Pita Bread Nutrition Facts and Health Benefits

Pita bread cut into pieces and separated in half

The Spruce / Preethi Venkatram

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In existence for centuries and consumed by ancient civilizations, pita bread is one of the world's oldest carbohydrates and is still eaten throughout the world today. Pita bread is a yeast-leavened, round flatbread made with wheat flour.

Its dough turns into two layers when baked. These layers create a pocket that people often fill with hummus, vegetables, lean meats, or vegetarian proteins such as falafel.

Pale color with a soft, billowy texture, pita bread offers several health benefits because of its low carbohydrate count, the number of nutrients packed into one serving, and the use of wheat flour as opposed to all-purpose flour.

Pita Bread Nutrition Facts

This nutrition information, for one serving of pita bread (39 grams), is available from the USDA.

  • Calories: 90.1
  • Fat: 0.998g
  • Sodium: 120mg
  • Carbohydrates: 17g
  • Fiber: 1.99g
  • Sugars: 0g
  • Protein: 4.02g

Carbs

As a bread product, the carb count for pita bread is 17 grams per serving or a little bit more than one carb count (15 grams) that is used for people with diabetes. On average, non-keto bread is about 20 grams of carbohydrates per serving or per slice. Pita bread has a lower carb count than most bread options on the market.

Fats

Pita bread brands remain relatively low in fat content. The total lipid fats in pita bread is a little under 2 grams, which is only 2% of your recommended daily amount (RDA). The food also contains no fatty acids or trans or saturated fat.

Protein

Four grams of protein are in a 39-gram serving of pita bread. The protein content is found in the wheat flour and dough conditioner.

Vitamins and Minerals

Other minerals found in pita bread include calcium with 60.1 milligrams per serving, which totals 6% of the RDA. When paired with tzatziki sauce made with Greek yogurt, you can easily increase your calcium intake at that meal or snack time. Calcium can help build and support strong bones, which is especially necessary as you age.

Pita bread also offers iron with 1.08 milligrams per serving, also totaling 6% of the RDA. Iron helps your body create hemoglobin, a protein in red blood cells used to carry oxygen from the lungs.

Pita bread does contain 120 milligrams of sodium, which is 5% of your RDA. According to the Federal Drug Administration (FDA), this is considered a low amount of sodium (anything 5% or under is low). However, you should stay cognizant of your sodium intake and limit yourself to no more than 2,300 milligrams per day. The average American consumes about 3,400 milligrams of sodium per day.

Calories

One serving of pita bread contains 90 calories. Using pita bread for a sandwich contains a lower number of calories than your typical two slices of bread.

Health Benefits

Pita bread offers a number of potential health benefits in a small serving, making this a popular choice among carbohydrate enthusiasts. These benefits include the following:

Lowers Glucose Levels

The whole wheat in pita bread can prove beneficial to glucose levels. The American Diabetes Association suggests that choosing bread with whole wheat grains, such as in pita bread, instead of white bread can work to keep your blood sugar levels from spiking.

Aids in Digestion

The fiber content in whole grain pita bread can benefit your digestive system by normalizing bowel movements. The complex carbohydrates in the food get digested slower than simple carbohydrates—this keeps you fuller for a longer period of time and assists in weight management.

Serves as a Protein Source

Pita bread provides a healthy dose of protein. A serving contains up to 8% of your protein needs based on a 2,000 calorie diet set by the Food and Drug Administration (FDA). Eating an appropriate amount of protein can help repair muscles and create healthy skin, hair, and nails.

Allergies

Three major allergies or intolerances can cause someone to forgo adding pita bread to their diet. Here is what you need to know about each.

Celiac Disease

Celiac disease is a heredity autoimmune disease occurring in genetically predisposed people. Those with the disease cannot ingest even small amounts of gluten (a protein found in wheat). Doing so can lead to damage in the small intestine.

According to the Celiac Disease Foundation, celiac affects one in 100 people worldwide. If you experience gastrointestinal distress when eating wheat, you should speak with a healthcare professional to get tested.

Wheat Allergy

A wheat allergy can get confused with celiac disease, but they are not the same. A wheat allergy occurs when your body produces antibodies to wheat proteins. Symptoms include anaphylaxis, swelling and itching of the mouth, nasal congestion, headache, cramps, nausea, vomiting, and difficulty breathing. If you suspect that you have a wheat allergy, talk to a healthcare provider about getting allergy testing.

Gluten Intolerance

Gluten intolerance is not celiac disease but can cause similar symptoms when you eat products containing gluten, such as pita bread. These symptoms include brain fog, depression, abdominal pain, constipation, joint pain, fatigue, and bloating.

When It’s Best

Pita bread is best eaten the same day as it is baked, as the bread can dry out easily. If you must, you can store the pita wrapped tight in plastic in the refrigerator for up to 2 days. At the bakery or grocery store, make sure the bread has a spongy texture. This ensures the pita bread is fresh.  

How to Prepare

You can prepare pita bread in a number of ways. Here are some potential options for including pita bread in your diet.

  • Scoop the bread in sauces or dips like hummus.
  • Use the bread for pita pocket sandwiches and fill it with falafel, lean meat, or vegetables as an alternative to sliced bread.
  • Cut the bread into triangles and bake them to create pita chips. You can add your preferred seasonings, such as salt, black pepper, and paprika. 
  • Cut the bread into small cubes and toast. You can use them as an alternative to croutons in salads and soups.
  • Grill the pita to create a smoky flavor to the bread.

Recipes

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8 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. USDA. Pita Bread.

  2. National Institute of Health, Office of Dietary Supplements. Iron.

  3. Food and Drug Administration. Sodium in your diet.

  4. American Diabetes Association. Types of carbohydrates.

  5. Harvard Health. Fiber.

  6. Harvard Health. Protein.

  7. Celiac Disease Foundation. What is celiac disease?

  8. American College of Allergy, Asthma, and Immunology. Wheat.