Is Pita Bread Healthy? Nutrition Facts Explained

Pita bread is a staple of Mediterranean and Middle Eastern cuisine.

Unlike other types of flatbreads produced in Mediterranean countries, pita bread is usually made using wheat flour, and a few other ingredients, including yeast, salt, and oil, and sometimes sugar or honey.

Though just a handful of ingredients are used to make most pita breads, the nutritional composition will vary depending on the size and density of the bread as well as the types of ingredients used. 

Understanding what goes into making pita bread and how this can affect its overall nutritional properties can help you to select one that suits your individual health needs.

Keep reading to learn more about the nutritional facts of pita bread and what to watch out for when shopping for pita at the grocery store. 

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Is Pita Bread Healthy?

Pita bread is a type of double-layered flatbread that’s believed to have originated from the Middle East.

To make the bread, a dough of wheat flour, yeast, salt, and oil is risen twice and baked at a high temperature, creating a balloon-like shape that separates the bottom layer from the top. 

This “pocket” between the two layers of soft bread can be stuffed with meat, vegetables, hummus, and other types of dips or sauces.

According to data from 2021, there are over 12,896 types of flatbread commercially available.

Many of the flatbreads sold in stores today are pita breads.

But not every type of pita bread in your supermarket or corner store will contain the same ingredients. 

The nutritional profile of pita bread varies depending on the type of bread you buy.

For example, larger pitas will have more calories and carbohydrates than smaller versions and whole wheat pitas will have more fiber than those made with white flour.

Some types of pita bread may also contain a sweetener, like honey or sugar.

To answer the question “is pita bread healthy?,” one must consider the ingredients used to make the bread, the portion of pita consumed, and how these factors align with your individual health needs and goals.

Pita Bread Nutrition Facts 

Below we examine the nutrition facts of two types of pita bread found in many stores: a 6.5” pita made with whole wheat flour and the same size pita made with white flour. 

Carbohydrates

According to data from the USDA, whole wheat pita has marginally more carbohydrates than pita made from white flour:

• 35.8 g of carbohydrates in whole wheat pita bread.
• 33.4 g of carbohydrates in white pita bread.

Fat

Both types of pita are low in fat:

• 1.09 g of fat in whole wheat pita bread.
• 0.72 g of fat in white pita bread.

Protein

Whole wheat pita contains slightly more protein:

• 6.27 g of protein in whole wheat pita bread.
• 5.46 g of protein in white pita bread.

Fiber

Whole wheat pita has roughly three times as much fiber as pita made with white flour:

• 3.9 g of fiber in whole wheat pita bread.
• 1.32 g of fiber in white pita bread.

Sodium

White pita breads may have more sodium:

• 269 mg of sodium in whole wheat pita bread.
• 322 mg of sodium in white pita bread.

Sugars

Whole wheat pita may have more sugar:

• 1.84 g of sugar in whole wheat pita bread.
• 0.78 g of sugar in white pita bread.

Vitamins and Minerals

The vitamin and mineral content of pita bread will vary depending on if you buy enriched or unenriched varieties.

Below is an example of the vitamin and mineral properties of unenriched whole wheat and white wheat pita breads:

Whole Wheat:

• 9.6 mg of calcium.
• 1.96 mg of iron.
• 44.2 mg of magnesium.
• 115 mg of phosphorus.
• 109 mg of potassium.
• 28.2 g of selenium.
• 22.4 g of folate

White Wheat:

• 51.6 mg of calcium.
• 0.84 mg of iron.
• 15.6 mg of magnesium.
• 58.2 mg of phosphorus.
• 72 mg of potassium.
• 28.2 g of selenium.
• 14.4 g of folate.

Overall, whole wheat pita bread is a richer source of protein, fiber, and most vitamins and minerals.

Whole wheat pita bread also has less sodium per serving. However, white pita bread contains less sugar, carbohydrates, and fat.

It’s important to keep these factors in mind when selecting a type of pita bread that’s best for your health needs. 

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Potential Health Benefits

One of the biggest nutritional differences between whole wheat and white pitas is their respective fiber content.

Because whole wheat pita is made with whole grains, it will contain more fiber than white pita breads and other types of bread made with white flour.

Research suggests that eating a diet rich in whole grains and fiber may provide several health benefits, including:

• Improve digestion.
• Lower the risk of heart disease.
• Lower LDL cholesterol, total cholesterol, and triglyceride levels in people with type 2 diabetes.
• Lower blood sugar, HgA1C, and insulin levels in people with type 2 diabetes.
• Reduce the risk of developing type 2 diabetes.
• Reduce the risk of some types of cancer.
• Decrease harmful, inflammatory bacteria in the gastrointestinal tract.
• Improve cognitive function and lower the risk of Alzheimer's disease.

Choosing Healthy Pita Bread While Grocery Shopping

When shopping for healthier pita breads at the grocery store, consider checking the nutrition facts label before purchasing and choosing an option made with whole grains and that contains at least three grams of fiber per serving.

Pita breads with this amount of fiber per serving or more are considered “high-fiber” and can help contribute to a health-promoting diet.

If you’re managing your blood sugar levels for diabetes, it’s also a good idea to avoid purchasing pita breads with added sugars or sweeteners, like honey. 

Takeaway

Pita bread can be an excellent vehicle for building a balanced and nutritious meal.

Opting for a bread made with whole grains will increase its fiber content and can offer potential health benefits, including reduced cholesterol levels and a reduced risk of heart disease.

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How a Dietitian Can Help

Working with a registered dietitian will help you understand how to shop for pita breads at the grocery store and how to use them to build nutritionally-dense and enjoyable meals that satisfy your tastes and health goals.

You can find a dietitian through Nourish to start optimizing your nutrition.

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