Whole wheat bread
1 medium slice whole wheat bread (36 g) per serving.
Macro breakdown
Tips to maximize protein
Meals with Whole wheat bread
See all meals →Eggs and Cottage Toast
10mThree scrambled eggs with cottage cheese on whole wheat toast. A classic high-protein breakfast with 40g protein.
Tex-Mex Egg and Bean Toast
12mScrambled eggs with black beans and avocado on whole wheat toast. High fiber Tex-Mex breakfast with 33g protein and 23g fiber.
Salmon Avocado Toast
10mSmoked or cooked salmon on whole wheat toast with avocado and spinach. Omega-3 rich breakfast with 30g protein.
Frequently Asked Questions
Whole wheat bread contains 4.4g of protein per serving. This makes it a moderate protein source with a protein density score of 4.8 (grams of protein per 100 calories).
You need approximately 6.8 servings of Whole wheat bread to reach 30g of protein, which would provide about 623 calories. Consider combining with other protein sources for a more practical portion size.
Whole wheat bread provides 4.4g of protein for 91.4 calories, giving it a calorie cost of 20.8 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.
Whole wheat bread contains 2.2g of fiber per serving. This provides a moderate amount of fiber to support digestive health.
Most grains are not complete proteins on their own, meaning they lack some essential amino acids. However, combining Whole wheat bread with legumes, dairy, or other protein sources creates a complete amino acid profile. This is why rice and beans or bread with peanut butter are classic combinations.
Nutrition data sourced from USDA FoodData Central.
Last verified: 2025-02-16