How Many Calories in Pumpernickel? Nutrition Facts & Macros

100 g of pumpernickel contains 250 calories, and a standard slice (32 g) has about 80 kcal — making it one of the lower-calorie bread options. For comparison, white bread has 266 kcal per 100 g, rye bread 259 kcal, and sourdough 272 kcal. The relatively low calorie count combined with 6.5 g of fiber per 100 g makes pumpernickel notably satiating. Its dense texture means less volume for the same weight, and a 32 g slice is quite filling thanks to the coarsely ground whole rye.

Yes, pumpernickel is one of the healthiest bread choices available. It has 6.5 g of fiber per 100 g — more than double white bread (2.7 g) — which promotes digestive health and satiety. The sugar content is remarkably low at just 0.53 g per 100 g, compared to 5.67 g in white bread. Pumpernickel is rich in selenium (24.5 mcg, 45% DV) and folate (93 mcg, 23% DV), with a useful amount of iron (2.87 mg, 16% DV). Its lower glycemic index means steadier blood sugar levels compared to refined breads. The whole rye grain provides B vitamins, magnesium (54 mg), and phosphorus (178 mg).

Both pumpernickel and rye bread use rye flour, but the differences are significant. Traditional pumpernickel uses 100% coarsely ground rye (Roggenschrot) and is steam-baked at low temperature for 16–24 hours. This slow process creates the dark color through the Maillard reaction, with no added coloring. Regular rye bread uses finer rye flour, often mixed with wheat, and bakes for about 1 hour at normal temperature. Pumpernickel is denser and darker, and tastes slightly sweeter — that is maltose from the long bake, not added sugar — its total sugar stays well below rye bread’s. Nutritionally, pumpernickel has more fiber (6.5 g against rye bread’s 5.8 g) and lower sugar (0.53 g against 3.85 g). American-style pumpernickel often uses cocoa powder or caramel for color — a shortcut absent in traditional Westphalian recipes.

Pumpernickel is a better bread choice for weight loss than most alternatives. At 250 kcal per 100 g, it is lower in calories than white bread (266 kcal) and sourdough (272 kcal), and level with focaccia (249 kcal). Its high fiber content (6.5 g) promotes satiety, and its very low sugar (0.53 g) avoids blood sugar spikes that trigger hunger. One slice is 32 g and 80 kcal — no smaller than a slice of white bread (29 g, 77 kcal), so the advantage is the fiber and the sugar, not the portion. A lower glycemic index means steadier energy without the crash-and-crave cycle. An open-face sandwich with one slice of pumpernickel topped with eggs, smoked salmon, or cottage cheese makes a satisfying 150–200 kcal mini-meal.

Pumpernickel has 47.5 g of carbs per 100 g, with net carbs of about 41 g after subtracting 6.5 g of fiber. One slice (32 g) contains roughly 15.2 g total carbs and 13.1 g net carbs. This can fit a moderate low-carb diet (50–100 g per day), and it is about two thirds of a strict 20 g keto limit — a second slice puts you over. Compared to white bread (49 g carbs, 2.7 g fiber), pumpernickel is marginally better due to its higher fiber and lower glycemic index, which slows glucose absorption. Half a slice (16 g, about 6.5 g net carbs) could work even on stricter low-carb protocols. Pair it with high-fat toppings like cream cheese, avocado, or smoked salmon to further blunt the glucose response.