1 serving (50 grams) contains 125 calories, 4.5 grams of protein, 1.5 grams of fat, and 23.5 grams of carbohydrates.
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Nutrition Information
Calories |
592.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1066.4 mg | 46% | |
| Total Carbohydrates | 111.4 g | 40% | |
| Dietary Fiber | 14.2 g | 50% | |
| Sugars | 2.4 g | ||
| protein | 21.3 g | 42% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 71.1 mg | 5% | |
| Iron | 5.9 mg | 32% | |
| Potassium | 473.9 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pumpernickel
Pumpernickel is a dense, dark German bread traditionally made with coarse rye flour and sourdough starter. Originating from Westphalia, Germany, its distinctive flavor comes from a slow baking process at low temperatures. This bread is rich in complex carbohydrates, fiber, and modest amounts of protein, making it a filling and slow-releasing source of energy. It contains minerals such as iron and calcium but is low in vitamins. Typically, pumpernickel has a high fiber content due to whole-grain rye, which supports digestion. With its robust texture and earthy flavor, pumpernickel is often enjoyed in European cuisine as a base for open sandwiches or paired with cheeses and spreads.
Health Benefits
- Supports digestive health due to its high fiber content (6g per serving).
- Provides energy with complex carbohydrates that help maintain steady blood sugar levels (47g carbs per serving).
- Contains iron (2.5mg serving) which aids in oxygen transport and supports red blood cell production.
Dietary Considerations
Selection and Storage
Store pumpernickel bread in a cool, dry place or refrigerate to preserve freshness. Wrap tightly to prevent drying out or freeze for long-term storage.
Common Questions About Pumpernickel Nutrition
Is pumpernickel bread high in protein?
Pumpernickel bread contains 9 grams of protein per serving (typically around 100 grams), which is moderate compared to other bread types. While it isn't a primary protein source, it can contribute to your daily intake, especially when combined with toppings like nut butter or hummus.
Can I eat pumpernickel bread on a keto diet?
No, pumpernickel bread is not suitable for a keto diet because it contains 47 grams of carbohydrates per 100 grams. This is far too high for staying in ketosis, where daily carb intake is typically limited to 20-50 grams.
What are the health benefits of eating pumpernickel bread?
Pumpernickel bread is a good source of dietary fiber, offering 6 grams per serving, which supports digestive health. Its slow-digesting carbs help maintain stable blood sugar levels, making it beneficial for those managing blood sugar. Additionally, it is lower in sugar (1 gram per serving) compared to many other breads.
What is the recommended portion size for pumpernickel bread?
A standard portion size of pumpernickel bread is one slice, typically weighing 30-40 grams and providing around 75-100 calories. For a balanced meal, pair it with protein and healthy fats to help keep you fuller longer.
How does pumpernickel bread compare to whole wheat bread?
Pumpernickel bread has a denser texture and a richer, slightly tangy flavor compared to whole wheat bread. Nutritionally, it often contains slightly fewer calories and sugar but a similar amount of fiber. Pumpernickel is also made from rye, which digests more slowly than wheat, offering steadier energy release.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
