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100g Bread Protein — 12.5 g | Nutrition Calculator
100g of Bread, whole wheat contains 12.5 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
100g Bread Protein Calculator
100g of Bread, whole wheat contains 12.5 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.
Result
100g Bread Protein
12.5 g protein
Computed from 100 g of food and USDA FoodData Central reference.
Reverse Calculation
Protein target to food amount
100 g (3.53 oz, 1.63 cups)
Reverse math uses 12.5 g protein per 100 g from USDA FoodData Central reference.
Bread Macros by Serving Size
Bread Macros by Common Serving
Bread Protein Range Around 100g
Bread Macros by Volume Measure
Bread Prep-State Logging Check
Bread Nutrient Efficiency Per Calorie
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
Smart Protein Substitutes for Bread
Bread Condition-Aware Nutrition Notes
Real-World Bread Serving Sizes
- Small weighed portion (~50g): 6.3 g protein. Use when testing a small serving or recipe ingredient amount.
- Standard nutrition reference (~100g): 12.5 g protein. Matches the USDA per-100g source basis used on this page.
- Large weighed portion (~150g): 18.8 g protein. Useful for meal-prep portions and larger servings.
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.
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.