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Last updated: Aug 9, 2026

Bruegger's

Pumpernickel Bagel

Bagels & BreadsPopular

Bruegger's Pumpernickel Bagel is carb-leaning, with about 82% of macro calories from carb. Each serving has 300 calories, 11g protein, 62g carbs, and 1g fat, making it a lighter restaurant option to compare with larger meals.

4.1 oz

Serving Size

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300

Calories

Per serving

11 g

Protein

62 g

Carbs

1 g

Fat

Nutrition Facts

Amount per serving

Calories300 kcal

% Daily Value*

Total Fat 1 g1%

Saturated Fat 0 g0%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 580 mg25%

Total Carbohydrate 62 g23%

Dietary Fiber 3 g11%

Total Sugars 7 g—

Protein 11 g22%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

300

kcal

Protein11 g (15%)

Carbs62 g (82%)

Fat1 g (3%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density3.7/10

15% of macro calories come from protein.

Satiety index9.4/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate75 min walk

About 30 minutes of running for these calories.

Key Nutrients

Protein 11 g22%

Fiber 3 g11%

Sodium 580 mg25%

Sugars 7 g—

Saturated Fat 0 g0%

How we calculate these values

Diet Compatibility

High protein3.7/10 protein density from 11g protein and 300 calories.No

Lower carb62g carbs per serving.No

Low fat1g total fat per serving.Yes

High sugar7g total sugars per serving.No

High sodium580mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Similar Items in Bagels & Breads

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Asiago Parmesan Bagel320 kcal · 14 g protein

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Pumpernickel Bagel has 265 more calories than 1 Egg White and 5g more protein. Compare

Pumpernickel Bagel has 220 more calories than 1 Whole Egg and 5g more protein. Compare

1 Egg White35 kcal · 6 g protein1 Whole Egg80 kcal · 6 g protein2 Egg White70 kcal · 12 g protein2 Whole Eggs160 kcal · 13 g proteinAdd Syrup50 kcal · 0 g proteinAlmond Flavored Syrup90 kcal · 0 g protein

Compare with 1 Egg White

Pumpernickel Bagel Compared With Nearby Items

Compared with Asiago Parmesan Bagel, another Bagels & Breads item at Bruegger's, Pumpernickel Bagel has 20 fewer calories than it and 3g less protein than it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for Pumpernickel Bagel are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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