What’s Better: High-Protein Bread vs. High-Protein Wrap?

September 22, 2025

What’s Better: High-Protein Bread vs. High-Protein Wrap?

by Conlan Foy in Wildgrain Blog

By Lucy Yanckello, Ph.D.

Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.

Pretzels and pretzel buns are tasty crowd-pleasers—but are they actually good for you? In this post, we’ll take a quick look at what’s inside, how they stack up nutritionally, and whether they belong in your regular diet or just the occasional treat.

Protein is everywhere these days from powders and bars, to smoothies and cookies. Now, even everyday staples like loaves of bread, and wraps are getting a protein packed upgrade. This article breaks down high-protein bread versus high-protein wraps so you can determine which one fits best into your diet.

Are protein wraps good for you? How much protein is in a high-protein wrap?

Protein wraps can be a handy way to level up a simple meal by adding extra protein to help with muscle recovery and satiety compared to a regular carb-heavy option. High-protein wraps contain around 10 to 15 grams of protein per wrap and are lower in net carbs due to high fiber content. For perspective, that is similar to the amount of protein you would get from two large eggs, but in a portable fiber rich wrap that can hold your favorite fillings.

Is protein bread good for you? How much protein is in high-protein bread?

Protein bread is a good option if you are looking to increase your daily protein intake, since many loaves pack anywhere from 5 to 15 grams per slice compared to just 2 to 4 grams in regular bread. Nutritionally, high protein bread is best for you when it is made with whole grains, seeds, or legumes because these ingredients add fiber and micronutrients. However, be sure to read the ingredient label closely, some store-bought versions lean heavily on processed additives and fillers.

What is the difference between high protein wrap vs. bread in nutrition and calories?

When comparing high-protein wraps and breads, it really comes down to ingredient choices and portion sizes. High protein wraps nutritional content varies by brand, but typically contain around 10 to 15 grams of protein, 10 to 15 grams of fiber, and around 70 to 100 calories per wrap. As for high-protein bread, a typical slice ranges from around 5 to 15 grams of protein, 3 to 15 grams of fiber, and 80 to 180 calories. Since you typically eat more than one slice of bread, although you will get a higher fiber and protein content from high-protein bread, you will also be consuming a higher amount of calories.

Which is healthier to eat: high-protein bread or high-protein wrap? Are protein wraps better than bread?

When it comes to a direct comparison on health between high-protein wraps and high-protein breads, there is not a clear winner. The healthiest option is the protein option that fits into your diet best. Both high-protein wraps and high-protein breads have similar levels of protein and fiber, however, it is important to consider that high-protein bread may cause you to consume higher calories as you usually eat two slices of bread in a sandwich.

Which is the best for weight loss and dieting: high-protein bread or high-protein wrap? Are wraps better than bread for weight loss?

Neither high-protein bread or high-protein wraps are inherently better for weight loss. The best choice depends on the product's ingredients and your overall dietary goals. The high protein and fiber content in either option will benefit those trying to lose weight as these ingredients will help keep you fuller for longer and reduce cravings and snacking. The one thing to consider is that high-protein bread will lead to increased caloric intake as you will likely eat more than one slice.

Which is the best for muscle gain and strength training: high-protein bread or high-protein wrap?

As both high-protein bread and high-protein wraps have similar protein content, either is a great choice for those aiming to gain muscle. The best choice for you depends on your individual nutritional goals and preferences. Instead of focusing on bread versus wrap, focus on the overall macronutrient profile of the product, including the amount of carbohydrates and healthy fats – both important factors in muscle growth and recovery.

Where can I buy fresh high-protein bread online?

At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular breads include everything sourdough bread, plain sourdough loaf, and sourdough 7-grain loaf. Learn more about Wildgrain and our artisanal baking and cooking methods.

About the Author

Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science.

This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

Tags: Healthy Eating Protein

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December 2, 2025

Best Bread for Crohn’s Disease

By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. With no one-size-fits-all diet for Crohn’s disease, it can be challenging to know which bread is best to keep or remove from your diet. In this article, we break down the types of bread that are usually well tolerated and which ones are better avoided, especially during a Crohn’s flare-up. By understanding how different breads can affect digestion, you can feel more confident choosing the best options to support your symptoms and overall gut health. What is the best diet for Crohn’s disease? Which food is bad for Crohn’s disease? While there isn’t one specific diet that works for everyone with Crohn’s disease, certain foods may help ease symptoms during a flare. Generally, low-fiber, low-fat, and easily digestible plant-based foods are better tolerated. This means foods like white rice, potatoes, eggs, fish, and tofu are all good options when symptoms are active, as all these foods tend to be easy on digestion. On the other hand, whole grains, high-fat or fried foods, red meat, dairy products, and spicy or high-fiber foods may worsen Crohn’s symptoms for some people. It can also help to avoid alcohol, caffeine, and carbonated beverages during a flare. Because triggers vary from person to person, keeping a food journal and working with a healthcare provider or dietitian can help you identify what diet works best for your Crohn’s disease. Can you eat bread with Crohn’s disease? Is bread ok for Crohn’s disease? Is bread healthy or unhealthy for people with Crohn’s? Yes, you can eat bread with Crohn’s disease, but it’s best to avoid high-fiber bread, such as whole grain or whole wheat bread, especially during a flare. White bread, sourdough bread, and white gluten-free bread are usually better tolerated by those with Crohn’s disease because they are lower in fiber and easier to digest, making them less likely to trigger symptoms. Bread can be part of a healthy and balanced diet for people with Crohn’s disease as long as you choose bread that works well for your digestive system and avoid any ingredients that can trigger your Crohn’s. Is whole wheat bread ok for Crohn’s disease? Is white bread ok for Crohn’s disease? Whole wheat bread is generally not recommended during a Crohn’s flare-up but may be tolerated in moderation when symptoms are in remission. Whole wheat and other whole-grain breads are high in fiber, which can irritate the intestines and worsen symptoms like diarrhea, bloating, and abdominal pain. White bread, on the other hand, is lower in fiber and easier to digest, making it a better option for many people with Crohn’s disease. Can sourdough bread be eaten on an anti-inflammatory diet? Is sourdough bread good for Crohn’s disease? Yes, you can eat sourdough bread while following an anti-inflammatory diet. Its unique fermentation process boosts its antioxidant content, which can make sourdough bread a great choice for reducing inflammation. Sourdough bread can also be a good option for those with Crohn’s disease because it is typically lower in fiber and easier to digest than many other types of bread. Sourdough bread tends to be well-tolerated because it contains less gluten than many other breads, and its fermentation process helps break down carbohydrates that the small intestine typically has difficulty absorbing. However, store-bought sourdough bread may not always offer the same benefits, as some products can contain additives or other ingredients that could trigger a Crohn’s flare. If possible, opting for authentic or minimally processed sourdough bread can help reduce the chance of triggering your Crohn’s symptoms. Is rye bread ok for Crohn’s? Can you eat rye bread with Crohn’s disease? No, rye bread is typically not recommended for Crohn’s disease. Rye bread may trigger flares or worsen symptoms due to its high fiber, gluten, and fructan content. It is naturally high in fructans, which are difficult to digest because the digestive system lacks the enzymes needed to break them down. Similarly, high-fiber and gluten-containing foods can be hard for some people with Crohn’s to tolerate. While rye bread may not be the best choice for most, it’s still important to identify your own Crohn’s disease trigger ingredients and foods. What is the best bread for Crohn’s disease? What bread is best for Crohn’s? Generally speaking, the best bread for Crohn’s disease is bread that is easy to digest. Traditional sourdough bread, white gluten-free bread, and regular white bread are all good options because they are low in fiber and usually well-tolerated. However, the best bread will ultimately depend on your individual food triggers and whether your Crohn’s disease is active or in remission. Some types of bread may be tolerated differently during a flare, so it’s important to choose options that work well for your digestive system during these different periods. Should you eat gluten if you have Crohn’s disease? Is gluten-free bread good for Crohn’s disease? Everybody will have a different experience with gluten when living with Crohn’s disease. Some people find that a gluten-free diet improves their symptoms, while others don’t notice any differences. If you’re having trouble identifying which foods trigger Crohn’s flares, you could try going gluten-free temporarily and monitor how your body responds. If you know your body doesn’t tolerate gluten well or want to try eliminating it, gluten-free bread might be a good option for Crohn’s disease. However, some gluten-free breads may contain other ingredients that can trigger symptoms, so it’s important to read labels carefully. Where can I buy healthy bread online? At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include whole wheat sourdough, plain sourdough loaf and rye sourdough loaf. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

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Sliced fruit-and-nut sourdough loaf on a round wooden cutting board beside a serrated knife

December 2, 2025

Best High-Protein Foods for Bulking

By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. If your goal is to gain muscle or bulk up, choosing the right foods is key. How much protein do you really need for muscle growth? Can staples like bread and pasta fit into a bulking diet? In this article, we break down which foods can help you maximize muscle gains, and which ones are best eaten in moderation. What is the best food to bulk up? Do I need protein to bulk up? In general, you should focus on eating whole, largely unprocessed foods while bulking. The best foods for bulking include lean proteins, healthy fats, fruits, non-starchy vegetables, and high-quality carbohydrates like whole-grain pasta, oats, and rice. Protein is essential when trying to “bulk up,” or build muscle, because it helps repair and grow muscle fibers that are broken down during exercise. Although you don’t need to eat excessive amounts of protein to bulk, you do need enough to support muscle recovery and growth. Pairing adequate protein with a consistent calorie surplus and strength training is key for effective bulking. Can you bulk without eating protein? Can you gain muscle without eating protein? No, it’s not possible to bulk without eating protein. Muscles are primarily made of protein, and during exercise, microscopic muscle tears occur that require protein to repair the muscles and grow stronger. If you don’t consume enough protein, the body will break down existing muscle tissue for energy, resulting in muscle loss and reduced strength. As a general rule of thumb, you should aim to consume around 0.7 grams of protein per pound of body weight when trying to bulk or gain muscle. What protein food is best for muscle gain? What kind of protein is best for bulking? The best protein foods for muscle gain are those that are unprocessed and contain high-quality, nutrient-dense protein. Great protein choices for bulking include chicken breast, eggs, salmon, Greek yogurt, cottage cheese, nuts and seeds, and beans and legumes. These whole-food protein sources generally provide more vitamins, minerals, and healthy fats than many processed high-protein options. In contrast, processed or lower-quality protein foods such as bacon, sausage, some protein powders, and certain cuts of beef or pork are less ideal. These options can be higher in saturated fat, sodium, and additives, which may increase the risk of certain health conditions and negatively impact gut health. Choosing mostly whole-food protein sources can better support muscle growth and overall health. Is bread good for building muscle and bulking? Is bread a bodybuilding food? Yes, bread can be good for building muscle and bulking. Carbohydrates are the body’s main source of fuel, and bread is rich in carbohydrates. Without enough carbs, the body may begin breaking down muscle tissue for energy, which can hinder muscle growth. However, as with other foods recommended for bulking, it’s best to choose minimally processed breads such as whole-wheat bread or whole-grain bread. What bread is best for bulking? The best bread for bulking is bread that is high in protein, unprocessed, or easy to digest. Whole-grain bread tends to be higher in protein than white bread and is less processed, while sourdough bread is generally easier to digest, which can support muscle recovery by allowing the body to absorb nutrients more efficiently. Pairing whole grain bread and sourdough bread with high-protein foods, such as eggs, nut butters, or lean meats, can help you meet your overall calorie and protein needs for bulking. Is sourdough bread good for bulking? Is whole wheat bread good for bulking? Yes, sourdough bread can be good for bulking. Although sourdough bread is not a primary source of protein like eggs or meat, some types of sourdough bread can contain up to 8 grams of protein per slice. In addition, traditional sourdough bread is minimally processed and easy to digest, making it a great source of carbohydrates that can support weight training and help your body absorb nutrients, including protein, more effectively. Whole wheat bread is another great choice for bulking or building muscle because it typically contains more protein than many other types of bread. Whole wheat bread is also rich in fiber, which can support digestion and overall nutrient absorption, both of which are critical for muscle growth. Can I eat pasta on a bulk? Is pasta good for building muscle? Is pasta unhealthy for bulking? Yes, you can eat pasta while bulking. Pasta, especially when paired with lean protein sources, is an excellent food for building muscle. Like bread, pasta is rich in carbohydrates, which are essential for fueling your body during intense workouts and supporting muscle growth. Incorporating pasta around your training schedule can further enhance its benefits, such as eating pasta before a workout to help fuel your gym session or afterwards to replenish your energy stores. What pasta is best for bulking? The best pasta for bulking depends on your goals and timing. For example, eating white pasta a few hours before a workout is best for quick digestion and fast energy availability. Whole wheat pasta, on the other hand, provides more fiber and nutrients, making it a great option for sustained energy and supporting muscle recovery after exercise. If you’re struggling to meet your protein needs while bulking, high-protein pasta made from chickpeas, lentils, or other legumes can be an excellent choice. Choosing the right type of pasta based on your energy needs and protein requirements can help optimize your bulking results. Is pizza good for muscle gain? Can you eat pizza on a bulk? Is pizza unhealthy for bulking? Pizza is not an ideal food choice for muscle gain, but it can still be eaten in moderation while bulking. Although it contains some protein from cheese, pizza is not very nutrient-dense and can be high in sodium and fat, which may work against your bulking goals. However, because pizza is calorie-dense and can provide additional protein depending on the toppings, it may help you reach your calorie and protein targets during a bulk. Pizza is generally considered less healthy for bulking, as relying on fast food and other ultra-processed foods, sometimes called “dirty bulking,” can lead to more fat gain compared with a slower, “clean” bulk. Where can I buy fresh bread and fresh pasta online? At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular pastas include fresh fettuccine and fresh tonnarelli. Some of our popular breads include everything sourdough bread, plain sourdough loaf, and sourdough 7-grain loaf. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

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Three whole-grain bread slices on a plate with grapes, sliced cured meats, cheddar, brie, arugula, and a wooden cutting board.

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Best Bread for GERD

By Lucy Yanckello, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. If you love a warm, comforting slice of bread but gastroesophageal reflux disease (GERD) keeps getting in the way of you enjoying it, you’re definitely not the only one. The good news is that with a little know-how, you can choose breads that support your digestion instead of stirring up symptoms. Let’s break down which loaves tend to be gentler on the stomach so you can enjoy every bite without the painful consequences. What is the best diet for GERD? Can you eat bread with GERD? The best diet for GERD leans heavily on whole-grains, lean proteins, nonacidic fruits and vegetables, and smaller meals. It is also important to avoid high-fat or highly acidic foods to keep symptoms at bay. Just as we discussed in our Best Breads for Acid Reflux and Heartburn article, you can absolutely eat bread with GERD, but which bread, and how much, matters. Opt for 100% whole-grain, rye, or sourdough bread options which are easier to digest than refined white bread. High fiber and slower digestion are linked with fewer reflux symptoms, as is eating slowly, and enjoying smaller portions. What kind of bread can you eat with GERD? Which bread is the least acidic? When dealing with GERD, the best breads are those that digest slowly and don’t have a lot of added fat, sugar, or acid – 100% whole-grain, whole-wheat, rye, or sourdough made from a natural starter are the best options. These breads are high in fiber or slow fermented, so they tend to sit easier on the stomach and reduce reflux symptoms compared to breads made with refined flours that are digested quickly. The least acidic choice is almost always slow-fermented sourdough, because the fermentation process lowers the dough’s pH, making it easier on digestion and lessens reflux symptoms. Can you eat bagels with GERD? Are bagels GERD-friendly? You can eat bagels with GERD. However, traditional bagels are usually made from refined white flour and are very dense. These large portions can sit heavily in the stomach increasing gastric pressure and aggravating reflux symptoms. Guidance on GERD diets generally recommends limiting refined grains and opting for high fiber options in smaller portions. So, if you are going to enjoy a bagel, your best bet to keep symptoms at bay is a whole-grain or whole-wheat bagel with a light topping. Try eating the bagel as part of a balanced meal rather than a stand alone carb heavy meal. Is toast ok for GERD? What can I put on toast for GERD? Toast is a viable option for those with GERD, especially if you choose the right bread and toppings. Whole grain toast is higher in fiber and is less likely to trigger symptoms than refined white bread. For toppings, opt for simple things such as a thin spread of nut butter, mashed avocado with a drizzle of olive oil, or a thin spread of low-fat yogurt and banana slices. Be careful to avoid high-fat and high-acidity options to avoid aggravating GERD. Can I eat bread and butter with GERD? You can eat bread and butter with GERD, but it is important to pay attention to the ingredients and the way it is prepared. Whole-grain bread is the best choice because it is higher in fiber and likely won’t trigger GERD symptoms. Butter, on the other hand, is high in saturated fat. High fat foods are known to trigger GERD symptoms. Instead of butter, opt for light or plant based margarine which is lower in fat. If you absolutely must have butter, make sure to keep the butter thin and keep your portions modest. Is sourdough bread acidic? Is sourdough bread ok for GERD? Sourdough bread is technically acidic because of the lactic and acetic acids produced during fermentation, but this same fermentation makes it easier to digest than other breads. Some people still experience reflux from sourdough, especially if it is made from refined flour or eaten in large portions, so it isn’t universally trigger free. However, for most people with GERD, a true long-fermented whole-grain sourdough is often a well-tolerated option. Is whole wheat bread ok for GERD? You can eat whole-wheat bread if you have GERD, and it is one of the better bread options for those suffering from GERD. Whole-grain breads offer more fiber which helps digestion and may reduce reflux symptoms. As to not trigger symptoms, aim for modest portions and be sure the first ingredient in the bread you are eating is truly a whole-grain flour. Is rye bread ok for GERD? Rye bread can fit into a GERD-friendly diet. Rye bread is naturally higher in fiber which slows digestion, making it a gentler option than white bread for those managing reflux. It is also important to consider that rye can be dense and fermentable, which means eating a large portion all at once can lead to extra gas or discomfort. Be sure to keep portions limited and toppings light. What is the best bread for GERD? Which bread is the most friendly for GERD? The best bread for GERD is the one that you enjoy the most that does not trigger symptoms. However, opting for whole-grain or whole-wheat breads is often the safest bet because they offer higher fiber, slower digestion, and fewer trigger traits often found in refined white breads. Slow-fermented sourdough and rye breads are also strong choices, as the fiber content and preparation methods make digestion easier and less likely to trigger symptoms. In short, opt for whole-grain, choose modest portions, and keep toppings light! Where can I buy healthy bread online? At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include whole wheat sourdough, plain sourdough loaf and rye sourdough loaf. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

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