
Is pumpernickel gluten-free?
No. Pumpernickel is made from rye flour and contains gluten. It is not suitable for people with celiac disease or gluten intolerance.
How does pumpernickel compare to white bread?
Pumpernickel has more fiber (6.5g vs roughly 2.7g per 100g), less sugar, and a lower glycemic index than white bread. It is a better choice for blood sugar management and satiety.
Is pumpernickel vegan?
Yes. Pumpernickel is typically made from rye flour, water, and yeast, making it vegan and dairy-free.
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