How much protein is in 4 oz of whole-wheat bread?

A 4 oz (113g) serving of whole-wheat bread provides 14.7g of protein and 280 calories, along with 46.8g of carbohydrates and 3.9g of fat.

How much whole-wheat bread do I need to get 30g of protein?

To get 30 grams of protein from whole-wheat bread, you need 8.1 oz (231 grams), which contains approximately 571 calories.

100 grams of whole-wheat bread contains 13g of protein (247 kcal). One full pound (16 oz / 454g) contains 59g of protein (1120 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 14.7g Protein (280 kcal)

To hit 30g of protein from whole-wheat bread, measure 8.1 oz (231 g) for ~571 calories.

Per 4 oz (113g US)

14.7g P

280 kcal · 46.8g C · 3.9g F

Per 100 Grams

13g P

247 kcal · 41.3g C · 3.4g F

Per 1 Pound (16 oz)

59g P

1120 kcal total

30g Protein Portion

8.1 oz

231g · 571 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	5.4 oz	154 g	380 kcal	63.6g C · 5.2g F
30g Protein	8.1 oz	231 g	571 kcal	95.4g C · 7.9g F
40g Protein	10.9 oz	308 g	761 kcal	127.2g C · 10.5g F
50g Protein	13.6 oz	385 g	951 kcal	159g C · 13.1g F