Protein in 1 slice of bread = 4.4 g | Nutrition

1 slice of bread of Bread, whole wheat contains 4.4 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Protein in 1 slice of bread Calculator

1 slice of bread of Bread, whole wheat contains 4.4 g of protein. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central.

Result

1 slice of bread Bread Protein

4.4 g protein

Computed from 35 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

35.2 g (1.24 oz, 0.57 cups)

Reverse math uses 12.5 g protein per 100 g from USDA FoodData Central reference.

Bread Macros by slices of bread

Portion	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
1 slice of bread	35 g	88.2	4.4 g	14.9 g	1.5 g
2 slices of bread	70 g	176.4	8.8 g	29.9 g	3 g
3 slices of bread	105 g	264.6	13.1 g	44.8 g	4.5 g
4 slices of bread	140 g	352.8	17.5 g	59.8 g	6 g
6 slices of bread	210 g	529.2	26.3 g	89.7 g	9 g
50 g	50 g	126	6.3 g	21.4 g	2.2 g
75 g	75 g	189	9.4 g	32 g	3.2 g
100 g	100 g	252	12.5 g	42.7 g	4.3 g

Bread Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
1 slice of bread	35 g	88	4.4 g	14.9 g	1.5 g
2 slices of bread	70 g	176	8.8 g	29.9 g	3 g
3 slices of bread	105 g	265	13.1 g	44.8 g	4.5 g

Bread Protein Range Around slice of bread = 35 g

Portion	Gram Equivalent	Protein	Calories
1 slice of bread	35 g	4.4 g	88
2 slices of bread	70 g	8.8 g	176
3 slices of bread	105 g	13.1 g	265
4 slices of bread	140 g	17.5 g	353
6 slices of bread	210 g	26.3 g	529

Bread Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	1.3 g	3.3	0.2 g	0.6 g	0.1 g
1 US tablespoon	3.8 g	9.6	0.5 g	1.6 g	0.2 g
1 US fluid ounce	7.7 g	19.4	1 g	3.3 g	0.3 g
1/4 US cup	15.4 g	38.8	1.9 g	6.6 g	0.7 g
1/3 US cup	20.5 g	51.7	2.6 g	8.8 g	0.9 g
1/2 US cup	30.8 g	77.6	3.9 g	13.2 g	1.3 g
1 US cup	61.5 g	155	7.7 g	26.3 g	2.6 g
1 US pint	123 g	310	15.4 g	52.5 g	5.3 g
1 US quart	246.1 g	620.2	30.8 g	105.1 g	10.6 g
1 US gallon	984.2 g	2480.2	123 g	420.3 g	42.3 g
100 mL	26 g	65.5	3.3 g	11.1 g	1.1 g
1 liter	260 g	655.2	32.5 g	111 g	11.2 g

Bread Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	35 g	4.4 g	12.5 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Bread Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	12.5 g	4.96 g/100 kcal	25%
Carbs	42.7 g	16.94 g/100 kcal	15.5%
Fat	4.3 g	1.71 g/100 kcal	5.5%

Bread Dietary Profile

Bread is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Bread Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Bread Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	4 g	50 g	9%	Starter contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Bread

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Bread	35 g	Grain	+0 g	+5 kcal	+131 mg
Bread	32 g	Grain	+0 g	+5 kcal	+132 mg
Pasta	31 g	Grain	+0 g	+21 kcal	+0 mg
Beans and White Rice	67 g	Grain	+0 g	+22 kcal	+155 mg
Beans and Brown Rice	68 g	Grain	+0 g	+23 kcal	+146 mg
Flour	33 g	Grain	+0 g	+24 kcal	+0 mg

Bread Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
watch	diabetes aware	Track total carbohydrate and sugar if using diabetes-aware meal planning.	42.7 g carbs per 100 g
avoidIf	allergy	Avoid if allergic or sensitive to: wheat.	dataset allergen flag

Real-World Bread Serving Sizes

1 slice of bread (~35g): 4.4 g protein. Uses 35 g per slice of bread; one slice of bread equals 35 g. One whole-wheat bread slice is treated as 35g for serving math.
2 slices of bread (~70g): 8.8 g protein. Uses 35 g per slice of bread; 2 slices of bread equals 70 g. One whole-wheat bread slice is treated as 35g for serving math.
3 slices of bread (~105g): 13.1 g protein. Uses 35 g per slice of bread; 3 slices of bread equals 105 g. One whole-wheat bread slice is treated as 35g for serving math.

Common Bread Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Bread, whole wheat.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Bread Protein — Frequently Asked Questions

How much protein is in 100g of Bread? 100g of Bread contains 12.5 g of protein (USDA FoodData Central).

How much protein in one Bread? A typical bread weighs about 35g and contains 4.4 g of protein. This is calculated as 35g ÷ 100 × 12.5 = 4.4 g.

How much protein is in 1 cup of Bread? One US cup of bread weighs approximately 62g (density: 260 kg/m³). That serving contains 7.8 g of protein — computed as 62g ÷ 100 × 12.5.

How many grams of Bread do I need to eat to get 30 g of protein? To reach 30 g of protein from Bread, you need approximately 240g — calculated as (30 ÷ 12.5) × 100 = 240g.

Is Bread high in protein? Bread has a moderate protein content at 12.5 g per 100g — neither especially high nor low.

What percentage of daily protein does 100g of Bread provide? 100g of Bread provides 12.5 g of protein, which is 25% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Bread alone, you would need ~400g.

How efficient is Bread as a source of protein per calorie? Bread provides 4.96 g of protein per 100 kcal, making it good as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Bread protein calculator use? The calculator uses protein = weight in grams / 100 x 12.5 g. For example, 100g of Bread gives 12.5 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Bread a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Bread is a decent option — with 12.5 g of protein per 100g. For best results, combine Bread with other foods to hit your daily macro targets.

How reliable is the source data for Bread? Bread uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

How to Calculate Bread Protein

Weigh raw. Place your bread on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Bread Protein to Similar Foods

More Bread Nutrition Pages

Why Volume ≠ Weight: Bread Density Explained

Bread is very light (260 kg/m³ — about 0.26× the density of water), so a 1-cup measure holds only ~62 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Bread.

Bread Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Protein in 1 slice of bread = 4.4 g | Nutrition

1 slice of bread of Bread, whole wheat contains 4.4 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

protein

4.4g

•1.23 oz

Food fit: 57/100

Best benefits

Easy portioning: Has real-world serving anchors that make logging less confusing.

Smart substitutes

Equivalent portions from local nutrition data.

Mushroom, white, raw

401 g | 22.27 pieces | 4.84 cups

+8.1g protein | +0 kcal | +0mg sodium

adds 8.1g protein

Mushroom, Crimini

292 g | 1.23 cups

+4.6g protein | +0 kcal | +13mg sodium

adds 4.6g protein

Egg white, raw

170 g | 5.14 pieces | 0.7 cups

+14.1g protein | +0 kcal | +0mg sodium

adds 14.1g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

4.4g

Sodium

0mg

Fiber

Potassium

0mg

Calcium

0mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

Avoid if: Avoid if wheat allergy applies unless clinically cleared.

May fit: May fit low-sodium meal planning for this serving.

Method, report, serving, and clinician note+

Goal fit: 15% of 30g protein reference target.

Serving reality: 1.23 oz, 0.57 cups, 1 pieces.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA FoodData Central reference, deterministic per-100g scaling.|Avoid if wheat allergy applies unless clinically cleared.

Nutrition intelligence

Daily safety snapshot

0mg sodium

0% sodium limit | 0% sat fat | 0% fiber target

Raw/cooked correction

98g12.5g

cooked from raw | raw from cooked

Portion meaning

1.23oz

0.57 cups | 1 pieces

1.23 oz0.57 cups9.1 tbsp1 pieces

Quality and next best move

57/100

Alt for 30g: 186g Fish, Cod, At...

Swap: Corn, Sweet, Yello...

Looks good for General healthy adult: no obvious logging issue detected.

Target progress

4.4/30

Why this score?+

Protein Density

42/100

Fiber Density

0/100

Sodium Load

100/100

Sat Fat Load

100/100

Micronutrient Density

0/100

Calorie Density

74/100

Allergen Risk

82/100

Complete nutritional profile

Show electrolytes

Full micronutrients

calories

88kcal

protein

4.4g

carbs

15g

fat

1.5g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 155 kcal/cup

Protein in 1 slice of bread Calculator

Result

1 slice of bread Bread Protein

4.4 g protein

Computed from 35 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

35.2 g (1.24 oz, 0.57 cups)

Reverse math uses 12.5 g protein per 100 g from USDA FoodData Central reference.

Bread Macros by slices of bread

Portion	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
1 slice of bread	35 g	88.2	4.4 g	14.9 g	1.5 g
2 slices of bread	70 g	176.4	8.8 g	29.9 g	3 g
3 slices of bread	105 g	264.6	13.1 g	44.8 g	4.5 g
4 slices of bread	140 g	352.8	17.5 g	59.8 g	6 g
6 slices of bread	210 g	529.2	26.3 g	89.7 g	9 g
50 g	50 g	126	6.3 g	21.4 g	2.2 g
75 g	75 g	189	9.4 g	32 g	3.2 g
100 g	100 g	252	12.5 g	42.7 g	4.3 g

Bread Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
1 slice of bread	35 g	88	4.4 g	14.9 g	1.5 g
2 slices of bread	70 g	176	8.8 g	29.9 g	3 g
3 slices of bread	105 g	265	13.1 g	44.8 g	4.5 g

Bread Protein Range Around slice of bread = 35 g

Portion	Gram Equivalent	Protein	Calories
1 slice of bread	35 g	4.4 g	88
2 slices of bread	70 g	8.8 g	176
3 slices of bread	105 g	13.1 g	265
4 slices of bread	140 g	17.5 g	353
6 slices of bread	210 g	26.3 g	529

Bread Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	1.3 g	3.3	0.2 g	0.6 g	0.1 g
1 US tablespoon	3.8 g	9.6	0.5 g	1.6 g	0.2 g
1 US fluid ounce	7.7 g	19.4	1 g	3.3 g	0.3 g
1/4 US cup	15.4 g	38.8	1.9 g	6.6 g	0.7 g
1/3 US cup	20.5 g	51.7	2.6 g	8.8 g	0.9 g
1/2 US cup	30.8 g	77.6	3.9 g	13.2 g	1.3 g
1 US cup	61.5 g	155	7.7 g	26.3 g	2.6 g
1 US pint	123 g	310	15.4 g	52.5 g	5.3 g
1 US quart	246.1 g	620.2	30.8 g	105.1 g	10.6 g
1 US gallon	984.2 g	2480.2	123 g	420.3 g	42.3 g
100 mL	26 g	65.5	3.3 g	11.1 g	1.1 g
1 liter	260 g	655.2	32.5 g	111 g	11.2 g

Bread Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	35 g	4.4 g	12.5 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Bread Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	12.5 g	4.96 g/100 kcal	25%
Carbs	42.7 g	16.94 g/100 kcal	15.5%
Fat	4.3 g	1.71 g/100 kcal	5.5%

Bread Dietary Profile

Bread is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Bread Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Bread Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	4 g	50 g	9%	Starter contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Bread

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Bread	35 g	Grain	+0 g	+5 kcal	+131 mg
Bread	32 g	Grain	+0 g	+5 kcal	+132 mg
Pasta	31 g	Grain	+0 g	+21 kcal	+0 mg
Beans and White Rice	67 g	Grain	+0 g	+22 kcal	+155 mg
Beans and Brown Rice	68 g	Grain	+0 g	+23 kcal	+146 mg
Flour	33 g	Grain	+0 g	+24 kcal	+0 mg

Bread Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
watch	diabetes aware	Track total carbohydrate and sugar if using diabetes-aware meal planning.	42.7 g carbs per 100 g
avoidIf	allergy	Avoid if allergic or sensitive to: wheat.	dataset allergen flag

Real-World Bread Serving Sizes

1 slice of bread (~35g): 4.4 g protein. Uses 35 g per slice of bread; one slice of bread equals 35 g. One whole-wheat bread slice is treated as 35g for serving math.
2 slices of bread (~70g): 8.8 g protein. Uses 35 g per slice of bread; 2 slices of bread equals 70 g. One whole-wheat bread slice is treated as 35g for serving math.
3 slices of bread (~105g): 13.1 g protein. Uses 35 g per slice of bread; 3 slices of bread equals 105 g. One whole-wheat bread slice is treated as 35g for serving math.

Common Bread Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Bread, whole wheat.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Bread Protein — Frequently Asked Questions

How much protein is in 100g of Bread? 100g of Bread contains 12.5 g of protein (USDA FoodData Central).

How much protein in one Bread? A typical bread weighs about 35g and contains 4.4 g of protein. This is calculated as 35g ÷ 100 × 12.5 = 4.4 g.

How much protein is in 1 cup of Bread? One US cup of bread weighs approximately 62g (density: 260 kg/m³). That serving contains 7.8 g of protein — computed as 62g ÷ 100 × 12.5.

How many grams of Bread do I need to eat to get 30 g of protein? To reach 30 g of protein from Bread, you need approximately 240g — calculated as (30 ÷ 12.5) × 100 = 240g.

Is Bread high in protein? Bread has a moderate protein content at 12.5 g per 100g — neither especially high nor low.

How to Calculate Bread Protein

Weigh raw. Place your bread on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Bread Protein to Similar Foods

More Bread Nutrition Pages

Why Volume ≠ Weight: Bread Density Explained

Bread is very light (260 kg/m³ — about 0.26× the density of water), so a 1-cup measure holds only ~62 g.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Bread.

Bread Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.