Protein in food · Bread & bakery
How much protein is in whole-wheat buns?
One whole-wheat bun (56 g) has 6.9 g of protein (151 kcal); 100 g has 12.4 g.
4.6 g protein per 100 kcal · USDA FoodData Central
4.6 g of protein per 100 kcal (18% of its calories): 2.5–5 g is moderate on our scale.
25 g of protein from whole-wheat buns alone takes 202 g (about 3.6 whole-wheat buns) and 542 kcal.
#3 of 18 in Bread & bakery for protein per 100 g, #2 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 12.4 g | 269 | 44.9 g | 4.4 g |
| 1 oz (28 g) | 3.5 g | 76 | 13 g | 1.2 g |
| 1 bun (56 g) | 6.9 g | 151 | 25 g | 2.5 g |
One whole-wheat bun (56 g) is 6% 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 67%.
One whole-wheat bun (56 g) also has 3.4 g of fiber.
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 buns | 12.4 g | 269 | 4.6 g |
| Bagels | 10.6 g | 264 | 4.0 g |
| Sourdough bread | 10.8 g | 272 | 4.0 g |
| Pita bread | 9.1 g | 275 | 3.3 g |
| White bread | 8.8 g | 266 | 3.3 g |
Recipes with whole-wheat buns
1 recipe in the Feast Mode library uses whole-wheat buns, macros computed the same way.
In the one library recipe that uses it, Turkey Sloppy Joes, a serving has 56 g of whole-wheat buns, which brings 6.9 g of protein: 16% of the dish’s protein.
Questions
How much protein is in one whole-wheat bun?
One whole-wheat bun (56 g) has 6.9 g of protein and 151 kcal, with 25 g of carbohydrate and 2.5 g of fat.
How much protein is in 100 g of whole-wheat buns?
100 g of whole-wheat buns has 12.4 g of protein, 269 kcal, 44.9 g of carbohydrate and 4.4 g of fat (USDA FoodData Central 174090).
Are whole-wheat buns a good source of protein?
Moderate protein: 4.6 g of protein per 100 kcal (18% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from whole-wheat buns alone takes 202 g (about 3.6 whole-wheat buns) and 542 kcal.
Which has more protein, whole-wheat buns or sourdough bread?
Whole-wheat buns, with 12.4 g of protein per 100 g against 10.8 g for sourdough bread. Per 100 kcal: whole-wheat buns 4.6 g, sourdough bread 4.0 g.
Source: USDA FoodData Central, SR Legacy 174090: “Rolls, hamburger or hot dog, whole wheat”, 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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