How many calories is a whole Pumpernickel Bagel?

Quick Answer

A whole pumpernickel bagel contains approximately 300 calories. However, the exact calorie count can vary depending on the size and brand of the bagel. On average, a medium-sized (about 4 inches across) pumpernickel bagel contains around 300 calories.

Calories in Different Types of Bagels

Bagels can range significantly in their calorie content depending on the type:

Bagel Type Calories (medium size)
Plain 250
Sesame 260
Poppy seed 260
Cinnamon raisin 270
Blueberry 290
Pumpernickel 300
Everything 320
Multigrain 260

As you can see, pumpernickel bagels tend to be on the higher end for calorie content compared to other varieties. The dark rye flour used in pumpernickel results in a denser, chewier texture that often has more calories than lighter types of bagels.

Factors Affecting Pumpernickel Bagel Calories

Several factors influence the calorie content in a pumpernickel bagel:

Size of the Bagel

Larger bagels contain more calories and smaller bagels contain fewer calories. An extra large 5-inch pumpernickel bagel may have 350-400 calories, while a mini 3-inch bagel may have only 200 calories. Refer to the nutritional label or bagel shop menu for calorie information based on exact size.


Traditional pumpernickel bagels are made with rye and whole wheat flours, which are higher in calories than white flour. Some pumpernickel bagels also contain oats, barley, molasses, or seeds, which increases calorie content. Choosing an original pumpernickel recipe versus newer versions made with multigrain or other flours can affect calorie counts.

Preparation Method

Pumpernickel bagels that are boiled before baking absorb slightly more moisture, resulting in a higher calorie density than those that are not boiled. Additionally, bagels that are made by hand may have more calories compared to machine-made versions with more consistency in size and shape.

Bakery or Brand

There is variation in pumpernickel bagel calories depending on where you purchase them. Baked goods from artisan bakeries, local cafes, and premium brands are more likely to be higher in calories than mass-produced grocery store bagels. Checking the nutrition facts label or inquiring with the bakery will give you the exact calorie amounts in their pumpernickel bagels.

Serving Size

Pay attention to the defined serving size, which is often 1 oz or half a medium bagel. Consuming multiple servings will increase the calorie intake significantly. For example, eating two 4-oz whole pumpernickel bagels would be double the calories compared to eating just one.

Toppings and Spreads

What you put on your pumpernickel bagel can substantially increase its calories. Two tablespoons of cream cheese can add over 100 calories. Meats, avocado, nut butter, jam, honey, and other spreads will further ramp up the calorie total of your final meal or snack.

Nutritional Benefits

Despite their high calorie content, pumpernickel bagels can provide some valuable nutrition:


The whole grains used in pumpernickel bagels contain important dietary fiber. A 4-inch bagel provides about 3-4 grams of fiber, supporting digestive and heart health.

B Vitamins

Pumpernickel bagels supply B vitamins including folate, thiamine, and niacin from the rye flour. These B vitamins help regulate metabolism and nerve functioning.


Rye flour adds a considerable amount of iron to pumpernickel bagels, with a medium-sized one providing around 3 mg of iron or 15% of the recommended daily intake. Iron assists in transporting oxygen in the blood.

Magnesium and Selenium

Significant amounts of magnesium and selenium are found in pumpernickel bagels, from the whole grains used. Magnesium is involved in hundreds of metabolic processes, while selenium has antioxidant effects.

So in moderation, pumpernickel bagels can be incorporated into a healthy diet, just be mindful of portion sizes to keep calories in check. Enjoy your pumpernickel bagel toasted with a thin spread of cream cheese or avocado for a nutritious light meal any time of day.

Typical Pumpernickel Bagel Calories by Brand

Here is the calorie content of medium-sized whole pumpernickel bagels from some popular grocery stores and bakeries:

Brand Calories
Trader Joe’s 270
Thomas’ 260
Sara Lee 280
Pepperidge Farm 320
Einstein Bros 300
Panera Bread 350
Katz’s Deli 280

As you can see, calories range from 260-350 per medium bagel depending on the brand. Local bakeries and cafes will also have varying calorie amounts. Your best bet is to check labels and nutritional information to know the exact calorie content of pumpernickel bagels from your preferred source.

Tips for Consuming Pumpernickel Bagels While Managing Calories

Here are some tips to keep in mind when eating pumpernickel bagels:

– Stick to half or mini bagels to cut calories in half compared to eating a whole one

– Load up on vegetable toppings like tomato, onion, cucumber instead of cream cheese, butter, or other high-calorie spreads

– Opt for mustard, hummus, or avocado instead of cream cheese or peanut butter for lower calorie options

– Substitute pumpernickel bagels for higher calorie breads in meals like breakfast sandwiches or lunch paninis

– Enjoy open-faced bagel toasts or sandwiches on just one slice to save calories

– Split a pumpernickel bagel with someone or save half for a second mini meal or snack

– Pair your bagel with protein rich foods like eggs, nuts, or Greek yogurt to help you feel fuller for less calories

– Drink water, unsweetened coffee, or tea instead of juice to avoid excess liquid calories

With some smart modifications and portion control, you can enjoy pumpernickel bagels while maintaining a healthy calorie intake for your needs. Moderation and mindful eating are key when it comes to higher calorie bakery items.

Healthy Pumpernickel Bagel Recipe Ideas

To lighten up your pumpernickel bagel, try some of these healthy recipe ideas:

Pumpernickel Breakfast Sandwich

Toast a mini whole grain pumpernickel bagel thin, then top with 1 scrambled egg, 1 slice Canadian bacon, 1 slice Swiss cheese, sliced tomato, and avocado.

Smoked Salmon and Dill Cream Cheese Bagel

Top a halved pumpernickel bagel with 2 oz smoked salmon, 2 tbsp light cream cheese mixed with dried dill, capers, and red onion.

Vegetable Pumpernickel Bagel Sandwich

Spread hummus on a pumpernickel bagel half, then pile on cucumbers, sprouts, tomatoes, and red pepper.

Pumpernickel Pizza Bagel

Toast a pumpernickel bagel half, then top with marinara sauce, low-fat mozzarella, and Italian seasoning and broil until cheese melts.

Apple Cinnamon Pumpernickel Toast

Toast a pumpernickel bagel half, then top with thinly sliced apple, cinnamon, and 1 tbsp peanut butter.

Tuna and Avocado Pumpernickel

Mash 1 canned tuna pouch with 1 mashed avocado, lemon juice, and seasonings, then pile onto a toasted pumpernickel bagel half.

With a little creativity, pumpernickel bagels can be transformed into healthy meals and snacks that still satisfy your cravings. Be sure to check the calorie counts for any add-ons and adjust portions to meet your daily needs.

Low Calorie Pumpernickel Bagel Alternatives

If you are looking for ways to enjoy the pumpernickel flavor with less calories, consider these options:

– Pumpernickel bread – Offers pumpernickel taste at only 45-65 calories per slice

– Pumpernickel English muffin – Half an English muffin contains around 100 calories

– Pumpernickel sandwich thin – Low-calorie 100 calorie option with pumpernickel flavor

– Open-faced sandwiches on pumpernickel bread or toast

– Pumpernickel bagel chips or crisps for dips and toppings

– Pumpernickel crackers with cheese or hummus

– Pumpernickel breadcrumbs as a topping on salads, pasta, or baked chicken

– Pumpernickel flour added to recipes like pancakes, cookies or muffins

You can also mix pumpernickel flour with lower calorie flours like almond meal or oat flour to make your own lower calorie bagels at home. With a little substitution, you can still enjoy the distinctive pumpernickel taste without all the calories of a whole bagel.


A whole medium pumpernickel bagel contains approximately 300 calories, though the exact amount may vary based on size, ingredients, and preparation method. Pumpernickel bagels tend to be higher in calories than other bagel varieties due to their dense texture and whole grain ingredients. Be mindful of portion sizes, toppings, and accompaniments when consuming pumpernickel bagels and consider lighter baking variations or alternatives to reduce calorie intake while still enjoying their distinctive flavor. With some adjustments and moderation, pumpernickel bagels can be part of a healthy, balanced diet.

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