Pumpernickel glycemic index
Pumpernickel has a glycemic index of 56, which is medium. A 30 g serving (1 slice) has a glycemic load of 7 (low).
Also known as: pumpernickel bread, German rye bread
- Serving30 g
- Available carbs12 g
- Fiber2 g
- Sugars0.2 g
- Protein2.6 g
- Calories75 kcal
Serving: 1 slice.
What to know
Traditional pumpernickel is made with whole rye kernels and baked slowly, giving it one of the lower GIs among breads. It is dense, so one thin slice goes a long way.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 21 g | 11 | Medium |
| 100 g | 41 g | 23 | High |
| 30 g · 1 slice | 12 g | 7 | Low |
| 60 g · double serving | 25 g | 14 | Medium |
What the studies found
The value of 56 is the median of 4 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (49 to 62).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 49 · Netherlands 2015
- 56 · Canada 1985
- 57 · Canada 1984
- 62 · Canada 1985
Pumpernickel compared with other bread & bakery
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Frequently asked questions
Is pumpernickel low glycemic?
No. With a GI of 56, pumpernickel is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of pumpernickel?
A 30 g serving (1 slice) has a glycemic load of 7, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat pumpernickel?
With a GI of 56 and a low glycemic load per serving, pumpernickel usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in pumpernickel?
A 30 g serving has about 14 g of total carbohydrate, including 2 g of fiber, leaving 12.3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 47.5 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 250 kcal | 75 kcal |
| Carbohydrates | 48 g | 14 g |
| Available carbs | 41 g | 12 g |
| Fiber | 6.5 g | 2 g |
| Sugars | 0.5 g | 0.2 g |
| Protein | 8.7 g | 2.6 g |
| Fat | 3.1 g | 0.9 g |
Source: USDA FoodData Central, Bread, pumpernickel (SR Legacy, FDC 174918). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.