Protein in White Bread: How Much per 100g and per Portion
According to UK data, an average white bread contains 8.7g of protein per 100g. Protein accounts for about 15% of its total calories, with the majority of energy coming from carbohydrates. This 100g amount provides 17% of the daily Reference Intake for protein.
CoFID 11-1145 · Bread, white, average
What the numbers say
- Protein per calorie. White bread provides 3.7g of protein for every 100 kcal. Protein makes up 15% of the total energy content.
- Low in fat and sugars. Per 100g, white bread is rated ‘low’ for fat (2.1g) and ‘low’ for sugars (3.0g) based on the UK’s front-of-pack traffic light labelling system.
- Medium salt content. The salt content is 1.0g per 100g, which is classified as ‘medium’. An 80g amount contains 0.8g of salt.
- Fibre amount. A 100g amount of white bread contains 2.9g of dietary fibre.
White Bread macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 236 kcal 1,004 kJ |
12% | – |
| Protein | 8.7g | 17% | – |
| Fat | 2.1g | 3% | low |
| of which saturates | n/a | n/a | – |
| Carbohydrate | 48.7g | 19% | – |
| of which sugars | 3g | 3% | low |
| Fibre | 2.9g | – | – |
| Salt | 1g | 17% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in white bread by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 40g | 3.5g | 94 | 19.5g | 0.8g |
| 80g | 7g | 189 | 39g | 1.7g |
| 100g | 8.7g | 236 | 48.7g | 2.1g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of white bread for 20g or 30g of protein
- To get 20g of protein from white bread alone, you would need to eat about 230g, which also contains 543 kcal and 2.3g of salt.
- For a higher target of 30g of protein, the amount needed increases to 345g, providing 814 kcal and 3.45g of salt.
- Given its medium salt content, it is useful to monitor total intake from bread when consuming larger quantities to meet protein goals.
How it compares with other grain foods
White bread’s protein content of 8.7g per 100g places it in the top half of grain foods on this site, ranking 6th out of 17. However, when compared to all 137 foods, its ranking is lower at 96th. Within its category, it has more protein than crumpets (6.9g) and couscous (7.2g). Other bread products like wholemeal bread (9.4g) and plain bagels (10.0g) contain slightly more protein per 100g. Its protein-per-calorie score is also ranked 6th in the grain group, similar to that of a plain bagel.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| White Bread | 8.7g | 236 | 3.7g |
| Plain Bagel | 10g | 273 | 3.7g |
| Couscous | 7.2g | 178 | 4g |
| Wholemeal Bread | 9.4g | 217 | 4.3g |
| Crumpets | 6.9g | 207 | 3.3g |
Quick answers
How much protein is in two average amounts of white bread?
An 80g amount of white bread, which could be considered two portions, provides 7.0g of protein and 189 kcal.
Is white bread a high-protein food?
While it contains a useful amount of protein (8.7g per 100g), it is primarily a source of carbohydrates. Its protein content ranks 96th out of 137 foods analysed on this site.
How does white bread compare to wholemeal for protein?
Average white bread has 8.7g of protein per 100g, while the data for wholemeal bread shows it contains slightly more, at 9.4g per 100g.
When to speak to a GP or dietitian
- This food contains cereals containing gluten, one of the 14 allergens that UK food law requires to be declared. If you have coeliac disease or a wheat allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.