Quick Answer
The number of calories in a slice of pumpernickel rye bread can vary depending on the brand, loaf size, slice thickness, and any additional ingredients. On average, one slice of pumpernickel rye bread contains around 80-110 calories. A typical serving size is one slice, generally weighing around 1 oz (28g).
Calories in Different Pumpernickel Rye Breads
The exact calorie count can vary between different brands of pumpernickel rye bread. Here are some examples for common brands:
- Arnold Pumpernickel Rye Bread: 80 calories per slice
- Rubschlager Pumpernickel Rye Bread: 90 calories per slice
- Mestemacher Pumpernickel Rye Bread: 100 calories per slice
- Trader Joe’s Pumpernickel Rye Bread: 90 calories per slice
- Dave’s Killer Bread Organic Pumpernickel Rye: 110 calories per slice
As you can see, the calorie range is generally between 80-110 calories for a standard 1 oz slice. Heavier or thicker slices or breads with added seeds or grains may be higher in calories.
Nutrition Facts for Pumpernickel Rye Bread
Here is the typical nutrition information for a 1 oz (28g) slice of pumpernickel rye bread:
- Total Calories: 90
- Total Fat: 1g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 170mg
- Total Carbohydrates: 19g
- Dietary Fiber: 3g
- Sugars: 2g
- Protein: 3g
The main nutrients in pumpernickel rye bread are complex carbohydrates and fiber. It’s relatively low in calories, fat, and sugar compared to white and wheat breads. The darker color comes from using coarse rye flour and allowing the bread to undergo a long baking process to develop its signature flavor and texture.
Factors Affecting Calorie Content
Several factors account for the range in calories for pumpernickel rye bread slices:
Slice Thickness
Thicker slices contain more bread and therefore more calories and nutrients. A very thin slice may have around 50-60 calories, while a very thick slice could have 130 calories or more. Standard sliced bread is around 0.6-1 oz per slice.
Added Grains and Seeds
Some varieties include extra ingredients like whole grains, seeds, or cracked rye kernels. These additions increase the calorie and nutrition content per slice. Multigrain pumpernickel rye is typically higher in calories than plain.
Moisture Content
Fresher bread with higher moisture content tends to have slightly more calories than drier, staler bread. As bread loses moisture over time, it becomes less calorie dense.
Loaf Size
Larger loaves that are sliced thinner tend to have lower calories per slice. Smaller loaves with thicker slices have more calories and carbs per serving.
Brand
Nutrition can vary slightly between different brands based on their recipes and baking methods. Check the nutrition labels for calorie differences between brands.
Pumpernickel Rye Bread Calories Compared to Other Breads
Here is how pumpernickel rye bread compares calorie-wise to other common bread types for 1 oz slices:
| Bread Type | Calories |
|---|---|
| White Bread | 75-80 |
| Wheat Bread | 60-65 |
| Sourdough Bread | 85-110 |
| Rye Bread | 80-90 |
| Pumpernickel Rye Bread | 80-110 |
Pumpernickel rye is moderately higher in calories than wheat bread but lower than enriched white bread. It’s very close to regular rye bread but tends to be slightly higher in calories due to added ingredients. Sourdough bread is the most variable in calories due to differences in ingredients between recipes.
Health Benefits of Pumpernickel Rye Bread
Despite being moderately higher in calories than wheat bread, pumpernickel rye bread has some excellent nutritional benefits:
- High in fiber – 3g per slice, helping regulate digestion
- Contains more nutrients like iron, zinc, magnesium, and B vitamins compared to white bread
- Low on the glycemic index, meaning it won’t spike blood sugar levels
- Provides prolonged energy due to complex carbohydrates
- May reduce heart disease risk by lowering LDL (“bad”) cholesterol
- The rye bran contains antioxidants and polyphenols associated with health benefits
In moderation as part of a balanced diet, pumpernickel rye bread can be a very healthy bread choice, especially in place of white or wheat bread. Just be mindful of portion sizes to keep calories in check.
Tips for Consuming Pumpernickel Rye Bread
Here are some tips for enjoying pumpernickel rye bread as part of a healthy diet:
- Look for 100% whole grain varieties without added sugars
- Check the ingredients list for pure rye flour rather than wheat flour
- Slice bread thinly to reduce calories and carbohydrates per serving
- Pair with protein sources like eggs, lean meats, hummus, or nuts and seeds
- Use pumpkin rye for sandwiches in place of regular white or wheat bread
- Avoid eating large amounts of bread in one sitting to limit calorie overconsumption
- Refrigerate or freeze leftover bread to maintain freshness and reduce staling
Ways to Enjoy Pumpernickel Rye Bread
Here are some delicious ways to eat pumpernickel rye bread:
Sandwiches
Use thin slices for sandwiches with meats, cheeses, veggies, condiments, and spreads like mustard, mayo, or hummus. The hearty texture stands up well to stacked ingredients.
Toast
Toast sliced bread and top with avocado, peanut butter, jam, or smoked salmon and cream cheese for a nutritious breakfast or snack.
Bread crumbs
Grind dry slices into crumbs to coat chicken, fish, veggies, etc. or for binding in meatballs, crab cakes, etc.
Croutons
Cube bread and bake into crunchy croutons to top salads, soups, etc.
Stuffing
Use diced pumpernickel rye in stuffing recipes instead of regular white bread. The rich flavor complements poultry.
Bruschetta
Toast bread slices, then top with tomato, basil, onion, garlic, olive oil, etc. for an easy appetizer.
Storing Pumpernickel Rye Bread
To maintain freshness, store pumpernickel rye bread:
- On the countertop for up to 3 days
- In the refrigerator for 5-7 days
- In the freezer for 2-3 months
Keep bread in a paper bag or bread box at room temperature for a few days after opening. For longer shelf life, refrigerate or freeze slices in a sealed bag.
Proper storage helps prevent pumpernickel rye bread from drying out or developing mold before you can enjoy it.
Where to Buy Pumpernickel Rye Bread
You can easily find pumpernickel rye bread at most grocery stores and supermarkets. Some sources include:
- Bakery sections at grocery stores
- In the bread aisle
- Whole Foods Market
- Trader Joe’s
- Costco
- Online retailers like Amazon
- Direct from bakeries
Look for organic, non-GMO options without added sugars or unnecessary ingredients. Buying from bakeries will provide the freshest taste and texture.
Price of Pumpernickel Rye Bread
Pumpernickel rye bread typically costs:
- Sliced bread: $3.50 – $5.50 per loaf
- Unsliced bread: $4.50 – $8 per loaf
Prices vary based on the brand, loaf size, and retailer. Organic or artisanal bread may be pricier than standard commercial brands. Buying larger loaves generally provides a lower per-pound cost.
On average, pumpernickel rye costs a little more than regular sandwich bread but less than many artisan specialty breads. It provides good value given the high fiber content and nutritional benefits.
Make Your Own Pumpernickel Rye Bread
You can also bake fresh pumpernickel rye bread at home. Here is an overview of the process:
Ingredients
- Rye flour
- Wheat flour
- Yeast
- Salt
- Molasses or coffee
- Caraway seeds or fennel (optional)
- Vegetable oil
- Water
Steps
- Combine dry ingredients and mix well.
- Add wet ingredients and knead into a dough.
- Let dough rise for 1-2 hours.
- Shape dough into loaf pans.
- Let dough rise again for 30 minutes.
- Bake at 375°F for 45-60 minutes.
- Cool completely before slicing.
Homemade pumpernickel rye bread tastes delicious and lets you control the ingredients. With practice, you can perfect the baking time and temperature to achieve an authentic texture.
Common Questions
Is pumpernickel rye bread healthy?
Yes, pumpernickel rye bread is a relatively healthy choice compared to refined white bread. It’s higher in fiber, antioxidants, vitamins, and minerals. The coarse rye provides sustained energy and helps regulate digestion.
Is pumpernickel rye bread gluten-free?
No, pumpernickel rye bread is not gluten-free. It contains rye flour, which has the gluten protein. People with celiac disease or gluten intolerance should avoid pumpernickel bread.
What’s the difference between rye and pumpernickel bread?
Pumpernickel is made from coarsely ground rye berries, giving it a darker color and deeper flavor. It also undergoes a longer baking process. Regular rye bread is lighter in color and flavor.
Does pumpernickel bread have yeast?
Yes, most pumpernickel rye bread recipes include yeast to help the dough rise. Yeast fermentation provides the bread’s characteristic sourdough tang. Unleavened flatbread versions also exist.
Is pumpernickel bread good for weight loss?
In moderation, pumpernickel rye can aid weight loss due to its high fiber content, which promotes satiety and regulates digestion. Avoid excessive portions and partner with protein foods to help fill you up.
Conclusion
Pumpernickel rye bread contains on average around 80-110 calories per 1 oz slice. The exact amount can vary based on specific brands, loaf sizes, slice thicknesses, and added grains. While moderately higher in calories than basic wheat bread, pumpernickel rye provides an array of nutritional benefits thanks to its high fiber content, wholesome rye flour, and extended baking process. Enjoy pumpernickel rye bread in moderation as part of an overall healthy diet, in toast, sandwiches, croutons, and other creative ways. With proper storage and portion control, pumpernickel rye can be a tasty, nutritious addition to your bread lineup.
