How healthy is pita bread?
Is pita bread healthy? Yes, in moderate portions. Pita bread scores 23/100 on the HowHealthyIs Score: 100 g provides 275 kcal, 9.1 g protein and 2.6 mg iron. White pita is a soft flatbread made from refined wheat flour that puffs into a pocket as it bakes. It is very low in fat, and the pocket makes it easy to fill with vegetables, beans or lean protein. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pita bread ranks higher than 23% of them.
Counts in favor (% daily value per 100 kcal)
- Protein7%
- Iron5%
- Fiber3%
- Calcium2%
- Magnesium2%
- Potassium1%
- Vitamin E1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 21 minus 9 = 12. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pita bread?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 275 kcal | 165 kcal | |
| Protein | 9.1 g | 5.5 g | 11% |
| Carbohydrates | 56 g | 33 g | 12% |
| Fiber | 2.2 g | 1.3 g | 5% |
| Sugars | 1.3 g | 0.8 g | |
| Added sugars | 0.5 g | 0.3 g | 1% |
| Fat | 1.2 g | 0.7 g | 1% |
| Saturated fat | 0.2 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.3 mg | 0.2 mg | 1% |
| Vitamin K | 0.2 µg | 0.1 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 165 µg | 99 µg | 25% |
| Minerals | |||
| Calcium | 86 mg | 52 mg | 4% |
| Iron | 2.6 mg | 1.6 mg | 9% |
| Potassium | 120 mg | 72 mg | 2% |
| Magnesium | 26 mg | 16 mg | 4% |
| Zinc | 0.8 mg | 0.5 mg | 5% |
| Sodium | 536 mg | 322 mg | 14% |
Source: USDA FoodData Central, "Bread, pita, white, enriched" (FDC 174915). Values rounded.
Why is pita bread good for you?
- 99 µg folate in 1 large pita, 25% of the daily value. Folate contributes to normal blood formation.
- 5.5 g protein in 1 large pita, 11% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Stuffing with falafel, salad or grilled chicken
- Toasting in pieces to dip in hummus
What should you watch out for?
- This is the white version, which has much less fiber than whole wheat pita. It is fairly salty for its size, and sauces and fried fillings can add more than the bread itself. Contains wheat gluten.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.