Cratox AI
Reviewed by Cratox Nutrition Team · Updated December 18, 2025
Bread, pumpernickel, toasted - nutritional information
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Bread, pumpernickel, toasted

🔥 275 Calories
💪 9.6g Protein
⚡ 52.2g Carbohydrates
🥑 3.4g Fat

At a glance

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

Category
Baked Goods
Bread, pumpernickel, toasted
Energy density
Dense
275 kcal per 100g
Macro energy profile
Carb-led
14% Protein · 75% Carbohydrates · 11% Fat
Glycemic profile
Low GI
GI 41 · GL 22
Notable signals
Very high in fiberHigh in sodiumLow in sugarUSDA data

Nutritional Information

275
kcal/100g
Protein
9.6g
Carbohydrates
52.2g
Fat
3.4g
Glycemic Index:
41

About Bread, pumpernickel, toasted

Pumpernickel bread is a dark, dense bread traditionally made from coarsely ground rye flour, originating from Germany. It is known for its rich, slightly sweet flavor profile and is often characterized by its distinctive dark color, which results from the Maillard reaction during baking. Pumpernickel has been a staple in German cuisine for centuries and is often enjoyed as part of a hearty meal or as a base for various toppings, ranging from savory to sweet. Nutritionally, toasted pumpernickel bread offers a wealth of benefits, being a good source of complex carbohydrates, dietary fiber, and essential nutrients. With approximately 275 calories per 100g, it contains 9.6g of protein, 52.2g of carbohydrates, and 3.4g of fat. Its fiber content aids digestion, while its complex carbohydrates provide sustained energy. This versatile bread can be used in sandwiches, served with soups, or enjoyed as a healthy snack with toppings such as hummus or avocado, making it a valuable addition to a balanced diet.

Health Benefits

Supports digestive health due to high fiber content.
May aid in weight management by providing a feeling of fullness.
Rich in antioxidants, which can help combat oxidative stress.
Contains essential vitamins and minerals, including iron and magnesium.
May help lower blood sugar levels due to its low glycemic index.
Provides sustained energy release thanks to complex carbohydrates.
Supports cardiovascular health with its low fat and cholesterol content.
May improve gut health through prebiotic fibers.
Supports muscle repair and growth due to decent protein content.
Can potentially reduce the risk of chronic diseases when consumed as part of a balanced diet.

Recommended Food Pairings

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Avocado - Creamy and nutrient-dense, avocado pairs well with pumpernickel for a filling snack.
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Hummus - A protein-rich dip that complements the earthy flavor of pumpernickel.
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Smoked salmon - The richness of smoked salmon contrasts nicely with the dense texture of the bread.
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Cheese - A variety of cheeses can enhance the flavor, making for a fulfilling sandwich.
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Pickled vegetables - The acidity of pickles balances the sweetness of the bread.

How to Consume

Serving size
100g (approximately 2 slices)
Frequency
2-3 times per week
  • •Toast before consuming to enhance the flavor and texture.
  • •Pair with healthy spreads like nut butter or low-fat cream cheese.
  • •Use as a base for open-faced sandwiches topped with vegetables.
  • •Incorporate into salads for added texture and nutrition.
  • •Serve with soups for a hearty meal.

Selection & Storage

How to choose:

  • ✓Look for a rich, dark color indicating proper fermentation and baking.
  • ✓Check the ingredient list for whole grain rye flour as the primary ingredient.
  • ✓Choose loaves that are free from artificial preservatives.
  • ✓Smell for a fresh, slightly sweet aroma characteristic of quality pumpernickel.
Storage
Store in a cool, dry place in an airtight container to maintain freshness.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance or celiac disease should avoid pumpernickel made with rye.
  • ⚠️Those with specific allergies to rye or related grains should not consume this bread.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Ensure portion control, particularly if monitoring carbohydrate intake.

Frequently Asked Questions

How many calories does Bread, pumpernickel, toasted have?

Bread, pumpernickel, toasted contains approximately 275 calories per 100 grams. This makes it a moderate-calorie option, suitable for a balanced diet when consumed in appropriate portions.

Is Bread, pumpernickel, toasted healthy?

Yes, Bread, pumpernickel, toasted is considered healthy due to its high fiber content, which supports digestive health, and its complex carbohydrates that provide sustained energy. It is also low in fat and cholesterol-free, making it a heart-healthy choice.

How should Bread, pumpernickel, toasted be stored?

To maintain freshness, Bread, pumpernickel, toasted should be stored in a cool, dry place in an airtight container. It can be refrigerated for 5-7 days or frozen for up to 3 months.

What are the benefits of eating Bread, pumpernickel, toasted?

Eating Bread, pumpernickel, toasted offers various health benefits, including improved digestive health due to its fiber content, sustained energy from complex carbohydrates, and a rich source of essential nutrients like iron and magnesium.

How much Bread, pumpernickel, toasted can I eat per day?

It is recommended to consume Bread, pumpernickel, toasted in moderation, aiming for about 100g (approximately 2 slices) per day as part of a balanced diet, ideally 2-3 times a week.

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