Flour tortilla vs pita bread: which is healthier?

Pita bread is more nutrient-dense, scoring 23/100 against 17/100 for flour tortilla. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Flour tortilla

17/100Low nutrient density

306 kcal per 100 g. 1 tortilla (8"): 49 g

Pita bread

23/100Lower nutrient density

275 kcal per 100 g. 1 large pita: 60 g

Higher score

Which to pick for your goal

Fewer caloriesPita bread306 vs 275 kcal per 100 g
More proteinAbout even8.2 vs 9.1 g per 100 g
More fiberFlour tortilla3.5 vs 2.2 g per 100 g
Less sugarPita bread3.7 vs 1.3 g per 100 g
More potassiumAbout even125 vs 120 mg per 100 g
Less saturated fatPita bread2.9 vs 0.2 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Flour tortilla, 100 g	Pita bread, 100 g	Flour tortilla, 49 g	Pita bread, 60 g
Calories	306 kcal	275 kcal	150 kcal	165 kcal
Protein	8.2 g	9.1 g	4 g	5.5 g
Carbohydrates	49 g	56 g	24 g	33 g
Sugars	3.7 g	1.3 g	1.8 g	0.8 g
Fiber	3.5 g	2.2 g	1.7 g	1.3 g
Fat	8 g	1.2 g	3.9 g	0.7 g
Saturated fat	2.9 g	0.2 g	1.4 g	<0.1 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	125 mg	120 mg	61 mg	72 mg
Iron	3.6 mg	2.6 mg	1.8 mg	1.6 mg
Calcium	146 mg	86 mg	72 mg	52 mg
Magnesium	22 mg	26 mg	11 mg	16 mg
Sodium	736 mg	536 mg	361 mg	322 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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