Protein in food · Bread & bakery
How much protein is in whole-wheat bread?
One slice of whole-wheat bread (32 g) has 4 g of protein (81 kcal); 100 g has 12.4 g.
4.9 g protein per 100 kcal · USDA FoodData Central
4.9 g of protein per 100 kcal (20% of its calories): 2.5–5 g is moderate on our scale.
25 g of protein from whole-wheat bread alone takes 202 g (about 6⅓ slices of whole-wheat bread) and 508 kcal.
#3 of 18 in Bread & bakery for protein per 100 g, #1 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 12.4 g | 252 | 42.7 g | 3.5 g |
| 1 oz (28 g) | 3.5 g | 71 | 12 g | 1 g |
| 1 slice (32 g) | 4 g | 81 | 14 g | 1.1 g |
One slice of whole-wheat bread (32 g) is 3% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from carbohydrate: about 68%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Whole-wheat bread | 12.4 g | 252 | 4.9 g |
| Whole-wheat buns | 12.4 g | 269 | 4.6 g |
| Bagels | 10.6 g | 264 | 4.0 g |
| Whole-wheat pita | 9.8 g | 262 | 3.7 g |
| White bread | 8.8 g | 266 | 3.3 g |
Recipes with whole-wheat bread
1 recipe in the Feast Mode library uses whole-wheat bread, macros computed the same way.
In the one library recipe that uses it, Grape and Pecan Chicken Salad Sandwiches, a serving has 64 g of whole-wheat bread, which brings 7.9 g of protein: 15% of the dish’s protein.
Questions
How much protein is in one slice of whole-wheat bread?
One slice of whole-wheat bread (32 g) has 4 g of protein and 81 kcal, with 14 g of carbohydrate and 1.1 g of fat.
How much protein is in 100 g of whole-wheat bread?
100 g of whole-wheat bread has 12.4 g of protein, 252 kcal, 42.7 g of carbohydrate and 3.5 g of fat (USDA FoodData Central 172688).
Is whole-wheat bread a good source of protein?
Moderate protein: 4.9 g of protein per 100 kcal (20% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from whole-wheat bread alone takes 202 g (about 6⅓ slices of whole-wheat bread) and 508 kcal.
Which has more protein, whole-wheat bread or whole-wheat pita?
Whole-wheat bread, with 12.4 g of protein per 100 g against 9.8 g for whole-wheat pita. Per 100 kcal: whole-wheat bread 4.9 g, whole-wheat pita 3.7 g.
Source: USDA FoodData Central, SR Legacy 172688: “Bread, whole-wheat, commercially prepared”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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