1 serving (35 grams) contains 80 calories, 3.0 grams of protein, 1.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
544.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 8% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1020.4 mg | 44% | |
| Total Carbohydrates | 102.0 g | 37% | |
| Dietary Fiber | 13.6 g | 48% | |
| Sugars | 6.8 g | ||
| protein | 20.4 g | 40% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 136.1 mg | 10% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 408.2 mg | 8% | |
* 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 Slice of pumpernickel bread
Pumpernickel bread is a dense, dark-colored bread that originates from Germany, traditionally made using coarsely ground rye flour and a long baking process. It has a slightly sweet, earthy flavor due to its caramelization during baking. Nutritionally, pumpernickel bread is high in fiber and lower in glycemic index compared to white or wheat bread. A standard slice (about 30g) typically contains approximately 80 calories, 2-3g of protein, 1g of fat, and 4g of dietary fiber. It also offers small amounts of magnesium, manganese, selenium, and B vitamins, especially niacin and thiamine. Due to its use of rye flour, it provides a hearty, nutrient-dense alternative to traditional breads.
Health Benefits
- Promotes digestive health due to its high fiber content (4g per slice), which supports gut regularity and microbiome balance.
- Helps maintain stable blood sugar levels because of its low glycemic index and complex carbohydrates.
- Supports heart health with the presence of magnesium and selenium, both of which play roles in cardiovascular functioning.
Dietary Considerations
Selection and Storage
Store pumpernickel bread in a cool, dry place or refrigerate to prolong freshness. Freeze individual slices if not consuming within a few days.
Common Questions About Slice of pumpernickel bread Nutrition
How many calories and nutrients are in a slice of pumpernickel bread?
A typical slice of pumpernickel bread contains around 80-100 calories, 2-4 grams of protein, 0.5-1 gram of fat, and 15-20 grams of carbohydrates. It is also a good source of dietary fiber, providing 2-4 grams per slice, and contains small amounts of B vitamins, iron, and magnesium.
Is pumpernickel bread suitable for a keto or low-carb diet?
Pumpernickel bread is not typically suitable for a keto diet due to its carbohydrate content, which ranges from 15-20 grams per slice, making it far too high in carbs for a standard ketogenic plan. However, it may be allowed in moderation for certain low-carb diets if the rest of the day’s carb intake is controlled.
What are the main health benefits of eating pumpernickel bread?
Pumpernickel bread offers several health benefits, including being rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels. It also has a low glycemic index compared to white bread, making it a better option for those monitoring their blood sugar. Additionally, the whole grain rye flour used in pumpernickel is linked to heart health and improved cholesterol levels.
What is the recommended portion size for pumpernickel bread?
The standard portion size for pumpernickel bread is one slice, which typically weighs around 30-40 grams. This size provides a balanced amount of fiber and energy. Pairing it with protein or healthy fats, such as avocado or eggs, can make it a more filling and nutritionally complete meal.
How does pumpernickel bread compare to whole wheat or white bread?
Pumpernickel bread is generally considered healthier than white bread due to its higher fiber content, lower glycemic index, and more complex flavor profile. Compared to whole wheat bread, pumpernickel is darker, denser, and often contains more rye flour, giving it a unique taste and slightly lower glycemic response. Both are good options, but pumpernickel may be more suitable for those looking for a lower impact on blood sugar.
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.
