Grains, bread and pasta
How much protein is in whole wheat bread?
A slice of whole wheat bread has about 4 g of protein.
That's 12 g of protein per 100 g, or 4.9 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 slice | 32 g | 4 g | 81 |
| 2 slices | 64 g | 7.9 g | 161 |
| 100 g | 100 g | 12 g | 252 |
How whole wheat bread compares
Other grains, bread and pasta, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Whole wheat pastacooked | 6 g | 4 g |
| Bagelplain | 11 g | 4 g |
| Quinoacooked | 4.4 g | 3.7 g |
| Pastacooked | 5.8 g | 3.7 g |
| Buckwheatroasted groats, cooked | 3.4 g | 3.7 g |
| Oatsrolled, dry | 13 g | 3.5 g |
| Couscouscooked | 3.8 g | 3.4 g |
| White breadstore-bought | 8.9 g | 3.3 g |
| Popcornair-popped | 13 g | 3.3 g |
| English muffinplain | 7.7 g | 3.3 g |
| Flour tortillastore-bought | 8.7 g | 2.7 g |
| Corn tortillastore-bought | 5.7 g | 2.6 g |
| Brown ricelong-grain, cooked | 2.7 g | 2.2 g |
| White ricelong-grain, cooked | 2.7 g | 2.1 g |
| Barleypearled, cooked | 2.3 g | 1.8 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. A slice of whole wheat bread covers about 13% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Bread, whole-wheat, commercially prepared", FDC ID 172688). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.