San Luis Sourdough
Is San Luis Sourdough Pumpernickel Rye Sourdough Bread healthy?
Pumpernickel Rye Sourdough Bread
Longevity Score
84/100
Food Integrity Score
84/100
Enjoy in Moderation
Nutrition and ingredient quality are both respectable, but this is better as a balanced choice than an everyday default.
Quick answer
Enjoy in Moderation
San Luis Sourdough pumpernickel rye sourdough bread is rated enjoy in moderation overall, with a Longevity Score of 84 out of 100 and a Food Integrity Score of 84 out of 100. Simple sourdough bread with whole grain rye and olive oil; refined wheat base and modest fiber keep it a moderate pick. Strengths include whole grain rye included, simple ingredient list with no artificial additives, and olive oil and sourdough fermentation, while main considerations include refined enriched wheat flour is the first ingredient, fiber is modest at about 2g per slice, and sodium is moderate at about 210mg per slice.
Longevity Score 84/100Food Integrity Score 84/100
What helped the score?
- Whole grain rye included
- Simple ingredient list with no artificial additives
- Olive oil and sourdough fermentation
What held the score back?
- Refined enriched wheat flour is the first ingredient
- Fiber is modest at about 2g per slice
- Sodium is moderate at about 210mg per slice
Ingredients
Ingredient list
ENRICHED WHEAT FLOUR [FLOUR, MALTED BARLEY FLOUR, REDUCED IRON, NIACIN, THIAMIN MONONITRATE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID], WATER, WHOLE GRAIN RYE, SOURDOUGH STARTER (WHEAT FLOUR, WATER), MALTED BARLEY, GROUND CARAWAY, SEA SALT, EXTRA VIRGIN OLIVE OIL, CULTURED WHEAT FLOUR.
Formulations can vary — check the package label for the final word.
Key nutrition
Per serving: 45 g (1 slice)
- Calories1206% DV
- Protein4g8% DV
- Total Carbs23g8% DV
- Fiber2g7% DV
- Total Fat1g1% DV
- Saturated Fat0g0% DV
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- San Luis Sourdough Pumpernickel Rye Sourdough Bread
- Brand
- San Luis Sourdough
- Category
- Bakery & Bread (source: Breads & Buns)
- GTIN / UPC
00018537400156- Serving size
- 45 g (1 slice)
- Source data — ingredients
- Ingredient list from product label data (see Sources)
- Healthy Food Guide analysis
- Independent Longevity and Food Integrity scorecards. See methodology under Sources.
- Data last verified
How this product may fit different goals
The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.
Low-Spike Stability
MixedMetabolic Health
For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Low fiber (2g)
This product has 1 additional signal for this goal.
Heart-Healthy Eating
SupportiveMetabolic Health
For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Low saturated fat (0g)
GLP-1 Eating Support
Watch-outsMetabolic Health
For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Lower protein (4g)
Low Sugar Lifestyle
SupportiveMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the available data suggest this product may align in helpful ways.
A supportive signal: Low sugar (0g)
Appetite & Portion Awareness
SupportiveMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the available data suggest this product may align in helpful ways.
A supportive signal: Modest calories per serving (120 kcal)
Athletic Fueling
SupportiveAthletic Performance
For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.
A supportive signal: Available carbohydrates (23g)
This product has 1 additional signal for this goal.
Workout Recovery
MixedAthletic Performance
For someone prioritizing Workout Recovery, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Lower protein (4g)
This product has 1 additional signal for this goal.
Strength & Protein Focus
Watch-outsAthletic Performance
For someone prioritizing Strength & Protein Focus, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Lower protein (4g)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Higher net carbs (21g)
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Net carbs above typical keto snack range (21g)
Low Gluten Eating
Watch-outsDietary Patterns
For someone prioritizing Low Gluten Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Gluten-related ingredients (Mentions "wheat", "rye". See ingredients for details.)
Minimally Processed Eating
SupportiveDietary Patterns
For someone prioritizing Minimally Processed Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Whole-food signals (Whole grain rye, Sourdough starter)
Whole-Food Focused Eating
SupportiveDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Whole-food signals (Whole grain rye, Sourdough starter)
Reduce Ultra-Processed Foods
SupportiveDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the available data suggest this product may align in helpful ways.
A supportive signal: Whole-food signals (Whole grain rye, Sourdough starter)
Mediterranean-Style Eating
SupportiveDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Whole-food signals (Whole grain rye, Sourdough starter)
This product has 1 additional signal for this goal.
Paleo-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Paleo-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Grain/legume ingredients (Mentions "wheat", "flour", "rye". See ingredients for details.)
Vegetarian
NeutralDietary Patterns
For someone prioritizing Vegetarian, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Vegan
NeutralDietary Patterns
For someone prioritizing Vegan, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Plant-Based
NeutralDietary Patterns
For someone prioritizing Plant-Based, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Healthy Fat Focus
NeutralDietary Patterns
For someone prioritizing Healthy Fat Focus, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
See how this product fits your goals
Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.
Common questions about this product
Is San Luis Sourdough Pumpernickel Rye Sourdough Bread highly processed?
Food Integrity lists processing level as Minimal processing. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.
How much fiber is in one serving?
San Luis Sourdough Pumpernickel Rye Sourdough Bread shows about 1.98g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
San Luis Sourdough Pumpernickel Rye Sourdough Bread: 0g added sugar per serving. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Whole grain rye included; Simple ingredient list with no artificial additives; Olive oil and sourdough fermentation.
What prevented a perfect Longevity Score?
Key concerns noted include: Refined enriched wheat flour is the first ingredient; Fiber is modest at about 2g per slice; Sodium is moderate at about 210mg per slice.
Who might evaluate this product differently?
People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same bakery & bread differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information
Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
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