Dietitians Recommend the Top High-Protein Bread for Your Diet

Even more than two decades after the Atkins craze, protein-rich foods continue to be a dietary focus. From coffee drinks to baked goods, high-protein options are increasingly popular. Given proteins crucial role in supporting body function, many people are curious whether switching to high-protein bread for sandwiches or toast is worthwhile.

Expert Opinions

Amy Brownstein, M.S., R.D.N., a registered dietitian at Season Health, and Tara Schmidt, R.D.N., L.D., lead dietitian for the Mayo Clinic Diet, share insights on the benefits of high-protein breads, when to choose them, and which varieties stand out in stores.

What Makes Bread High in Protein?

High-protein bread is typically enriched with ingredients such as wheat gluten, soy flour, seeds, or pea protein. This increases protein content to about 512 grams per slice, compared with 24 grams in standard white or wheat bread. Nutrition labels should be read carefully, as some breads require two slices to meet their protein claims.

Who Can Benefit?

Those who struggle to consume enough protein may find enriched breads helpful. The recommended dietary allowance (RDA) is 0.8 grams per kilogram of body weight, roughly 54 grams per day for someone weighing 150 pounds. Protein needs vary by age, sex, activity level, and goals. Older adults or those in menopause may benefit from 11.2 grams per kilogram to preserve muscle mass, while athletes may require 1.62 grams per kilogram.

High-protein bread is convenient for meeting protein goals, but its not essential. Whole grain bread already provides some protein and valuable fiber, supporting fullness and digestive health. Dietitians suggest considering other protein sources to complement your meals.

Recommended High-Protein Breads

Legume-Based Bread

Flourless options like Food for Life Ezekiel 4:9 Sprouted Whole Grain Bread combine wheat, barley, soybeans, lentils, millet, and spelt to form a complete protein. Low in calories and carbs, it delivers essential amino acids for tissue repair and overall health.

• Calories: 80
• Protein: 5 g
• Fiber: 3 g
• Carbs: 15 g
• Sodium: 75 mg
• Fat: 0.5 g

Multigrain and Seed Bread

Dave's Killer Bread 21 Whole Grains and Seeds is packed with protein from grains like quinoa, oats, and barley, along with a crunchy seed crust. It also includes plant-based omega-3s for heart health.

• Calories: 110
• Protein: 6 g
• Fiber: 4 g
• Carbs: 22 g
• Sodium: 170 mg
• Fat: 1.5 g

Sprouted Bread

Alvarado Street Bakery Sprouted Whole Wheat Bread offers a slightly sweet flavor from raisins and dates while providing more protein than standard cinnamon raisin bread. Sprouted grains enhance nutrient availability and digestion.

• Calories: 100
• Protein: 5 g
• Fiber: 2 g
• Carbs: 18 g
• Sodium: 160 mg
• Fat: 1 g

Protein-Fortified Bread

Breads like P28 High Protein Bread include whey protein for a protein boost, offering 14 grams per sliceideal for highly active individuals or a quick, filling snack. It is more processed than sprouted or multigrain options.

• Calories: 130
• Protein: 14 g
• Fiber: 2 g
• Carbs: 12 g
• Sodium: 220 mg
• Fat: 3.5 g

Wheat and Fiber-Enhanced Bread

Breads fortified with wheat protein and resistant starch, such as Hero Classic White Bread, improve satiety and energy levels while maintaining the taste of traditional white bread. Added olive oil supplies healthy fats.

• Calories: 45
• Protein: 5 g
• Fiber: 11 g
• Carbs: 11 g
• Sodium: 180 mg
• Fat: 0 g

High-Protein Toppings

Regardless of bread choice, adding ingredients like cottage cheese, peanut butter with flax or chia, Greek yogurt spreads, beans, smoked salmon, tuna, or roasted poultry can increase protein content in your meals.

Conclusion

High-protein breads are available and can be a useful tool for those struggling to meet protein needs or who are highly active. For most people, standard diets provide sufficient protein. If you enjoy high-protein bread and it fits your lifestyle, it can be a smart choice alongside other protein-rich foods.

Author: Caleb Jennings