When you think of protein, foods like beef, eggs or dairy probably come to mind. But wheat also plays a helpful role in your daily protein intake.
Wheat-based foods — such as bread, pasta, tortillas and cereal — are moderate sources of incomplete protein. That means they contain some essential amino acids, but not enough of each to be considered “complete.” Still, wheat contributes meaningfully to your protein needs, especially when paired with complementary foods.
What makes protein essential?
Protein is made of amino acids, which help build and repair tissues, support muscle growth and fuel everyday functions. Of the 20 amino acids our bodies use, nine are considered essential —meaning they must come from food because the body cannot make them. (Read more at https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins.)
Animal products like eggs, milk and meat offer complete protein, containing all nine essential amino acids in the right proportions. Plant sources like wheat tend to be lower in certain amino acids, such as lysine.
Wheat isn’t without protein value
A 45‑gram serving of uncooked wheat provides about 6.9 grams of protein — more than double the amount in rice. Wheat contains more protein by quantity than either rice or corn according to an MDPI study.
While wheat’s protein quality is lower than animal sources, research finds that wheat proteins “exhibit excellent nutritional complementarity” when combined with legumes, oil seeds or animal products.
How to make wheat a complete protein
You can easily turn wheat into a complete protein by pairing it with legumes, dairy or eggs. Some practical combinations include:
- Whole wheat toast with peanut butter
- Pasta with beans, cheese or meat
- Wheat tortillas filled with lentils or scrambled eggs
According to Healthline, meals combining plant proteins can support muscle growth similar to meals with complete proteins as long as overall protein intake is sufficient.
Wheat protein at a glance
- A 45‑gram serving of uncooked wheat provides about 6.9 grams of protein (https://www.mdpi.com/2855298)
- Wheat has a higher protein content than rice or corn (https://www.mdpi.com/2855298)
- Whole wheat has a biological value score of 64, compared with 100 for egg
The bottom line
While wheat isn’t a complete protein on its own, it’s still a strong, reliable contributor to daily intake. With simple pairings, wheat-based foods can provide all essential amino acids your body needs.
Next time you enjoy toast, a sandwich or a bowl of pasta, remember — wheat is helping fuel your body and supporting your nutritional needs.
Sources
- Shewry, P. R., & Hey, S. J. (2023). Wheat quality: A review on chemical composition, nutritional value and functional properties. Frontiers in Nutrition, 10, 1053196. https://www.frontiersin.org/articles/10.3389/fnut.2023.1053196/full
- Prandi, B., Tedeschi, T., Faccini, A., & Sforza, S. (2021). Wheat proteins: A valuable resource to improve nutritional value of foods. Frontiers in Sustainable Food Systems, 5, 769681. https://www.frontiersin.org/articles/10.3389/fsufs.2021.769681/full
- Foschia, M., Horstmann, S. W., Arendt, E. K., & Zannini, E. (2022). Wheat grains as a sustainable source of protein for health. BMC Nutrition, 8(1), 23. https://pmc.ncbi.nlm.nih.gov/articles/PMC9086769/
- Marventano, S., Vetrani, C., Vitale, M., et al. (2021). A whole-grain diet increases whole-body protein balance: A randomized controlled trial. The American Journal of Clinical Nutrition, 113(6), 1483–1494. https://pmc.ncbi.nlm.nih.gov/articles/PMC8598768/
- Geisslitz, S., Wieser, H., Scherf, K. A., & Koehler, P. (2020). The two faces of wheat. Frontiers in Nutrition, 7, 517313. https://www.frontiersin.org/articles/10.3389/fnut.2020.517313/full
- Wikipedia contributors. (2025). Wheat – Nutrition. In Wikipedia. https://en.wikipedia.org/wiki/Wheat
