5 Health Benefits of Pumpernickel Bread

Pumpernickel, a brown bread made from coarse rye flour, features a rich, robust flavor that partners well with hearty foods like aged cheese and smoked salmon. For bread to be considered true pumpernickel, it should be made from whole-grain rye flour — it's the nutritious bran and germ of the rye that give pumpernickel its chocolate color.

Pumpernickel is a good source of fiber, lignans, vitamins, and minerals. When eaten in moderation, whole-grain pumpernickel — tasty, high in fiber, and rich in assorted vitamins and minerals — is a healthy dietary choice.

The Basics of Pumpernickel

According to the U.S. Department of Agriculture (USDA), one slice of pumpernickel bread contains 2.72 grams (g) of protein, 1.06 g of total fat, 15.5 g of carbohydrates, and 1.86 g of fiber. Pumpernickel is also cholesterol-free and low in fat, with one slice containing about 83 calories. The small amount of fat found in a slice of pumpernickel is composed mostly of heart-healthy monounsaturated and polyunsaturated fatty acids.

1. Fiber

According to the USDA, the amount of dietary fiber in a single slice of pumpernickel bread is about the same as that found in a small box (1.5 ounces) of raisins or one cup of cooked brown rice — both considered good sources of fiber. Fiber can help lower cholesterol, improve blood sugar levels, and reduce your risk of diabetes, heart disease, and some types of cancer, according to Mayo Clinic. In addition, fiber promotes efficient bowel movements and creates a feeling of satiety, or fullness, which may help curb overeating.

2. Lignans

Pumpernickel is also high in natural phytochemicals called lignans, according to the Journal of Nutritional Science and Healthy Diet, which can provide antioxidant and anti-inflammatory benefits. Research suggests that health benefits from lignans may include helping balance hormones to improve menopausal symptoms, reducing the risk of some cancers, and supporting cardiovascular health.

3. Vitamins

Pumpernickel contains B complex vitamins. This includes thiamine, or vitamin B1, which is needed to produce energy in the body. It also includes niacin, or vitamin B3, an essential element in nervous and digestive system health.

Pumpernickel also has folate, with 35.2 micrograms (mcg) per slice. This B complex vitamin is important in the production of red blood cells and helps prevent rare neural tube defects in newborns.

4. Minerals

Selenium, a trace mineral essential for proper immune system function, is present in pumpernickel, with 9.89 mcg per slice. Pumpernickel also contains the minerals calcium and magnesium — both essential for the building and maintenance of strong bones — as well as iron, which is vital for making hemoglobin.

5. Whole Grains

Scientific research supports the beneficial effects of whole-grain foods like pumpernickel. It’s considered a low glycemic index food, according to Cleveland Clinic, which are foods that are lower in carbohydrates and don’t cause wild swings in blood sugar levels.

Pumpernickel bread has a glycemic index of about 41 (depending on the brand or recipe). In comparison, the glycemic index of sourdough bread is 55, and white bread’s is 100.