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German black bread Calories
Dense rye-based bread with high fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of German black bread (64 g) has 160 calories. That works out to 250 calories per 100 g. It contains 30.7 g of carbs, 5.4 g of protein, 2.1 g of fat and 5.4 g of fiber. Its 1 mg of Manganese covers 42% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
German black bread Nutrition Facts
Selected: 2 slice (medium) · 64 g
160
KCAL / 64G
Carbs
30.7g
· 11% DV
Protein
5.4g
· 11% DV
Fat
2.1g
· 3% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 13% · Fat 12%
German black bread nutrition facts table · 2 slice (medium) (64 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 30.7 g | 11% |
| Fiber | 5.4 g | 19% |
| Protein | 5.4 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Slice of German black bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 32 g | 80 kcal |
| 1 slice (thin) | 28 g | 70 kcal |
| 1 slice (thick) | 45 g | 113 kcal |
| 1 cup (diced) | 50 g | 125 kcal |
| 2 slice (medium) | 64 g | 160 kcal |
| 1 piece (small) | 80 g | 200 kcal |
| 3 slice (medium) | 96 g | 240 kcal |
| 100 g | 100 g | 250 kcal |
| 1 serving (medium) | 100 g | 250 kcal |
| 1 piece (large) | 120 g | 300 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About German black bread
What is German black bread made of?
German black bread is typically made with rye flour or rye meal, often with whole grains and sourdough. Recipes vary by region and bakery, so some loaves are compact and coarse while others are softer; the dark color often comes from the grains and baking method.
Is German black bread the same as pumpernickel?
No, not always. Pumpernickel is a particular style of German rye bread traditionally baked slowly at low heat, often using cracked rye. German black bread is a broader name for dark rye loaves, and not every loaf is made like pumpernickel.
Why is German black bread so dense?
German black bread is dense because rye behaves differently from wheat: its dough forms less of the stretchy structure that makes many wheat loaves airy. Coarse rye grains, whole-grain flour, and a moist crumb can make the bread especially compact.
What does German black bread taste like?
German black bread usually tastes earthy, slightly tangy, and distinctly rye-like, with a hearty grain flavor. Long fermentation can add sour notes, while some recipes taste mildly sweet from malt or other ingredients; flavor varies between regional styles.
How do you eat German black bread?
German black bread is commonly served in thin slices with cheese, smoked fish, cold cuts, eggs, or savory spreads. Its firm texture also works well in open-faced sandwiches; try pairing it with crisp vegetables or a tangy topping to balance the hearty rye flavor.
Can you toast German black bread?
Yes, German black bread can be toasted, though it will stay heartier and less airy than white bread. Use thin slices and toast them lightly to avoid drying them out; toasted slices work well with butter, cheese, or a savory spread.
How should you store German black bread?
Keep German black bread wrapped or in a bread box in a cool, dry place, with the cut side covered. Avoid refrigerating it, since that can make bread stale faster. If you see mold, discard the whole loaf rather than cutting away the spot.
Can you freeze German black bread?
Yes, German black bread freezes well. Slice it first and seal the slices in a freezer-safe bag so you can take out only what you need. Thaw slices at room temperature or warm them straight from frozen in a toaster.
Why does German black bread stay fresh longer than some breads?
German black bread can stay moist and pleasant for longer because dense rye loaves often retain moisture and are sold as substantial, tightly textured loaves. Shelf life still depends on the recipe and packaging, so keep it cool and dry and discard it if mold appears.
Is German black bread good for digestion?
German black bread’s fiber can support regular bowel movements, but a sudden increase in fiber may cause gas or bloating. Add it gradually and drink enough fluids; people with rye sensitivity or persistent digestive symptoms may need to limit it.
German black bread Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B3
1.73mg · 11% DV
B6
0.12mg · 7% DV
Biotin
1.92µg · 6% DV
Minerals
Manganese
0.96mg · 42% DV
Selenium
18µg · 33% DV
Phosphorus
115mg · 16% DV
Copper
0.14mg · 16% DV
Sodium
333mg · 14% DV
Potassium ⭐
147mg · 4% DV
German black bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off German black bread
To burn the 160 calories in 2 slice (medium) (64 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is German black bread?
German black bread is a dark, dense loaf associated with Germany’s long tradition of rye baking. It is generally made with rye flour, though recipes vary and may include coarser rye grains or sourdough. Its flavour is hearty and slightly tangy, with a close, chewy crumb.
In Germany, it is commonly served at breakfast or as part of an evening cold meal, topped with cheese, sliced vegetables or cured meats. Elsewhere, it also makes a sturdy base for open sandwiches and pairs well with soups. It is notably high in fibre, with 8.5 g per 100 g. For a lighter topping, try tomato, cucumber and a modest layer of fresh cheese.
How Nutritious Is German black bread?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is German black bread Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does German black bread Contain Allergens?
Contains these allergens:
Which Diets Is German black bread Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
German black bread Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.