How healthy is pumpernickel bread?
Is pumpernickel bread healthy? Yes, in sensible portions. Pumpernickel bread scores 37/100 on the HowHealthyIs Score: 100 g provides 250 kcal, 6.5 g fiber and 8.7 g protein. Pumpernickel is a dark rye bread with plenty of fiber. These values are for the American-style loaf in USDA data, usually a mix of rye and wheat flours; traditional German pumpernickel is denser and made from coarse whole rye. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pumpernickel bread ranks higher than 37% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber9%
- Protein7%
- Iron6%
- Magnesium5%
- Calcium2%
- Potassium2%
- Vitamin E1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium10%
Raw NRF9.3: 33 minus 12 = 21. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pumpernickel bread?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 250 kcal | 80 kcal | |
| Protein | 8.7 g | 2.8 g | 6% |
| Carbohydrates | 48 g | 15 g | 6% |
| Fiber | 6.5 g | 2.1 g | 7% |
| Sugars | 0.5 g | 0.2 g | |
| Added sugars | 0.5 g | 0.2 g | 0% |
| Fat | 3.1 g | 1 g | 1% |
| Saturated fat | 0.4 g | 0.1 g | 1% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.4 mg | 0.1 mg | 1% |
| Vitamin K | 0.8 µg | 0.3 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 134 µg | 43 µg | 11% |
| Minerals | |||
| Calcium | 68 mg | 22 mg | 2% |
| Iron | 2.9 mg | 0.9 mg | 5% |
| Potassium | 208 mg | 67 mg | 1% |
| Magnesium | 54 mg | 17 mg | 4% |
| Zinc | 1.5 mg | 0.5 mg | 4% |
| Sodium | 596 mg | 191 mg | 8% |
Source: USDA FoodData Central, "Bread, pumpernickel" (FDC 174918). Values rounded.
Why is pumpernickel bread good for you?
- 43 µg folate in 1 slice, 11% of the daily value. Folate contributes to normal blood formation.
Good ways to use it
- Open sandwiches with smoked fish or cheese
- Thin slices alongside soup
What should you watch out for?
- It is among the saltier breads, so compare labels. Many commercial loaves get their dark color from molasses, caramel or cocoa and hold more wheat than rye, so look for whole rye as the first ingredient. Contains gluten.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.