Pita bread, often called "pocket bread," Syrian bread, or Arabic bread, is a staple in Middle Eastern and Mediterranean cuisines. This light, leavened, round bread puffs up during baking, creating a pocket that can be opened and filled. Some believe pita bread and other flatbreads are among the oldest forms of bread, dating back over 10,000 years.
Pita bread is frequently made using a combination of regular and whole wheat flour. In this article, we'll explore the nutritional aspects of pita bread, its health benefits, how it is made, and how to incorporate it into a balanced diet.
What is Pita Bread?
Pita bread is a type of double-layered flatbread believed to have originated in the Middle East. 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.
Nutritional Profile of Pita Bread
Pita bread is a light, delicate bread that is less dense, lower in calories, and has fewer carbohydrates than many other types of bread. When made with whole-grain wheat flour, it also contains more fiber and antioxidants than regular bread (especially white bread). Depending on the type of pita bread, it may also contain slightly less sodium than other types of wheat bread and tends to be low-fat.
According to the USDA, one small, 4-inch whole wheat pita bread (28g), which is about the same weight as a slice of bread, contains:
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- Calories: 77
- Fat: 0.3g
- Fiber: 0.6g
- Protein: 2.6g
- Sodium: 118mg
- Carbs: 16g
- Sugar: 0.4g
It's worth noting that the nutritional composition of pita bread can vary based on its size, density, and ingredients. Larger pitas will naturally have more calories and carbohydrates, while whole wheat pitas will offer more fiber than those made with white flour. Some pita breads may also include sweeteners like honey or sugar.
Whole Wheat vs. White Pita Bread
Here's a comparison of the nutrition facts for a 6.5” pita made with whole wheat flour versus one made with white flour, based on USDA data:
Whole Wheat Pita (6.5"):
- Carbohydrates: 35.8 g
- Fat: 1.09 g
- Protein: 6.27 g
- Fiber: 3.9 g
- Sodium: 269 mg
- Sugars: 1.84 g
- Calcium: 9.6 mg
- Iron: 1.96 mg
- Magnesium: 44.2 mg
- Phosphorus: 115 mg
- Potassium: 109 mg
- Selenium: 28.2 g
- Folate: 22.4 g
White Pita (6.5"):
- Carbohydrates: 33.4 g
- Fat: 0.72 g
- Protein: 5.46 g
- Fiber: 1.32 g
- Sodium: 322 mg
- Sugars: 0.78 g
- Calcium: 51.6 mg
- Iron: 0.84 mg
- Magnesium: 15.6 mg
- Phosphorus: 58.2 mg
- Potassium: 72 mg
- Selenium: 28.2 g
- Folate: 14.4 g
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.
Polyphenols and Minerals
Both refined and whole wheat flour contain polyphenols. These plant compounds can act as antioxidants and reduce damaging free radicals and oxidation in the body. Whole wheat flour has been found to have higher levels than refined wheat, but both increase in strength upon baking.
Pita bread also contains essential minerals like magnesium, calcium, and iron from the whole wheat flour.
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Health Benefits of Pita Bread
Eating more whole-grain, complex carbohydrates instead of refined grains has been associated with reduced risk of heart disease, diabetes, cancer, and obesity.
The caveat here is that this applies to whole-grain foods. So, look for store-bought pita bread made with whole grains versus white flour.
Improves Digestion
Whole-grain bread, including pita bread, is fiber-rich and may help improve digestion. They act as a prebiotic, and some research has shown that they help speed up digestion and may help strengthen our gut microbiome, allowing better absorption of nutrients. One study comparing a diet rich in whole grains to refined grains found whole grains increased the transit time of food through the GI tract and increased the number of short-chain fatty acids (SCFA) in the large intestine. SCFAs are produced by fiber in the lower intestinal tract and help us digest carbohydrates and fat. They also protect the lining of the GI tract, helping to improve the absorption of nutrients, reduce constipation, and decrease inflammation.
Whole wheat pita bread can be beneficial for your gut due to the fiber content from whole grains. Fiber aids in digestion and promotes a healthy gut microbiome by feeding the beneficial bacteria in our guts, which can also contribute to anti-inflammatory effects. Additionally, the fiber in whole wheat pita bread can help improve blood sugar by slowing digestion.
Supports Heart Health
The American Heart Association recommends choosing whole grains over refined grains to help support heart health, and with good reason. Consistent research has shown that replacing whole grains with refined grains lowers the risk of heart disease and stroke.
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In one large meta-analysis and systematic review of 45 studies, researchers found a 22 percent reduced risk of cardiovascular disease with three servings (90g) of whole grain products daily, including whole grain pita bread. Further reductions occurred with increased intakes of up to 225g per day.
In another study with people living with type 2 diabetes, after eating a diet rich in whole grains for 12 weeks, they had reductions in their LDL cholesterol, total cholesterol, and triglyceride levels, as well as reductions in blood glucose.
Whole wheat pita bread can be beneficial for cholesterol and weight loss. Pita bread is considered a low-cholesterol food because it doesn’t naturally contain cholesterol. The whole grains present in pita bread increase its fiber content, which also plays a role in helping lower cholesterol. Fiber and protein content is also important for weight loss as these nutrients help slow digestion and aid in helping you feel fuller for longer.
Lowers Glucose Levels
High-fiber diets, including the Mediterranean and DASH diets, have been encouraged as one way to support healthy blood sugar levels. Some fibers can act like a sponge in your GI tract, pulling in water and trapping carbohydrates, slowing digestion down. This also helps slow the absorption of sugar (glucose) into the bloodstream.
A recent European study that followed individuals for over eight years found that people who ate at least 35g of fiber a day compared to 19g had reduced HgA1C, blood glucose, and decreased insulin levels.
Additionally, findings from the Nurses Health Study I and II and the Health Professionals Study have found that participants with the highest consumption of whole grain foods had a 29 percent lower rate of developing type 2 diabetes compared to those with the lowest intake of whole grains.
Pita bread is a suitable choice for those with diabetes, especially when opting for whole wheat varieties. Of course as with any carbohydrate, moderation is key. The GI or glycemic index of pita is 57 making it a medium GI food. Whole wheat pita bread can be enjoyed as a part of any balanced diet. It is important to pair carbohydrates with lean proteins and fruits or vegetables in order to give your body a balance of nutrients.
Aids in Weight Loss
Eating foods that are rich in fiber may be helpful for weight loss. There are a couple of ways we think this works. First, fiber helps slow the breakdown and absorption of food in our GI tract. This prevents a rapid rise and fall of your blood sugar, which may affect your appetite. Secondly, slowing down the movement of food through your GI system helps you feel full longer, keeping those mid-day hunger pangs at bay. And finally, there is some research suggests that fiber-rich grains may help increase hormones in the GI tract that regulate our appetite.
Research supports this, too. Numerous studies have shown that people who eat more whole grain-rich foods have lower BMI, reduced body weight, and decreased waist circumference.
Supports a Healthy Immune System
We are learning more and more about how a healthy GI system is important in strengthening our immune system. Whole grains act as prebiotics, providing food for the healthy bacteria in our GI system. In some research, whole grains increased healthy bacteria in the GI system and decreased inflammatory bacteria. In the same study, measurements of immune response were also shown to be high.
One measure of inflammation in the body is the amount of C-reactive protein (CRP). It measures chronic inflammation and is also an indicator of heart disease. Research has shown that following a Mediterranean or DASH diet leads to lower CRP levels, and some research has shown a diet rich in whole grains also results in lower CRP levels. More research is needed, but more whole grains may help support a healthy immune system and keep inflammation down.
Supports Brain Health
Our brains are the most energy-using organ in our body, meaning they use a significant amount of glucose, and whole grains are one of the best sources.
Whole grains, including multigrain bread like pita, provide a steady stream of glucose for the brain and an assortment of B vitamins that help balance our moods and provide energy. Beyond providing energy, there may be more to whole grains and our brains. Diets like the Mediterranean, DASH, and MIND diets are rich in whole grains and other healthy foods that have been shown to delay or reduce the risk of cognitive decline.
Is Pita Bread Healthier Than Other Types of Bread?
There are a lot of benefits to including whole grains in your diet, and pita bread is no exception. But is pita bread any healthier than other bread? Well, it depends. Because pita bread is a small, thin flatbread, one pita weighs approximately as much as one slice of bread. So, to compare apples to apples, so to speak, we’ll compare their nutritional value to a slice of wheat bread.
While similar in calorie content, one slice of wheat bread (29g) is higher in sugar and lower in dietary fiber than one small pita bread. It is also slightly higher in sodium and fat content.
Since most people eat two slices of bread in one sitting and only one pita bread, pita bread may be a healthier option. But remember, it is important to look for whole-grain pita bread when shopping rather than pita bread made with refined white flour. You want to ensure you get the benefits from bread with a high fiber content, which will help minimize blood sugar spikes.
Choosing Healthy Pita Bread
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.
How to Identify Whole Grain Pita Bread
Check the ingredient list and look for “whole wheat” or “stone ground wheat” as the first ingredient. Many whole grain or multigrain products also have a whole grain stamp on the package saying it is 100% whole grain or contains a percentage of whole grains.
How to Eat Pita Bread: Meal Ideas
While pita bread is traditionally eaten as part of many Mediterranean and Greek dishes (like homemade hummus and falafel), it can be enjoyed with almost anything. It can be served on the side with soup or salad, stuffed with vegetables and meat for a sandwich, or enjoyed as a snack. Here are some meal ideas:
Hummus and Vegetable Snack Plate with Pita: Cut a pita round into quarters and place it on a plate. Add cut-up veggies like carrots, peppers, and cucumbers to the plate. Serve with a bowl of hummus.
Caesar Chicken Salad in Pita: A classic Caesar salad is topped with roasted chicken and placed in a pita round. In this version, you can either cut the pita bread in half and stuff each half with shredded romaine lettuce, roasted chicken breast, and parmesan cheese, or place the salad with the chicken and cheese on top of the pita, drizzle it with Caesar dressing, and fold it over for a quick lunch.
Portabella and Avocado Pita Sandwich: This vegetarian sandwich uses thinly sliced, meaty portabella mushrooms for a hearty and savory sandwich. Slices of velvety avocado combined with microgreens or sprouts give the sandwich a nutritional boost and add filling fat. Drizzle the vegetables with a light vinaigrette and olive oil for added flavor.
Prosciutto and Arugula Pita Pizza: Using pita bread instead of pizza dough is a great way to get your pizza fix and helps you stick with your low-carb diet on pizza night. This delicious pita pizza is topped with peppery arugula, thinly sliced prosciutto, and shredded mozzarella for a treat. Then, add a drizzle of balsamic vinegar and maybe some figs on the side, and your Friday pizza night just got a lot better!
Pita and Shakshuka: Pita bread is an ideal bread for dipping. While you may not think of it as a breakfast food, it is delicious alongside a hearty shakshuka. This traditional Middle Eastern dish contains tomatoes, vegetables, and poached eggs. The pita sops up all that yummy tomato and egg goodness!
Gluten and Carbohydrate Considerations
Pita bread is made from wheat flour so it is not gluten free. Pita bread and regular bread both have high gluten content because they are made from wheat.
If you’re on a gluten-free or low-carb diet, traditional pita bread probably won’t work for you. But there are options.Some brands make gluten-free pita using almond flour, oat flour, or cassava flour. These can be decent alternatives if you’re celiac or gluten-sensitive.
If you’re cutting carbs (for example, on a keto or diabetic-friendly diet), consider using lettuce wraps, collard greens, or low-carb tortillas as substitutes. You can also find high-fiber, low-carb pita breads in some health food stores that are specifically formulated to have less than 10g net carbs per serving.
Incorporating Pita Bread into a Healthy Diet
Pita bread, especially whole wheat or sprouted versions, can absolutely be part of a healthy diet. It’s low in fat, moderate in calories, and provides both energy and nutrients. It’s also incredibly versatile and can make meals more satisfying-especially when used with lean proteins, vegetables, and healthy fats.
However, like all carb-rich foods, it’s best to choose high-quality versions and be mindful of what you eat it with. White pita or highly processed varieties can spike blood sugar and add extra calories without much nutrition.
Portion Size and Frequency
There’s no one-size-fits-all answer to how often you can eat pita bread, but most healthy adults can safely enjoy it a few times a week-especially if it's whole grain and balanced with fiber, protein, and healthy fats.
If you're watching your carb intake or managing a medical condition like diabetes, you’ll want to keep an eye on portion sizes and pair pita with low-GI foods. Half a pita may be a smarter choice than a full one, depending on your goals.
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