How Many Calories in Pumpernickel? Nutrition Facts & Macros
32 g (1 slice) of pumpernickel has 80 calories
Protein 2.8g · Carbs 15.2g · Fat 1g
Pumpernickel is a dense, dark German rye bread originating from Westphalia, traditionally steam-baked at low temperature for 16 to 24 hours. This extended baking gives pumpernickel its characteristic dark brown color through the Maillard reaction — no artificial coloring or added sugar is needed. Per 100 g, pumpernickel provides 250 calories with 47.5 g of carbohydrates, 8.7 g of protein, and 3.1 g of fat, making it comparable to rye bread (259 kcal) and slightly lower than white bread (265 kcal). What sets pumpernickel apart is its fiber content: 6.5 g per 100 g — more than double that of white bread (2.7 g). The sugar content is remarkably low at just 0.53 g per 100 g. Pumpernickel is an excellent source of selenium (24.5 mcg per 100 g, 45% DV), folate (134 mcg, 34% DV), and iron (2.87 mg, 16% DV). Its low glycemic index makes it a favorable bread choice for sustained energy and blood sugar management. The dense texture naturally encourages smaller portions — a standard slice weighs just 32 g compared to 40–50 g for fluffy white bread.
1046 kJ · per 100g
Calorie Calculator: Pumpernickel
32 g Pumpernickel contains 80 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 grams | 250 kcal | 8.7g | 47.5g | 3.1g |
| 1 slice (32 g) | 80 kcal | 2.8g | 15.2g | 1g |
| 2 slices / sandwich (64 g) | 160 kcal | 5.6g | 30.4g | 2g |
| 1 thick slice (45 g) | 113 kcal | 3.9g | 21.4g | 1.4g |
Snap a photo — AI counts the calories for you.
Pumpernickel — Nutrition Facts
| Pumpernickel | per 100g |
|---|---|
| Calories | 250 kcal |
| Protein | 8.7 g |
| Fat | 3.1 g |
| Carbs | 47.5 g |
| Fiber | 6.5 g |
| Sugar | 0.53 g |
| Sodium | 596 mg |
Source: USDA FoodData Central (FDC ID: 174918) · Data verified April 2026
Variations
Traditional Westphalian pumpernickel
~220 kcal per 100 g (estimated). The authentic Westphalian pumpernickel — steam-baked in closed tins for 16–24 hours at 120 °C. Made exclusively from coarsely ground rye (Roggenschrot), water, and sometimes a small amount of rye syrup. The Maillard reaction during the long baking produces a naturally sweet flavor and near-black color with no added sugar or coloring. The texture is extremely dense and moist — almost cake-like. Slightly lower in calories than commercial versions due to higher moisture content. Originated in Westphalia around the 1500s, with bakeries like Printe and Haverland still producing it the traditional way. Best served thinly sliced with butter, aged Gouda, or smoked meats.
American-style pumpernickel
~260 kcal per 100 g (estimated). A lighter, softer version that uses a blend of rye flour and wheat flour. The dark color comes from added cocoa powder, coffee, or caramel coloring rather than the Maillard reaction. Bakes in 1–2 hours at standard temperature. Higher in carbs and lower in fiber than traditional pumpernickel. The texture resembles regular bread more than the dense Westphalian original. Common in American delis and supermarkets. Often used for Reuben sandwiches and party appetizers.
Pumpernickel rolls
~240 kcal per 100 g (estimated). Round rolls made from pumpernickel dough, popular at German bakeries. Slightly lighter than sliced pumpernickel due to more surface area allowing more moisture to evaporate. Often served with butter, aged cheese, or smoked salmon. The exterior has a thin crust while the interior remains dense and moist. A typical roll weighs 50–60 g (120–144 kcal). Great for open-face canapés at gatherings. Some bakeries add caraway seeds or sunflower seeds to the top.
Pumpernickel with seeds
~265 kcal per 100 g (estimated). Pumpernickel enriched with sunflower seeds, caraway seeds, or both. The seeds add extra fiber, healthy fats, and a subtle nutty flavor. Slightly higher in calories than plain pumpernickel due to the fat content of the seeds (sunflower seeds: 51 g fat per 100 g). The caraway seeds also aid digestion — historically paired with pumpernickel precisely for this reason. Protein increases slightly to 9–10 g per 100 g. A good choice for those wanting more micronutrients: sunflower seeds add vitamin E, magnesium, and zinc. Popular in German health food stores and organic bakeries.
Dietary Perspectives
For Weight Loss
Pumpernickel is a good bread choice for weight loss. At 250 kcal per 100 g, it is lower in calories than white bread (265 kcal), sourdough (272 kcal), and focaccia (437 kcal). Its dense texture naturally limits portions — thin 32 g slices versus fluffy 40–50 g bread slices. The high fiber (6.5 g) promotes satiety, keeping you fuller longer. The very low sugar (0.53 g vs 5 g in white bread) avoids blood sugar spikes and subsequent hunger. Its lower glycemic index provides steadier energy without the crash-and-crave cycle. One slice is just 80 kcal. An open-face sandwich with one slice plus a protein topping (eggs, smoked salmon, cottage cheese) makes a satisfying 150–200 kcal mini-meal. Compared to other breads, pumpernickel offers the best combination of low calories, high fiber, and low sugar.
For Keto
Pumpernickel is NOT suitable for keto. With 47.5 g carbs per 100 g, even one slice (32 g) delivers 15.2 g of carbs (13.1 g net) — exceeding strict keto daily limits of 20 g with just one serving plus any other food. The bread is 100% rye-based with no keto-compatible macros. Better alternatives for keto: cloud bread, almond flour bread, or flaxseed bread. Compared to white bread (49 g carbs per 100 g) pumpernickel is only marginally lower in carbs — still far too high for ketosis.
Frequently Asked Questions
How many calories are in pumpernickel?
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 265 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 you eat less volume per serving — a thin 32 g slice is quite filling due to the coarsely ground whole rye.
Is pumpernickel healthy?
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 g in white bread. Pumpernickel is rich in selenium (24.5 mcg, 45% DV), folate (134 mcg, 34% DV), and 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).
What is the difference between pumpernickel and rye bread?
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, darker, and slightly sweeter without any added sugar. Nutritionally, pumpernickel has more fiber (6.5 g vs ~4 g for typical rye) and lower sugar. American-style pumpernickel often uses cocoa powder or caramel for color — a shortcut absent in traditional Westphalian recipes.
Is pumpernickel good for weight loss?
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 (265 kcal), sourdough (272 kcal), and focaccia (437 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. The dense texture naturally limits portion sizes — one slice is just 32 g and 80 kcal. 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.
Can you eat pumpernickel on a low-carb diet?
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) but exceeds strict keto limits (20 g). 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.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpernickel | 250 | 8.7g | 47.5g | 3.1g |
| Rye Bread | 259 | 8.5g | 48.3g | 3.3g |
| Sourdough Bread | 272 | 10.75g | 51.9g | 2.42g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Crispbread (Rye) | 366 | 7.9g | 82.2g | 1.3g |
per 100g
Pumpernickel provides 250 kcal per 100 g — lower than white bread (265 kcal), rye bread (259 kcal), sourdough (272 kcal), and whole wheat (252 kcal). Its standout feature is fiber: 6.5 g per 100 g versus just 2.7 g in white bread. Sugar is remarkably low at 0.53 g compared to 5 g in white bread. Fat is minimal at 3.1 g — much less than focaccia (13.8 g) or croissants (21 g). Pumpernickel also has a lower glycemic index than all these breads, making it a superior choice for blood sugar management. Sodium (596 mg) is moderate — below focaccia (984 mg) but above whole wheat (455 mg).
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
