Oat bread is a type of bread made using oats as one of the main ingredients. Compared to regular white or wheat bread, oat bread is higher in protein due to the protein content found naturally in oats. But is oat bread considered a high protein food? Let’s take a closer look at the protein content of oats and oat bread.
Protein content of oats
Oats are relatively high in protein compared to other grains. Here is an overview of the protein content of different types of oats per 100 grams:
| Oat Type | Protein (g) |
| Rolled oats | 13 |
| Steel-cut oats | 13 |
| Oat bran | 17 |
As you can see, oat bran contains the highest amount of protein followed by rolled and steel-cut oats. The protein content of raw oats ranges from 11-17 grams per 100 grams.
The protein in oats comes from avenalin, the main storage protein found in oats. Oats contain more avenalin protein than other common grains like wheat and corn. The quality of oat protein is also very good – it contains high levels of amino acids like lysine, methionine, and tryptophan.
So oats can be considered a high protein cereal grain. But does this translate to oat bread being high in protein too?
Protein content of oat bread
When looking at oat bread nutrition, the protein content can vary greatly depending on the specific ingredients and recipe used.
Here is the typical protein range found in different types of oat bread:
| Oat Bread Type | Protein (g per slice) |
| Basic oat bread | 2-4 |
| Oat bran bread | 3-5 |
| Oatmeal bread | 3-6 |
* Protein per slice is based on one 1-ounce slice
As you can see, plain oat bread made from just oat flour is on the lower end for protein, containing about 2-4 grams per slice. This is about the same protein content as regular white bread.
Oat bran bread made with extra oat bran is higher in protein with around 3-5 grams per slice. It has more protein than white bread but less than 100% whole wheat bread.
Oatmeal bread made with rolled or steel cut oats is the highest in protein out of the oat bread varieties. It can provide 3-6 grams of protein per slice.
So while oat bread is a good source of protein for bread, most types would not be considered high protein. Bread made with at least 50% oat bran or oatmeal would be higher in protein.
Oat bread protein compared to other bread
To really determine if oat bread is high in protein, it needs to be compared to the protein content found in other types of bread:
| Bread Type | Protein per slice (g) |
| White bread | 2-3 |
| Wheat bread | 4-6 |
| Sourdough bread | 3-5 |
| Rye bread | 4-6 |
| Oat bran bread | 3-5 |
| Oatmeal bread | 3-6 |
White bread and plain oat bread are lowest in protein with 2-3 grams per slice. Wheat bread, rye bread, and oatmeal bread are higher in protein. Sourdough and oat bran bread fall in the middle.
So while oat bran and oatmeal breads are decent sources of protein, most other breads like 100% whole wheat actually contain more protein per slice. Wheat bread has 4-6 grams of protein because wheat gluten provides a more concentrated source of protein than oats.
High protein oat bread
To make oat bread higher in protein, there are a few options:
– Use more oat bran – Oat bran is the outer husk of the oat grain that is very high in protein and fiber. Oat bread made with at least 50% oat bran can have 5+ grams of protein per slice.
– Add oatmeal – Rolled oats or steel cut oats add extra protein from the entire oat grain. Replacing at least half the flour with oatmeal can boost the protein to 5-8 grams per slice.
– Mix in other protein-rich flours – Breads made with 50% oat flour and 50% high-protein flour like quinoa, amaranth, buckwheat or whole wheat will be higher in protein. Combining oat flour and wheat flour can result in 6-8 grams of protein per slice.
– Top with protein-rich ingredients – Topping oat bread with ingredients like nuts, seeds, nut butter, ricotta cheese or an egg can provide an extra 2-5 grams of protein per serving.
– Use protein powder – Adding a scoop of whey, plant-based or other protein powder to the dough can boost the protein content substantially. This works best in bread machine recipes.
Health benefits of oat bread protein
Here are some of the key benefits that the protein in oat bread provides:
– Improved satiety – The protein and fiber in oat bread makes it more filling than refined breads. The protein takes longer to digest keeping you feeling fuller for longer.
– Muscle building and repair – The essential amino acids in oat protein provide the building blocks for maintaining and building muscle mass.
– Bone health – Oat protein boosts calcium absorption and contains bone-supporting nutrients like magnesium and zinc.
– Heart health – Eating oat protein is linked to lower blood pressure and LDL or “bad” cholesterol levels.
– Blood sugar control – The protein and fiber in oat bread results in a slower rise in blood sugar compared to refined grains.
– Supports probiotics – The beta-glucan fiber in oats provides fuel for healthy gut bacteria. The avenalin protein also boosts beneficial bifidobacteria.
So while it may not be extremely high in protein, the protein found in oat bread does come with some great health benefits!
How much protein per day from oat bread?
Most guidelines recommend getting 10-35% of your total daily calories from protein. This equates to about 46 grams of protein per day for women and 56 grams for men on a 2000 calorie diet.
Here is how much protein oat bread can provide toward your daily needs:
– 1 slice of oat bran bread: 3-5 grams protein
– 1 slice of oatmeal bread: 3-6 grams protein
– 2 slices of oat bread: 6-12 grams protein
Eating 2 slices of oat bran or oatmeal bread per day can supply around 10-20% of your daily protein needs. To get more protein from oat bread, you can opt for higher protein recipes or top your bread with peanut butter, ricotta cheese, or hummus.
While oat bread can contribute valuable protein to your diet, relying solely on oat bread is not enough. Make sure to also get protein from foods like eggs, yogurt, beans, nuts, seeds, and lean meats or poultry.
Is oat bread good for weight loss?
Oat bread can be included as part of a healthy weight loss diet. Here’s why it’s a good option if you’re trying to shed pounds:
– Lower in calories than white bread – Oat bread typically has about 100-150 calories per slice compared to around 75-100 for white bread. The extra fiber fills you up on fewer calories.
– Provides satiating protein and fiber – The combination of protein and fiber keeps you feeling satisfied for longer compared to refined bread.
– Helps control blood sugar – The natural sugars in oats are released more slowly, preventing energy crashes or cravings.
– High in beta-glucan – This soluble fiber forms a gel to slow digestion and has been shown to increase feelings of fullness.
– Contains resistant starch – Some of the starch in oats resists digestion and acts more like fiber. This also helps control appetite.
– Nutrient-dense – Oat bread is packed with important nutrients like B vitamins, zinc, magnesium and iron that support a healthy metabolism.
The key is eating oat bread in moderation as part of an overall healthy diet based on vegetables, fruits, lean proteins and whole grains. Avoid loading up your oat bread with high-calorie toppings or overdoing portion sizes. Enjoy it toasted or untoasted as a nutritious alternative to refined white bread.
Best recipes for high protein oat bread
If you’re looking to boost the protein in homemade oat bread, try one of these tasty recipes:
Protein Oat Bran Bread
– 3 cups oat bran
– 1 cup oat flour
– 1 cup whole wheat flour
– 1 tbsp flaxseed meal
– 1 tbsp wheat gluten
– 1 1/2 tsp salt
– 1 1/4 tsp yeast
– 1 3/4 cups water
This recipe uses extra oat bran to boost protein to 8g per slice. The addition of vital wheat gluten also helps increase the protein content.
Blueberry Oatmeal Bread
– 1 cup rolled oats
– 1 cup whole wheat flour
– 1/2 cup oat flour
– 1/3 cup dry milk powder
– 1/4 cup flax meal
– 1 1/2 tsp baking powder
– 1/2 tsp salt
– 3/4 cup blueberries
– 1 egg
– 1 tbsp honey
– 1 cup water
With oatmeal and dry milk powder, this bread provides 5g of protein per slice. The blueberries add antioxidants and flavor.
Quinoa Oat Bread
– 1 cup cooked quinoa
– 1/2 cup oat flour
– 1/2 cup whole wheat flour
– 1/4 cup oat bran
– 2 tsp baking powder
– 1/2 tsp salt
– 1 egg
– 1 cup milk
– 1/4 cup honey
The combination of quinoa and oat flours creates a hearty, protein-packed bread with over 5g per slice. Quinoa provides essential amino acids.
Protein Packed Oat Bread
– 1/2 cup whole wheat flour
– 1/2 cup oat flour
– 1/2 cup oat bran
– 1/4 cup hemp seeds
– 1/4 cup chia seeds
– 1/4 cup pea protein powder
– 1 1/2 tbsp flaxseed meal
– 1 1/4 tsp salt
– 1 1/4 tsp yeast
– 1 1/4 cups milk
– 1 tbsp honey
With hemp seeds, chia seeds and pea protein, this powerhouse bread packs 10g of protein per slice! It’s also vegan and nutritious.
Conclusion
While oat bread provides more protein than refined white bread, it is lower in protein compared to 100% whole grain breads like wheat or rye. Most standard oat bread recipes contain 2-4 grams of protein per slice.
To boost the protein, choose recipes using oat bran, oatmeal, additional gluten, eggs or milk powder. Combining oat flour with other protein-rich flours can also increase protein substantially. Topping your oat bread with nuts, seeds or ricotta cheese adds extra protein too.
While oat bread is not extremely high in protein, it does provide high-quality plant-based protein with amino acids that support your health. Enjoy oat bread as part of a varied diet with lean protein foods to meet your needs.