Cratox AI
Reviewed by Cratox Nutrition Team · Updated December 15, 2025
Bread, pumpernickel - nutritional information
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Bread, pumpernickel

🔥 250 Calories
💪 8.7g Protein
⚡ 47.5g Carbohydrates
🥑 3.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Baked Goods
Bread, pumpernickel
Energy density
Dense
250 kcal per 100g
Macro energy profile
Carb-led
14% Protein · 75% Carbohydrates · 11% Fat
Glycemic profile
Low GI
GI 41 · GL 17
Notable signals
Very high in fiberLow in sugarUSDA data

Nutritional Information

250
kcal/100g
Protein
8.7g
Carbohydrates
47.5g
Fat
3.1g
Glycemic Index:
41

About Bread, pumpernickel

Pumpernickel bread is a traditional German bread made primarily from coarsely ground rye flour. Its dark color comes from the Maillard reaction during the long baking process, which typically involves low heat for several hours. This type of bread has roots in the German regions of Westphalia and is known for its dense texture and rich flavor. Pumpernickel is a staple in many European diets and has gained popularity worldwide due to its unique taste and health benefits.

Nutritionally, pumpernickel bread is rich in dietary fiber, which aids digestion and promotes satiety. It contains complex carbohydrates that provide sustained energy, making it an excellent choice for those looking to maintain stable blood sugar levels. With a moderate protein content and low fat, it is a healthy option for sandwiches or as a side with soups and salads. Its robust flavor pairs well with a variety of toppings, making it a versatile addition to both savory and sweet dishes.

Health Benefits

Aids digestion due to high fiber content.
Supports heart health by lowering cholesterol levels.
Helps maintain stable blood sugar levels.
Rich in antioxidants that combat oxidative stress.
Promotes satiety, aiding in weight management.
Contains essential vitamins and minerals for overall health.
May improve gut health through prebiotic properties.
Supports bone health with minerals like calcium and magnesium.
Provides sustained energy due to complex carbohydrates.
May enhance immune function due to its nutrient profile.

Recommended Food Pairings

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Cream cheese and smoked salmon - the richness balances the dense texture.
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Avocado and tomato - healthy fats complement the fiber content.
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Hummus and roasted red peppers - adds flavor and nutrition.
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Nut butter and banana - a sweet and savory combination.
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Pickled vegetables and cold cuts - enhances taste with acidity.

How to Consume

Serving size
100g (approximately 2 slices)
Frequency
2-3 times per week
  • •Toast lightly to enhance flavor and texture.
  • •Pair with high-protein toppings for a balanced meal.
  • •Use as a base for open-faced sandwiches.
  • •Serve with soups or salads for added fiber.
  • •Incorporate into a cheese platter for a unique twist.

Selection & Storage

How to choose:

  • ✓Look for a dark, even color indicating proper fermentation.
  • ✓Check for a firm crust and soft interior.
  • ✓Ensure the bread is free from mold and has no off smell.
  • ✓Choose products with whole ingredients and minimal additives.
Storage
Store in a cool, dry place, ideally wrapped in parchment paper.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance or celiac disease should avoid.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber.

Frequently Asked Questions

How many calories does Bread, pumpernickel have?

Bread, pumpernickel contains approximately 250 calories per 100 grams. This makes it a relatively low-calorie option compared to many other bread types, especially when considering its nutritional benefits.

Is Bread, pumpernickel healthy?

Yes, pumpernickel bread is considered healthy due to its high fiber content, which aids digestion and promotes satiety. It also contains essential nutrients like iron and magnesium, making it a nutritious choice for a balanced diet.

How should Bread, pumpernickel be stored?

Pumpernickel bread should be stored in a cool, dry place, ideally wrapped in parchment paper to maintain its texture. For longer storage, it can be refrigerated for up to 7 days or frozen for up to 3 months.

What are the benefits of eating Bread, pumpernickel?

Eating pumpernickel bread offers various health benefits including improved digestion, stable blood sugar levels, and a rich source of fiber and essential nutrients. It can also support heart health and weight management.

How much Bread, pumpernickel can I eat per day?

A recommended serving size is about 100 grams, which is roughly two slices. It is best to consume this amount 2-3 times per week as part of a balanced diet.

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