Pumpernickel bread vs rye bread: which is healthier?

Pumpernickel bread is more nutrient-dense, scoring 37/100 against 28/100 for rye bread. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Pumpernickel bread

37/100Lower nutrient density

250 kcal per 100 g. 1 slice: 32 g

Higher score

Rye bread

28/100Lower nutrient density

259 kcal per 100 g. 1 slice: 32 g

Which to pick for your goal

Fewer caloriesAbout even250 vs 259 kcal per 100 g
More proteinAbout even8.7 vs 8.5 g per 100 g
More fiberPumpernickel bread6.5 vs 5.8 g per 100 g
Less sugarPumpernickel bread0.5 vs 3.9 g per 100 g
More potassiumPumpernickel bread208 vs 166 mg per 100 g
Less saturated fatAbout even0.4 vs 0.6 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Pumpernickel bread, 100 g	Rye bread, 100 g	Pumpernickel bread, 32 g	Rye bread, 32 g
Calories	250 kcal	259 kcal	80 kcal	83 kcal
Protein	8.7 g	8.5 g	2.8 g	2.7 g
Carbohydrates	48 g	48 g	15 g	15 g
Sugars	0.5 g	3.9 g	0.2 g	1.2 g
Fiber	6.5 g	5.8 g	2.1 g	1.9 g
Fat	3.1 g	3.3 g	1 g	1.1 g
Saturated fat	0.4 g	0.6 g	0.1 g	0.2 g
Vitamin C	0 mg	0.4 mg	0 mg	0.1 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	208 mg	166 mg	67 mg	53 mg
Iron	2.9 mg	2.8 mg	0.9 mg	0.9 mg
Calcium	68 mg	73 mg	22 mg	23 mg
Magnesium	54 mg	40 mg	17 mg	13 mg
Sodium	596 mg	603 mg	191 mg	193 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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