Pita Bread Calories: Nutritional Value, Benefits, Risks, And Healthy Alternatives

Pita bread is becoming very popular. It has received better recommendations than regular bread because of its low-carb content and lightweight. it may not be wrong to assume that pita bread might be low in calories, right?

Many people are looking to lower their calorie intake to eat healthily, lose weight, or manage certain illnesses. If any of these describe you, it is okay if you are vetting the nutritional content of everything you plan to eat.

To help you out, this article talks about the number of calories in pita bread, the likely health benefits, risks, and some healthier alternatives you might want to try.

What is pita bread?

pita bread - millenora

Pita is a Middle Eastern flatbread made of wheat flour and yeast. It doesn’t have a specific taste. The taste of pita bread is best described as neutral, but it smells like bread.

Pita bread is a puffy bread with a large air pocket at the center. Most people cut the bread open and stuff it with vegetables, falafel, hummus, grilled meat, and olive oil to make it a rich snack.

Other ways to enjoy pita bread are to serve it with a rich dip or cut it into triangular bits and fry it as pita chips.

How many calories are in pita bread?

A 100-gram piece of pita bread has 275 calories. The number of calories in your pita bread can be higher or lower, depending on the quantity of pita bread you eat.

Your total calorie consumption also depends on how many slices of pita bread you eat.

What is the nutritional profile of pita bread?

A 100-gram serving of pita bread made from whole meat contains:

  • 266 calories
  • 7 grams of dietary fiber
  • 2.6 grams of fat
  • 10 grams of protein
  • 55 grams of carbs
  • 0 mg of cholesterol
  • 444 mg of sodium
  • 170 mg of potassium
  • 180 mg of phosphorus
  • 69 mg magnesium
  • Other trace minerals in small amounts

Is pita bread healthy?

Pita bread can be healthy for you. This bread is a good source of carbohydrates, protein, dietary fiber, and B vitamins like thiamine, niacin, riboflavin, and folic acid.

However, it is low in fats and trace minerals. These nutrients work together to provide the health benefits that are discussed below.

Pita bread is good for gut health

Pita bread is rich in insoluble fiber. As a prebiotic, it is a source of nutrients for the healthy bacteria present in the gut. This supports gut health and can aid proper digestion. It also aids bowel movement and helps to prevent constipation.

Good for weight loss

If you eat pita bread in moderation, it can make a good part of a weight loss diet. In addition to its moderate calorie content, pita bread is also low in fats and cholesterol. This combination makes this bread a healthy addition to a weight-loss meal.

Moreover, as a rich fiber food, it keeps you feeling full for longer and reduces your appetite which is good for weight management.

Good for blood glucose level management

Pita bread is rich in fiber. The high fiber content is good for lowering blood glucose levels, thereby preventing hyperglycemia and diabetes.

Supports heart health

Pita bread is low in cholesterol and may not contain any. It is also high in dietary fiber which is good for lowering cholesterol levels. Low cholesterol levels in the body can help lower the risk of heart disease and support heart health.

Supports brain function

Pita bread is rich in iron. Iron is crucial to the production of hemoglobin, which is necessary for the transport of oxygen to organs. Including pita bread in your diet can be good for your blood, protecting you from anemia.

Furthermore, the antioxidants present in pita bread help to protect brain cells and tissues and prevent the development of certain brain diseases.

Good for bone health

As a rich source of minerals like phosphorus, magnesium, and potassium, it can help improve bone density and health. It can also help reduce the risk of osteoporosis and bone fractures.

May help prevent other disease

Considering the amount of fiber, antioxidants, and phytonutrients present in pita bread, it could be a good part of a diet targeted at lowering the risk of certain cancers like colon cancer.

Pita bread contains selenium, an antioxidant that protects the body from free radical damage. However, this is not to say that eating pita bread every day will prevent colon cancer.

Can pita bread be unhealthy?

Pita bread can be unhealthy if it is made with refined grains. Also, store-bought pita might contain added sugar and preservatives which can be unhealthy for you.

You can bypass this if you make your pita bread at home or buy brands that do not include these ingredients in their pita bread.

Additionally, overconsumption of pita bread can cause bloating and digestive problems. If made with wheat flour, pita bread can cause allergic reactions in people with gluten sensitivities.

Healthy alternatives to pita bread

Bread made with almond flour

Almond flour is a gluten-free flour which makes it a better alternative for people with gluten sensitivity. The bread has a low carb and calorie content, unlike pita bread.

Moreover, almond bread is sweeter than pita. The subtle almond sweetness can also complement whatever you are serving alongside.

Portobello mushroom buns

Portobello mushroom buns are made by frying or grilling the thick Portobello mushrooms. They are healthy and vegan-friendly options for people with gluten sensitivity. Also, it could be a nice way to switch up your sandwich.

Lettuce leaves

Lettuce wraps are sold in some stores as gluten-free and vegan alternatives to wraps and bread made with gluten flours.

You can get any leafy green lettuce from the store and harvest one from your background garden. They contain less calories and carbs and more fiber. The best types of lettuce to use as wraps are butter, romaine, and iceberg lettuce.

Whole grain tortillas

Whole grain tortillas are made with corn or whole wheat. Corn tortillas are healthier and safer for people with gluten sensitivities. Whole grain tortillas are made with corn or wheat flour, salt, warm water, and olive oil.

They are also rich in fiber, antioxidants, and phytonutrients that support overall health.

Healthy ways to use pita bread

  • Make spinach and crumbled feta cheese sandwich
  • Make chicken gyros
  • Dip in hummus
  • Serve with cucumber, arugula, and tomato salad
  • Fill pita pockets with roasted veggies, protein, and hummus
  • You can also fill pita pockets with fajitas, chicken, curried beef, cheese, or salad
  • Salmon pita sandwich
  • Swap chicken with eggplant or pickles in gyros
  • A simple shawarma with mushroom, lettuce, and tahini sauce
  • Crumble pita chips on salad
  • Make pita pizza and top with veggies and cheese
  • A simple bistro lunch with pita bread
  • Flying saucers
  • Crumble toasted pita bread over chickpeas and yogurt
  • Mediterranean dip with pita chips
  • Serve with meatballs
  • Pair with chickpea-deviled eggs
  • Serve with peppered pork
  • Make pita burger
  • Pita quesadillas
  • Eat toasted pita bread with creamy spinach spread


How many slices of pita bread should I eat a day?

Limit your pita bread intake to 1-2 slices a day, especially if your meal contains other carbs like rice and pasta.

Can you eat pita on a keto diet?

You can eat pita on a keto diet if you swap wheat flour with vegan alternatives like coconut or almond flour, which have lower carb content. Whole wheat flour has more carbs than these alternatives and a keto diet is a low-carb diet.

Is pita bread gluten-free?

Pita bread is naturally not gluten-free. It is usually made with wheat flour which is a gluten flour. However, you can make gluten-free pita by substituting wheat flour with gluten-free flour.


The calorie content of pita bread may look like a lot, especially if you are considering a 100g size. However, these seemingly hundreds of kcal are nothing close to the calorie content in many other types of bread or your favorite rice bowl.

Also, the high protein and fiber content balances out the number of calories, making pita bread a healthy addition to any diet.

But you must eat it in moderation because a small piece can load you up with lots of carbs. Eat in healthy portions to get the best of the nutritional benefits of pita bread.

Finally, find out if your pita bread and other types of bread contain dairy or not.

Thanks for reading.