Bread is a high-carb food and so many people wonder whether you can incorporate it on a high protein diet.
Can you eat bread on a high protein diet? Yes, you can include bread on a high protein diet so long as you track the total carbs you’re eating throughout the day. On a high protein diet, you want to keep your total carb intake to 30-40% of your total calories. Also, some bread is higher in protein, so pick one that has at least 6g of protein and 3g of fiber.
In this article, I’ll share my best advice on incorporating bread into your high protein diet, including:
- What is considered a high protein diet?
- Is bread a high-protein food?
- Tips and tricks on how to include bread on a high protein diet.
- Which brands are the highest in protein?
What Is Considered A High Protein Diet?
A standard protein intake is said to be 0.8 g of protein per kilogram of body weight. This recommendation is according to the National Institute of Health.
However, this recommendation is based on a person with a good weight, body composition, and light exercise activity. Over 60% of the population is overweight, which means that this recommendation is not suitable for them.
According to the International Society of Sports Nutrition, a high protein diet is considered to be 1.6-2.0 g of protein per kilogram of bodyweight. This recommendation is not only for active people. If you are trying to lose some weight, having a high-protein diet helps you increase your metabolism slightly, provides fullness, and maintains your muscle mass.
- We analyzed 100+ different types of bread. Find out which bread is best for a high protein diet.
Is Bread A High Protein Food?
Bread is not typically considered a high-protein food.
You can find some loaves of bread that have a good amount of protein, which would be 6-8 g of protein per slice of bread.
Still, even if bread is not a high-protein food, you should still include carbs into your diet in order to provide energy during the day. Without an adequate carb intake, you run the risk of your muscles (protein) being used as an energy source.
So, what is considered to be a high-protein food?
I would consider a bread high in protein when it has more than 6 g of protein, which is more or less the same amount as a medium-sized egg. Besides the protein intake, make sure it has a good amount of fiber, at least more than 3 g. Something with more than 3g of fiber means that it is an excellent source. Fiber helps keep your gut health in good condition, helps with your bowel movements, and provides fullness.
- Bread is considered a 4:1 carb-to-protein ratio food (click to learn more about what this means and other foods that fall into this category).
5 Ways You Can Eat Bread on A High Protein Diet
If you are on a high protein diet and want to add bread to your meal plans, follow these 5 rules:
1. Track Your Daily Macros to Fit Bread
Bread is an excellent source of carbs, and they are the body’s preferred energy source. When you are following a high protein diet, you still need to have some carbs. Although it might vary from person to person, the carb intake could generally range from 30-40% of your total daily calories. This is still a substantial carb intake.
When you are adding bread, make sure to record the portion size and count it in your total daily carb intake.
As a general rule (although it might vary between brands), one slice of bread generally has 15 g of carbs. That is an easy way to remember and keep track of your carbs.
- Related Article: Can I Eat Bread While Cutting? (Yes, Here’s How)
2. Add a Protein Source with Bread
As we have discussed, bread is a high-carb food. To balance your macros out, add a protein source along with bread.
The advantage of bread is that it is a very versatile food.
For example, try adding a couple of scrambled eggs with some cottage cheese. This could easily add 20g of protein to your meal.
Just make sure to have a similar or more protein content than carb. If you are having one slice of bread that has 15 g of carbs. Add at least 15 g of protein or more. That way, you still maintain a high protein ratio.
3. Pick Low Carb Bread Options
If you don’t want to increase your carb intake with bread, you can always choose low-carb options.
Some loaves of bread are made with almond or coconut flour which means they have a low calorie and low carb intake. These types of bread are usually for people on keto diets (an extremely low carb diet) and are sometimes the best choice when trying to decrease your carb intake.
If you decide to opt for a keto option, make sure to count the grams of fats towards your total fat intake. Although they are low in carbs, it doesn’t mean that they don’t have calories from fat or any other macronutrients.
4. Be Aware Of The Toppings
The most frequent toppings placed in a slice of bread are either fat or sugar. For example, avocado toast, although avocado is a healthy protein, it lacks protein.
On the other hand, if you decide to add some strawberry jam on top, you are adding more carbs.
When adding something to go on top of a slice of toast, just make sure it has a good amount of protein.
Pro-tip. You can put cottage cheese in a blender to make high-protein cream cheese. This way, it adds protein instead of fat.
5. Ensure You’re In A Bulking Phase
Finally, when you are adding bread to your diet, make sure you are in a bulking phase.
During a bulking phase, your overall calories are very high. Since you need a calorie surplus to gain weight, this is the ideal phase to add bread.
If you are in a cutting phase and want to add some bread, pick the ones that are lower in calories and carbs to maintain the protein to carb ratio. Although it depends on the macronutrient percentage. I try to have a similar carb to protein content. For example, if you decide to add one slice of bread that typically contains 15 g of carbs, try adding 10-15 g of protein. This can be achieved by adding 1-2 slices of low-fat cheese.
- Bread is on our list of high calorie, low saturated fat foods (click to read more food choices that fit this category)
What Kind of Bread Is High In Protein?
Certain brands have high protein bread. Here is a list of my top 5 loaves of bread that I usually recommend to my clients.
1. Pepperidge Farm Whole Grain 15 Grains Thin Sliced
Pepperidge Farms has some great options. If you are looking for a high-protein slice of bread, this is the way to go. One slice of bread has 7 g of protein, which is the same as one large egg.
Additionally, it has over 4 g of fiber per slice. I usually recommend having at least 3 g. This makes it a perfect bread to add.
It does contain wheat as one of its ingredients, which means that it is not gluten-free.
2. Silver Hills Sprouted Power The Big 16
Silver Hills is another great option when searching for high-protein bread. One slice of bread has 6 g of protein which is the same as one medium egg.
Like the previous bread, it has 4 g of fiber which is a good amount for bread. It also contains wheat in its ingredients which don’t make it gluten-free.
3. Arnold 100% Whole Wheat Bread
Arnold Whole Wheat bread is another top choice when looking to add a high-protein bread. One slice of bread has 5 g of protein, which is the same as one small egg.
It has less fiber than the rest. It has 3 g of fiber per slice, but it is still within the recommended amount. It also contains wheat flour, which means that it is not gluten-friendly.
4. Ezekiel 4:9 Low Sodium Sprouted Whole Grain Bread
Ezequiel bread is another top choice of high-protein bread. One slice of bread has 5 g of protein, which is the same as one small egg.
It has 3 g of fiber which is a good fiber intake. One of the things that I love about this bread is that it doesn’t contain any sodium. This makes it a perfect choice for those that need to watch their sodium intake.
- Looking for more low sodium alternatives? Check out my article on 11 Low Sodium Store-Bought Sauces, Dips, & Salad Dressing.
5. Dave’s Killer Bread Powerseed
Finally, the other brand of bread I typically recommend is Dave’s Killer Bread Powerseed. One slice of bread has 5 g of protein which is the same as one small egg.
It has a good amount of fiber. It has 4 g of fiber which is higher than what I usually recommend as the minimum (3 g). It contains wheat flour which means that it is not gluten-friendly.
What Else Should You Eat On A High Protein Diet?
Check out my other articles discussing foods that you can add to a high protein diet:
- Can You Eat Pasta On A High Protein Diet?
- Can You Eat Ice Cream On A High Protein Diet?
- Can You Eat Rice On A High Protein Diet?
- Can You Eat Fruit On A High Protein Diet?
- Can You Eat Cheese on A High Protein Diet?
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About The Author
Brenda Peralta is a Registered Dietitian and certified sports nutritionist. In addition to being an author for FeastGood.com, she fact checks the hundreds of articles published across the website to ensure accuracy and consistency of information.