Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

San Luis Sourdough Pumpernickel Rye Sourdough Bread: Food Integrity analysis

Updated 2026-10-19 · San Luis Sourdough

Quick answer

High integrity

San Luis Sourdough pumpernickel rye sourdough bread received a Food Integrity Score of 84 out of 100 (high integrity). This reflects minimal processing and low additive load. This reads like a traditional rye sourdough with a few category-normal refined flours and vitamin enrichment, not a factory formula. It is a reasonable everyday bread choice, with the main note being the refined wheat base alongside the whole grain rye. Main considerations include refined enriched wheat flour base and malted barley adds mild processing. Simpler options: Look for breads where whole rye or whole wheat is the first ingredient; choose loaves with fewer refined flour components.

Food Integrity Score 84/100

What stood out on the label?

  • Minimal processing
  • Low additive load
  • Transparency: High

What to watch?

  • Refined enriched wheat flour base
  • Malted barley adds mild processing

Simpler options to consider

  • Look for breads where whole rye or whole wheat is the first ingredient
  • Choose loaves with fewer refined flour components

You are viewing ingredients and processing. Switch to Longevity for nutrition and longer-term eating pattern fit.

Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
San Luis Sourdough Pumpernickel Rye Sourdough Bread
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

Food Integrity results

Pumpernickel Rye Sourdough Bread

San Luis Sourdough

High integrity

Warning Signs

Enriched wheat flour and malted barley flour are refined bases, though fortification is expected in bread.

Consider This

The label stays fairly simple, with no emulsifiers, gums, or artificial colors listed.

Good Substitutes

A traditional rye sourdough made with whole rye flour and no added enrichment would be a simpler swap.

Overall Assessment

High integrity

This reads like a traditional rye sourdough with a few category-normal refined flours and vitamin enrichment, not a factory formula. It is a reasonable everyday bread choice, with the main note being the refined wheat base alongside the whole grain rye.

Key Highlights

Family Watchlist Count0
Higher Concern Ingredient Count0

What stood out

  • Refined enriched wheat flour base
  • Malted barley adds mild processing

Highest concern ingredients

  • Enriched wheat flour (4/10) — Refined base with added vitamins and minerals.

Better choice tips

  • Look for breads where whole rye or whole wheat is the first ingredient.
  • Choose loaves with fewer refined flour components.

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.

Highest-concern ingredients first. Expand an item for notes.

  1. Enriched wheat flour [flour, malted barley flour, reduced iron, niacin, thiamin mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid]Concern 4/10 — Mild concernRefined flour

    What this is

    Refined flour

    Processing category

    Natural refined

    Main concern area

    Processing

    Why it matters

    Refined base with enrichment, common in bread but less whole-grain.

    Additional note

    Refined wheat flour with added vitamins and minerals.

  2. Malted barleyConcern 2/10 — Very low concernMalt

    What this is

    Malt

    Processing category

    Processed

    Main concern area

    Processing

    Why it matters

    Mildly processed grain, common in rye breads.

    Additional note

    Malted grain used for flavor and color.

  3. Cultured wheat flourConcern 2/10 — Very low concernCultured flour

    What this is

    Cultured flour

    Processing category

    Processed

    Main concern area

    Processing

    Why it matters

    Fermented flour, typically mild processing for bread.

    Additional note

    Wheat flour cultured through fermentation.

  4. Sourdough starter (wheat flour, water)Concern 1/10 — Very low concernFermented starter

    What this is

    Fermented starter

    Processing category

    Processed

    Why it matters

    Traditional fermentation, category-normal.

    Additional note

    Fermented wheat flour and water culture.

View all 9 ingredient assessments
  1. Extra virgin olive oilConcern 1/10 — Very low concernPlant oil

    What this is

    Plant oil

    Processing category

    Natural refined

    Why it matters

    Minimally processed oil, a recognizable fat.

    Additional note

    Cold-pressed olive oil.

  2. WaterConcern 0/10 — No meaningful concernSimple food

    What this is

    Simple food

    Processing category

    Whole food

    Why it matters

    Basic recipe ingredient.

    Additional note

    Plain water.

  3. Whole grain ryeConcern 0/10 — No meaningful concernWhole grain

    What this is

    Whole grain

    Processing category

    Whole food

    Why it matters

    Whole grain adds fiber and character.

    Additional note

    Whole grain rye flour.

  4. Ground carawayConcern 0/10 — No meaningful concernSimple food

    What this is

    Simple food

    Processing category

    Whole food

    Why it matters

    Single named spice, low concern.

    Additional note

    Ground spice seed.

  5. Sea saltConcern 0/10 — No meaningful concernSimple food

    What this is

    Simple food

    Processing category

    Whole food

    Why it matters

    Basic seasoning.

    Additional note

    Salt for flavor.

Food Integrity is an ingredient-based estimate of how simple and recognizable a food's ingredient profile appears. It is not a medical safety rating. 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.

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-Carb Lifestyle

    Watch-outs

    Dietary Patterns

    For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Carb-dense ingredients (Mentions "flour", "wheat flour". See ingredients for details.)

    See more for this goal

  • Keto-Style Eating

    Watch-outs

    Dietary Patterns

    For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Carb-dense ingredients (Mentions "flour", "wheat flour". See ingredients for details.)

    See more for this goal

  • Low Gluten Eating

    Watch-outs

    Dietary 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.)

    See more for this goal

  • Minimally Processed Eating

    Supportive

    Dietary Patterns

    For someone prioritizing Minimally Processed Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Processing level (Minimal processing)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Whole-Food Focused Eating

    Supportive

    Dietary Patterns

    For someone prioritizing Whole-Food Focused Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Processing level (Minimal processing)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Reduce Ultra-Processed Foods

    Supportive

    Dietary Patterns

    For someone prioritizing Reduce Ultra-Processed Foods, the available data suggest this product may align in helpful ways.

    A supportive signal: Processing level (Minimal processing)

    This product has 1 additional signal for this goal.

    See more for this goal

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.

Personalize this analysis

Understanding the Food Integrity analysis

What the Food Integrity analysis evaluates

The Food Integrity analysis focuses on how a packaged food is formulated and made. It examines processing level, ingredient quality, additives, oils, sweeteners, purity cues, and how clearly a label communicates what is in the product. The Food Integrity Score summarizes that formulation and transparency picture on a 0–100 scale. It is not a full nutrient report and it is not a personalized meal plan.

Why processing, ingredients, and transparency matter

Processing level and ingredient quality shape what you are actually eating beyond calories on the label. Additives, industrial oils, and intense sweeteners can change how clean or heavily engineered a product feels, even when the front of pack looks wholesome. Purity and transparency matter because incomplete or marketing-heavy labeling can hide tradeoffs that only show up when the full ingredient list is reviewed carefully.

Who may prioritize Food Integrity

Some people care mainly about Food Integrity because their dietary goals center on formulation rather than macros alone. Examples include checking vegetarian or vegan suitability, preferring simpler ingredient sources, avoiding certain additives or sweeteners, watching oil choices, or preferring less processed options. For those priorities, the Food Integrity Score can be the more practical first read.

How Food Integrity differs from Longevity

Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality together. Favorable nutrition values do not necessarily mean strong Food Integrity: a product can look balanced on macros yet still rely on heavy processing or additives that the Food Integrity analysis flags in more detail.

Why the two analyses overlap—and why to review Longevity too

The analyses overlap intentionally. Food Integrity–related characteristics contribute to Longevity, and Longevity still benefits from the same ingredient-quality lens. They are not competing verdicts; they answer different questions at different depths. Reviewing the Longevity analysis can add information about nutritional composition, metabolic characteristics, and dietary balance that Food Integrity alone does not emphasize. Looking at both usually gives the most complete understanding of 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.

Other published analyses in Bakery & Bread, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. 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.

Sources, citations & safety

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