A 100g of pumpernickel comes in at 250 calories, with 8.7g of protein and 47g of carbs. Calorie tracking trips up here when people log cooked weights using dry-weight numbers (or vice versa).
Calories scale with portion. Here's how a typical pumpernickel serving translates in your tracker:
Balanced — pumpernickel sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How pumpernickel stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at pumpernickel and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StorePumpernickel has approximately 250 calories per 100g. A typical serving — 3 oz (85g) — comes in at 213 calories.
8.7g of protein per 100g. That puts pumpernickel at roughly 3.5g of protein per 100 calories — a useful lens when comparing to other grains sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Pumpernickel sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.