Bread can be a nourishing part of a healthy diet. But there are tons of options in the bread aisle, some of which may be more beneficial for your diet than others. When it comes down to sourdough vs. pumpernickel, which is healthier?
Meet the experts: Samantha Peterson, M.S., R.D.N., a functional medicine dietitian and founder of Simply Wellness; Emer Delaney, R.D., P.T., a registered dietitian and founder of My Private Dietitian.
“Both sourdough and pumpernickel bread can be smart choices, but they offer different benefits depending on digestion, blood sugar response, and individual health goals,” says Samantha Peterson, M.S., R.D.N., a functional medicine dietitian and founder of Simply Wellness. Here, find out what those benefits are, potential downsides to each, and which you should choose based on your goals.
Sourdough vs. pumpernickel bread: Nutrition
As is the case with any type of bread, the nutrition information is going to vary drastically based on the size and shape of the loaf. Sourdough is typically baked in a large round or oblong loaf, while pumpernickel can be found at the grocery store in a standard-size sliced loaf or in a similar rustic style to sourdough. To adequately compare the nutrition content of the two, the nutrition info below is for one large slice of sourdough and two standard slices of pumpernickel.
Sourdough nutrition
Per the U.S. Department of Agriculture (USDA), one medium slice (which is around 59 grams) of sourdough bread contains:
188 calories 7.67 g of protein 1.26 g of fat 36.5 g of carbohydrates 1.83 g of fiberPumpernickel nutrition
According to the USDA, two slices (about 52 g) of pumpernickel bread contain:
130 calories 4.52 g of protein 1.62 g of fat 24.8 g of carbohydrates 3.38 g of fiberSourdough benefits
The health benefits of tangy, chewy sourdough come from the unique way it is made. “Sourdough is made through a natural fermentation process by using a ‘starter’ that’s made of flour and water, which contains wild yeast and bacteria,” explains Emer Delaney, R.D., P.T., a registered dietitian and founder of My Private Dietitian. “Due to this fermentation process, it has a lower glycemic index (GI) than other breads.” This makes sourdough a smart food choice for managing blood sugar. “Low GI means your body breaks down the food more slowly and the carbohydrate is absorbed slower, meaning your blood sugar levels don’t rise as fast,” says Delaney, which also helps with appetite control. According to a meta-analysis published in Critical Reviews in Food Science and Nutrition, sourdough bread may have a lower impact on blood glucose levels than non-fermented bread at both 60 and 120 minutes after consumption.
“Fermentation partially breaks down gluten and other hard-to-digest compounds, which can make sourdough easier to tolerate for people with sensitive digestion,” adds Peterson. That means that folks who tend to experience bloating after eating other types of bread might not experience the same GI woes after enjoying a slice of sourdough. “The fermentation process reduces phytic acid, a compound that can interfere with or block the absorption of minerals like iron, zinc, and magnesium,” Peterson says, an effect that was affirmed in a review published in the journal Life.
Potential downsides of sourdough
“Most sourdoughs are often made with white flour rather than whole wheat, so they can naturally be lower in fiber,” says Delaney. While sourdough may be more filling than a traditional slice of white bread, the lower fiber content means it won’t be quite as filling as bread made from whole wheat (though whole wheat sourdough does exist!). Peterson says that for this reason, it’s important to pair sourdough with protein and healthy fats to limit its effects on your blood sugar levels, especially if you’re trying to keep them steady. “While fermentation can make sourdough easier to digest for some, those with celiac disease still need to avoid it entirely,” she adds.
Pumpernickel benefits
“Traditional pumpernickel bread is made from whole rye flour and baked slowly at a low temperature. This process gives it its dark color, dense texture, and also contributes to several health benefits,” Peterson says. The biggest of these is that it’s naturally higher in fiber, offering nearly twice as much fiber as sourdough per serving, which supports healthy digestion, boosts satiety, and helps stabilize blood sugar. According to a study published in Nutrients, rye consumption has been linked to healthy changes in the gut microbiota and reduced risks of obesity and metabolic disease.
Pumpernickel is even lower on the glycemic index than sourdough, with a GI of 45 compared to sourdough’s value of 54. “This means it may lead to a slower rise in blood sugar, which is helpful for people who experience cravings, blood sugar swings, or dips in energy,” Peterson says.
If you choose pumpernickel bread made with whole grain rye flour, there are even more perks. “I love pumpernickel bread, and I’m always recommending it to my clients,” says Delaney. “When it’s made with whole grain rye, you benefit from the nutrients that live in the bran and the germ. This means there are more naturally occurring B vitamins, magnesium, iron, and zinc, which can be very beneficial.” Rye consumption has also been linked to better heart health. One study in the European Journal of Clinical Nutrition found that people who specifically consumed rye as part of their whole grain intake had lower levels of common biomarkers of inflammation and cardiovascular disease than those who did not include rye.
Potential downsides of pumpernickel
To avoid the possible downsides of pumpernickel bread, choosing wisely is crucial. Delaney and Peterson note that some pumpernickel breads contain added sugar or molasses for sweetness or caramel coloring to darken the appearance, all of which reduce the possible health benefits, so be sure to check the ingredient list. “Rye contains gluten and fermentable carbohydrates that may cause bloating or discomfort for people with sensitive digestion or IBS,” Peterson adds.
Sourdough vs. pumpernickel: Which is best for weight loss?
“When it comes to weight loss, neither sourdough nor pumpernickel has a built-in advantage on its own. The bigger factor is how each bread influences eating pace, portion size, and overall satisfaction,” says Peterson. “Sourdough’s fermentation can make it feel lighter and easier to digest for some people, which may help prevent post-meal sluggishness or rebound hunger. Pumpernickel’s dense, rye-based structure often encourages slower eating and greater fullness, helping some people feel satisfied with less.” Considering how important fiber is to maintaining a weight loss regimen, pumpernickel may have a slight edge. But ultimately, our experts say that it’s less about the bread itself and more about the meal you build around it if you’re trying to lose weight.
Sourdough vs. pumpernickel: Which is better for you?
Our experts agree that both sourdough and pumpernickel can be part of a healthy diet, especially if you can find whole-grain versions of each. That said, they may serve different purposes for different people. “Sourdough often works well for people who notice digestive discomfort or blood sugar swings with more conventional breads,” says Peterson. “Pumpernickel tends to be a strong choice for those looking to increase fiber intake, support gut health, and feel satisfied with smaller portions due to its dense, rye-based structure.”
In the end, “it really depends on the ingredients and how it’s made,” Delaney says. “There isn’t a huge difference between whole grain rye pumpernickel bread and whole grain sourdough bread.” As long as you’re watching your portion size, the one that fits most seamlessly into your lifestyle is the one that will best help you reach your goals.
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