Plant
Pumpernickel bread
USDA description: Bread, pumpernickel
How pumpernickel bread scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Pumpernickel breadExcellent
| Starting score | 100 |
| Sodium | -6.8 |
| Calorie Density | -4.9 |
| Fiber | +4.1 |
| Nutrient Gaps | -4 |
| Magnesium | +1.4 |
| Purine Load | -1 |
| 2 smaller factors | +0.2 |
| Final score | 89 |
Pumpernickel bread scores 89 out of 100 and sits in the excellent band. Among the lower-risk choices for most people with gout, and often carries protective nutrients.
Penalties took 17.4 points off a starting score of 100, and protective factors added 6.4 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat3.1 g
- Saturated Fat0.44 g
- Sodium596 mg
- Dietary Fiber6.5 g
- Total Sugars0.53 g
- Protein8.7 g
- Calcium68 mg
- Iron2.9 mg
- Magnesium54 mg
- Vitamin C0 mg
- Folate93 ug
- Water37.9 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 slice, snack-size10 g
- Quantity not specified32 g
- 1 small or thin/very thin slicetypical25 g
- 1 medium or regular slice32 g
- 1 large or thick slice43 g
- 1 slice, crust not eaten15 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (yeast breads).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -6.8Long-term
SodiumLong-term
596 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -4.9Long-term
Calorie DensityLong-term
250 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +4.1Long-term
FiberLong-term
6.5 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- +1.4Long-term
MagnesiumLong-term
54 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- -1Flare risk
Purine LoadFlare risk
20 mg of purines per 100 g, weighted 0.45x as a plant source and 1.0x for the typical portion: 9 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +0.9Long-term
FolateLong-term
93 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
- -0.7Long-term
Saturated FatLong-term
0.44 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
Keep looking
Similar foods in yeast breads
Bread, black
Yeast breads · Excellent
Bread, high protein, toasted
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Bread, multigrain, with raisins
Yeast breads · Excellent
Bread, potato, toasted
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Bread, reduced calorie and/or high fiber, white or NFS, with fruit and/or nuts
Yeast breads · Excellent
Bread, sprouted wheat, toasted
Yeast breads · Excellent
Common questions
About pumpernickel bread
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.