Pumpernickel bagels
Pumpernickel bagels are a dense, dark, and hearty variety of bagel made with pumpernickel flour, which is traditionally a coarsely ground rye flour. They typically feature a rich, earthy flavor with a slightly sweet and tangy profile, often enhanced with ingredients like molasses, cocoa, or caraway seeds. Originating from the Jewish delis of New York City, they are a beloved staple in American bagel culture.
🍽️ Nutrition at a glance
Pumpernickel bagels are high in carbohydrates and provide a good source of dietary fiber, particularly from the rye flour. A standard bagel (around 3-4 ounces) generally contains between 250 to 350 calories, with moderate protein and minimal fat.
Nutrition breakdown
| Calories | 245 kcal |
| Protein | 10 g |
| Carbs | 47 g |
| Fat | 1.5 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Iron | 3.2 mg |
| Magnesium | 40 mg |
| Phosphorus | 120 mg |
| Potassium | 150 mg |
| Selenium | 24 mcg |
| Thiamin (B1) | 0.3 mg |
| Folate | 80 mcg |
| Niacin (B3) | 4.5 mg |
Per 1 bagel (approx. 100 g) · estimated, varies by recipe
💡 What's interesting
Pumpernickel bagels are unique for their deep, almost chocolate-like color and complex flavor, which comes from the long, slow baking process of the rye flour. Nutritionally, they are often considered a healthier option than white bagels due to their higher fiber content and lower glycemic index, which can help with sustained energy.
