Pumpernickel bread
Low GI
GL 6.6 per typical slice (30 g) · GL 22 per 100 g
- High fiber content
- Moderate glycemic load
Pumpernickel bread has a glycemic index of 45 (Low). One typical slice (30 g) adds a glycemic load of 6.6.
Updated Oct 28, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 16 per 100 g Sprouted grains further lower glycemic response and increase nutrient availability compared to regular rye.
Sprouted whole grain bread - GL 3 per 100 g Much lower glycemic load and higher healthy fat content, ideal for blood sugar control.
Low-carb seed bread - GL 29.3 per 100 g Lower calorie and glycemic load per serving, with more fiber and less sodium than pumpernickel.
Whole grain rye crispbread
Forms of Pumpernickel bread
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Pumpernickel bread is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 250 kcal |
| Carbohydrates | 48 g |
| Sugars (Total) | 1.5 g |
| Natural | 1.5 g |
| Added | 0 g |
| Fiber | 8 g |
| Soluble | 2.4 g |
| Insoluble | 5.6 g |
| Protein | 7 g |
| Fat | 3.3 g |
| Saturated | 0.5 g |
| Unsaturated | 2.8 g |
| Sodium | 500 mg |
Processing Level
Why this score?
- High fiber content
- Low added sugar
- Moderate glycemic index
- Moderate glycemic load
- High sodium content
- Refined grain presence possible
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Pumpernickel bread?
Pumpernickel bread has a glycemic index of 45 (Low). One typical slice (30 g) has a glycemic load of 6.6; per 100 g the glycemic load is 22.
Is Pumpernickel bread good for people with insulin resistance?
Pumpernickel bread has a low glycemic index (45), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Pumpernickel bread has the lowest glycemic load?
Among the forms of Pumpernickel bread in this database, Dense whole grain rye bread has the lowest glycemic load (20 per 100 g).
Check Pumpernickel bread in the Logi app, with your portion.
