Pumpernickel Bread Nutrition Facts and Health Benefits

Pumpernickel Bread Nutrition Facts and Health Benefits

Pumpernickel bread is made utilizing a sourdough starter, rye flour, and complete rye grains. This bread originated within the Westphalia space of Germany within the mid-1400s. It has a darkish coloration and a barely candy style. This bread takes longer to bake than different varieties.

Pumpernickel is a high-fiber bread that incorporates a number of very important vitamins. In this text, we are going to focus on the dietary worth and well being advantages of Pumpernickel bread together with a recipe to arrange it at house.


Nutritional Value of Pumpernickel Bread

According to the information offered by USDA, one medium slice of this bread incorporates:

  • Calories: 80 kcal
  • Fat: 1 gram
  • Sodium: 191 mg
  • Carbohydrates: 15.2 g
  • Fiber: 2.1 grams
  • Sugars: 0.2 grams
  • Protein: 2.8 grams

The influence of meals on blood glucose ranges may be estimated by the glycemic load and glycemic index.

The glycemic index of pumpernickel bread is round 41, making it a low-glycemic meals. The glycemic load of 1 slice has been discovered to be round 5. It’s a low-fat bread and incorporates a small quantity of protein.

Check out the health benefits of whole wheat bread.

Health Benefits of Pumpernickel Bread

Whole grain bread like Pumpernickel can present a number of well being advantages. These advantages may be attributed to the nutritional vitamins, minerals, and different vitamins current within the rye. The potential well being advantages of Pumpernickel are listed beneath:

1) May increase immunity

Pumpernickebread is a major supply of selenium and manganese. These two minerals are important for immune capabilities within the physique. A robust immune system can battle off illness and an infection.

Rye incorporates extra bioactive compounds than comparable grains. A evaluation paper revealed within the journal Food and Nutrition Research discovered that rye can stop breast most cancers as a result of presence of helpful plant compounds.


Check out this checklist of foods to make your immune system stronger.

2) May relieve constipation

Rye utilized in Pumpernickel bread is a high-fiber meals that may cut back the signs of constipation and forestall flatulence. Dietary fiber can add bulk to the eating regimen and assist the meals transfer by way of the gut.

It can enhance the absorption of vitamins within the intestine. Dietary fiber can even promote the expansion of probiotic intestine micro organism and enhance digestion.

Try out these simple home remedies to improve digestion.

3) May help in weight reduction

A daily slice of white bread supplies about 75 energy and 1.6 grams of sugar, whereas pumpernickel bread supplies 80 energy and solely 0.2 grams of sugar. That makes rye bread an excellent possibility to think about on a weight reduction eating regimen.

It’s additionally famous that the dietary fiber current within the bread is excessive and retains the abdomen full for longer, which reduces starvation pangs. A examine revealed within the Journal of Nutrition confirmed an affiliation between fiber consumption and weight reduction in a calorie-restricted eating regimen.

Check out this list of high-fiber foods to add to your diet.

4) Might assist with diabetes

Pumpernickel bread, being a low glycemic index meals, is taken into account safer than different forms of bread for individuals affected by sort 2 diabetes.

People who eat common white bread can simply introduce Pumpernickel instead of refined wheat. However, it needs to be stored in thoughts that rye just isn’t gluten-free and isn’t really helpful on a gluten-free eating regimen.


Check out this list of foods that can be consumed on a gluten-free diet.

Pumpernickel Bread Recipe

Here’s a easy and straightforward recipe to observe:


  • 3 cups bread flour
  • 1 – 1/3 cups darkish rye flour
  • 1/2 cup cornmeal
  • 1/4 cup whole-wheat flour
  • 1/4 cup cocoa powder
  • 1 tablespoon salt
  • 2 cups milk (low-fat)
  • 1 tablespoon brown sugar
  • 1 tablespoon energetic dry yeast
  • 1/4 cup molasses
  • 3 tablespoons unsalted butter, softened


  • In a big bowl, combine the bread flour, rye flour, cornmeal, whole-wheat flour, cocoa powder, and salt.
  • Make a combination of yeast, brown sugar, and three/4 cup of milk.
  • Combine the yeast combination with the molasses and the remaining milk. Start making the dough with a dough machine or utilizing your arms.
  • Lightly butter a loaf pan. Place the dough within the pan, and canopy it with plastic wrap and let it rise in a heat place.
  • Preheat the oven to 375°F, and bake the pumpernickel bread for 35 minutes.


Check out this list of bread to eat for weight loss.

Bottom Line

Pumpernickel bread is usually a more healthy substitute for white bread, but it surely should be famous that rye just isn’t gluten-free and should be averted by individuals with gluten allergy symptoms.

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