Protein in Wholemeal Bread: How Much per 100g and per Portion
Wholemeal bread provides 9.4g of protein per 100g. An 80g amount, for example, contains 7.5g of protein alongside 174 kcal. While it is primarily a carbohydrate source, it contributes a moderate amount of protein to a meal, making it a useful staple for those tracking their intake.
CoFID 11-981 · Bread, wholemeal, average
What the numbers say
- Protein per calorie. Wholemeal bread contains 4.3g of protein for every 100 kcal. Protein accounts for 17% of its total energy, with the majority coming from carbohydrates.
- High in fibre. With 7.0g of fibre per 100g, wholemeal bread is a significant source of dietary fibre.
- Front-of-pack profile. According to UK front-of-pack labelling guidance, wholemeal bread is low in fat, saturated fat, and sugars. Its salt content is rated as medium.
- Contribution to reference intake. A 100g amount of wholemeal bread supplies about 19% of the UK’s reference intake for protein.
Wholemeal Bread macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 217 kcal 922 kJ |
11% | – |
| Protein | 9.4g | 19% | – |
| Fat | 2.5g | 4% | low |
| of which saturates | 0.5g | 2% | low |
| Carbohydrate | 42g | 16% | – |
| of which sugars | 2.8g | 3% | low |
| Fibre | 7g | – | – |
| 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 wholemeal bread by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 40g | 3.8g | 87 | 16.8g | 1g |
| 80g | 7.5g | 174 | 33.6g | 2g |
| 100g | 9.4g | 217 | 42g | 2.5g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of wholemeal bread for 20g or 30g of protein
- To get 20g of protein from wholemeal bread alone, you would need to eat about 213g, which also contains 462 kcal and 2.1g of salt.
- Reaching a higher 30g protein target would require 319g of bread, providing 693 kcal and over 3g of salt, which is a substantial amount.
- As it is primarily a carbohydrate source, wholemeal bread is best used to complement other, more protein-dense foods to meet training-focused protein targets efficiently.
How it compares with other grain foods
Within the grain foods category on this site, wholemeal bread ranks 5th out of 17 for protein per 100g. Its protein-per-calorie density is stronger, placing it 3rd in its group. Compared to similar foods, wholemeal bread (9.4g of protein per 100g) has more protein than white bread (8.7g) and couscous (7.2g). However, it contains less protein than a plain bagel (10.0g) and significantly less than quinoa (13.8g). While it offers a good protein contribution for a staple food, other grains and grain products can provide more.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Wholemeal Bread | 9.4g | 217 | 4.3g |
| Plain Bagel | 10g | 273 | 3.7g |
| White Bread | 8.7g | 236 | 3.7g |
| Couscous | 7.2g | 178 | 4g |
| Quinoa | 13.8g | 309 | 4.5g |
Quick answers
Is wholemeal bread a good source of protein?
Wholemeal bread contains 9.4g of protein per 100g. While this is a useful amount, it is primarily a source of carbohydrates, and you would need to eat a large quantity to meet a high protein target from bread alone.
How does the protein in wholemeal bread compare to white bread?
Wholemeal bread has slightly more protein than white bread. The data shows wholemeal has 9.4g of protein per 100g, whereas white bread has 8.7g per 100g.
How much fat is in wholemeal bread?
Wholemeal bread is a low-fat food, containing 2.5g of fat and 0.46g of saturated fat 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.