Pumpernickel Bread
Coarse whole-rye kernels and a long fermentation keep the glycemic index among the lowest of any bread.
FatTonic Facts
Pumpernickel Bread · per serving 1 slice (32g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 6 | −13.2 |
| Sugar (g) | 0 | 0.0 |
| Processing | processed | −16.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 3 | +2.1 |
| Glycemic index | 46 | |
| Carbs (g) | 15 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 174918 (Bread, pumpernickel), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 32 g): carbs 47.5, sugar 0.5, fiber 6.5, protein 8.7, fat 3.1 g.
What this means for fat-burning
Why this score: processing (processed) set it, −16.0 points. Source: USDA FoodData Central, FDC 174918.
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Among the 200 rated foods
Pumpernickel Bread scores 76, rated Good. It scores higher than 53% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does pumpernickel bread spike insulin?
Glycemic load 6 for 1 slice (32g); FatTonic Score 76/100 — it supports fat-burning.
Is pumpernickel bread good for fat loss?
Good (76/100): pumpernickel bread supports fat-burning.