Protein is the hot-topic macro, and many people are trying to add it into their day. Protein is essential for many things in our bodies. It is critical to maintain the elasticity and shape of cells and tissues in the body, such as in muscles, bones, hair, skin and more. It's used as a building block in maintaining the body's tissues and is part of your immune system.

The current Recommended Dietary Allowance (RDA) and the World Health Organization (WHO)'s recommendation for protein is 0.8 grams per kilogram body weight, or 0.36 grams per pound, which represents the needs of 97.5 percent of the population. According to Johns Hopkins Bloomberg School of Public Health, most people average about one gram per kilogram body weight, which is slightly above the RDA. People who need more protein are women in menopause, older adults, and people who regularly work out more intensively.

Data shows most people get the most protein at dinner (41 percent) and at lunch (31 percent). Registered dietitians recommend spreading protein throughout the day to help build more balanced plates. Bread is a food that is commonly eaten at breakfast, lunch or even as a snack, so choosing a higher protein option may help add a few more grams of protein to a meal or snack and help better balance your meal.

Higher‑Protein Bread vs. Regular Bread

Most people pick up a slice of white or whole-grain bread (like whole wheat). Fortified and enriched white bread helps add important B-nutrients, iron and folate into the diet. This has helped eliminate B-vitamin deficiencies and reduce folate deficiencies, especially in pregnant women. However, it typically only has about two to three grams of protein per slice.

In 100-percent whole-grain bread, the entire grain remains intact, including the germ where protein is found. As such, whole-grain breads will have a bit more protein, typically three to five grams (sometimes more). They also taste more like whole grains with a nutty flavor and a denser texture.

Higher-protein bread can be made in several ways. Foods like seeds can be added to increase the protein, a protein ingredient can be added to increase the protein content, such as whey or soy protein isolate, or some breads naturally have higher protein content compared to traditional bread, like sourdough. The protein content per slice also varies from four to 11 grams. Flavors and textures depend on how the protein is added and vary among brands.

What to Look for in a High‑Protein Bread

The first thing to keep in mind is how much protein you need for the day. On average, most people eat one gram of protein per kilogram of body weight, which meets daily needs. If you need a bit more, because you're going through menopause, are above 50 years of age, or are extremely active, your needs can go up between 1.1 and 1.6 grams of protein per kilogram body weight.

Next, divide your protein throughout your meals and snacks. Think about what other foods you're eating and how much protein you really need in your bread. Are you looking to boost protein by five to 10 grams for the meal or by 10 to 20 grams? As a rule of thumb, aim for about 25 to 35 grams of protein per meal.

To make your selection, check the higher-protein breads for their source of protein. If you're looking for naturally occurring protein, then a bread that adds foods like seeds and multiple grains may be an option for you, or do you want a protein ingredient to give your bread a bigger protein boost?

In terms of taste, it can differ depending on the type of higher-protein bread you choose. If you love sourdough, it is naturally a bit on the higher end for protein, with four to six grams per slice. Whole- and multi-grain breads have a more nutty flavor, which may or may not be to your liking. So test a few brands to see what works for you.

Below you'll find seven higher-protein breads that get their protein from various sources.