Protein content
3.5 g of protein in 1 slice (28 g) of whole wheat bread, or 4.9 g for every 100 kcal it supplies.
Share of this food's calories that come from protein - it is moderately protein-dense.
| Protein per 100 kcal | 4.9 g |
|---|---|
| Protein per 100 g | 12.4 g |
| Protein per serving | 3.5 g in 1 slice (28 g) |
| Calories from protein | 20% |
| Protein to fat | 3.5 g per 1 g fat |
| Rank in grains, per 100 kcal | 8th of 111 |
| Rank of all foods, per 100 g | 400th of 796 |
| Share of 50 g Daily Value | 7% per serving |
| Protein quality | Incomplete protein |
One 1 slice, 3.5 g protein.
Every 100 kcal of whole wheat bread brings 4.9 g of protein. On that measure it ranks 8th of the 111 grains in this database and 480th of all 796 foods on the site. Measured by weight instead, its 12.4 g per 100 g ranks 18th in its group.
Around 20% of the calories in whole wheat bread come from protein, so it is moderately protein-dense. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, whole wheat bread has 3.5 g of protein for each gram of fat (12.4 g against 3.5 g per 100 g).
Set against bran flakes, another grain entry in the database, a serving carries about 0.5 g less protein (bran flakes has 4 g per 1 cup).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is counted by piece at 28 g, and it covers about 7% of the 50 g FDA Daily Value for protein.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 12.4 g | 252 kcal |
| 1 slice (serving used here) | 28 g | 3.5 g | 71 kcal |
| 1 slice | 32 g | 4 g | 81 kcal |
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Related
Highest-protein grains per serving · Most protein-dense foods · Highest protein per 100 g
Quick answers
12.4 g. The 1 slice serving used on this page weighs 28 g and so carries 3.5 g.
4.9 g. That figure divides its 12.4 g of protein per 100 g by its 252 kcal per 100 g, so it does not depend on serving size.
No. On its own, the protein in whole wheat bread is short of at least one essential amino acid; other protein sources across the day fill the gap.
About 7%. One 1 slice serving has 3.5 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #172688 (Bread, whole-wheat, commercially prepared), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.