FiberUp
How much fiber is in pumpernickel bread?
Pumpernickel Bread has 1.7 g of fiber per 1 slice (26 g). That is 6% of the 28 g daily value and a moderate amount for a grain. Per 100 g it works out to 6.5 g, which ranks 30 of 41 grains in the FiberUp database. About 35% of that fiber is soluble and 65% insoluble. It would take 15 servings to reach the 25 g adequate intake for women and 23 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About pumpernickel bread and fiber
A slice of pumpernickel provides 1.7 grams of fiber with a higher soluble share from rye. Traditional long-baked pumpernickel is denser and carries more.
How pumpernickel bread compares to other grains
Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Multigrain Bread | 1 slice | 1.9 g | 7.3 g | 7% |
| Rye Bread | 1 slice | 1.9 g | 5.9 g | 7% |
| Whole Wheat Bread | 1 slice | 1.9 g | 6.8 g | 7% |
| Pumpernickel Bread | 1 slice | 1.7 g | 6.5 g | 6% |
| Baguette | 6-in piece | 1.6 g | 2.5 g | 6% |
| Brown Rice | 1/2 cup cooked | 1.6 g | 1.6 g | 6% |
| Flour Tortilla | 1 tortilla | 1.5 g | 3.3 g | 5% |
Servings to reach a daily goal
servings of pumpernickel bread to reach 25 g, the adequate intake for adult women
servings of pumpernickel bread to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for pumpernickel bread
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Bread, pumpernickel | 6.5 g | – | – |
| Crackers, melba toast, rye (includes pumpernickel) | 8 g | – | – |
| Bagel, pumpernickel | 4.1 g | – | – |
| Bread, pumpernickel, toasted | 7.1 g | – | – |
| Muffin, English, pumpernickel | 6.5 g | – | – |
| Bread, marble rye and pumpernickel | 5.8 g | – | – |
| Bread, marble rye and pumpernickel, toasted | 6.4 g | – | – |
Frequently asked questions
How much fiber is in pumpernickel bread?
Is pumpernickel bread high in fiber?
Is the fiber in pumpernickel bread soluble or insoluble?
How many servings of pumpernickel bread would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.