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:
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.