Is Pita Bread Really a Healthy Option?

This Middle-Eastern flatbread certainly tastes good wrapping up crispy balls of falafel or garlicky chicken and fresh veggies, but how healthy is pita bread?

Pita Bread

Pita bread is a popular type of leavened flatbread that has been around for thousands of years. It originated in the Middle East and is traditionally made from a simple mixture of flour, water, yeast, and salt.

Its unique flavor and texture make it a versatile ingredient. You can serve pita bread in many different dishes and in various ways.

Pita bread is different from other types of white bread or whole wheat bread in several ways. It has fewer ingredients than other types of bread, and it is baked differently, giving it a unique texture and flavor. To make pita bread, you roll the dough into thin circles and then bake it at a high temperature for a short period.

Unlike some other types of regular bread prepared in a loaf that requires slicing, pita bread has a pocket in the middle, formed when the bread puffs up during baking. It’s perfect for filling with meat, veggies, salads, or anything else you like.

Pita bread is also excellent for dipping into sauces and spreads like tzatziki, hummus, and baba ganoush. You can grill or toast it for a crispy texture and enhanced flavor.

According to data from 2021, there are over 12,896 types of flatbread commercially available. Many of the flatbreads sold in stores today are pita breads. But not every type of pita bread in your supermarket or corner store will contain the same ingredients.

The nutritional profile of pita bread varies depending on the type of bread you buy. For example, larger pitas will have more calories and carbohydrates than smaller versions and whole wheat pitas will have more fiber than those made with white flour.

Some types of pita bread may also contain a sweetener, like honey or sugar. To answer the question “is pita bread healthy?,” one must consider the ingredients used to make the bread, the portion of pita consumed, and how these factors align with your individual health needs and goals.

Pita Bread Nutrition Facts

Below we examine the nutrition facts of two types of pita bread found in many stores: a 6.5” pita made with whole wheat flour and the same size pita made with white flour.

Carbohydrates

According to data from the USDA, whole wheat pita has marginally more carbohydrates than pita made from white flour:

• 35.8 g of carbohydrates in whole wheat pita bread.
• 33.4 g of carbohydrates in white pita bread.

Fat

Both types of pita are low in fat:

• 1.09 g of fat in whole wheat pita bread.
• 0.72 g of fat in white pita bread.

Protein

Whole wheat pita contains slightly more protein:

• 6.27 g of protein in whole wheat pita bread.
• 5.46 g of protein in white pita bread.

Fiber

Whole wheat pita has roughly three times as much fiber as pita made with white flour:

• 3.9 g of fiber in whole wheat pita bread.
• 1.32 g of fiber in white pita bread.

Sodium

White pita breads may have more sodium:

• 269 mg of sodium in whole wheat pita bread.
• 322 mg of sodium in white pita bread.

Sugars

Whole wheat pita may have more sugar:

• 1.84 g of sugar in whole wheat pita bread.
• 0.78 g of sugar in white pita bread.

Vitamins and Minerals

The vitamin and mineral content of pita bread will vary depending on if you buy enriched or unenriched varieties.

Below is an example of the vitamin and mineral properties of unenriched whole wheat and white wheat pita breads:

Whole Wheat:

• 9.6 mg of calcium.
• 1.96 mg of iron.
• 44.2 mg of magnesium.
• 115 mg of phosphorus.
• 109 mg of potassium.
• 28.2 g of selenium.
• 22.4 g of folate

White Wheat:

• 51.6 mg of calcium.
• 0.84 mg of iron.
• 15.6 mg of magnesium.
• 58.2 mg of phosphorus.
• 72 mg of potassium.
• 28.2 g of selenium.
• 14.4 g of folate.

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.

Potential Health Benefits

One of the biggest nutritional differences between whole wheat and white pitas is their respective fiber content. Because whole wheat pita is made with whole grains, it will contain more fiber than white pita breads and other types of bread made with white flour.

Research suggests that eating a diet rich in whole grains and fiber may provide several health benefits, including:

• Improve digestion.
• Lower the risk of heart disease.
• Lower LDL cholesterol, total cholesterol, and triglyceride levels in people with type 2 diabetes.
• Lower blood sugar, HgA1C, and insulin levels in people with type 2 diabetes.
• Reduce the risk of developing type 2 diabetes.
• Reduce the risk of some types of cancer.
• Decrease harmful, inflammatory bacteria in the gastrointestinal tract.
• Improve cognitive function and lower the risk of Alzheimer’s disease.

Potential Drawbacks

While pita bread can provide some health benefits, there are also potential drawbacks.

Pita bread traditionally contains wheat flour, which contains gluten. This can be a problem for people who are gluten intolerant or have celiac disease.

For those watching their carbohydrate intake, pita bread is relatively high in carbohydrates and low in grams of protein. It is not appropriate for a low-carb diet as it contains quite a few grams of carbs in each serving.

Eating it in moderation and with other healthy, balanced, and real food ingredients is best. This can help minimize changes in blood sugar levels.

If you are eating store-bought pita bread, some brands may contain processed ingredients like preservatives, added sugars, artificial flavors, and sweeteners. They may also have a high sodium content. It’s best to make pita bread at home, where you have control over the ingredients, or at least to take special care to check the nutrition information on the label before you buy and eat it.

Is Pita Bread Fattening?

The “fattening” debate is always a bit loaded, and the question is a little short-sighted. In terms of the macronutrient fat content, pitas contain a measly 1.0g — a whole-wheat pita is far more carb- and protein-heavy.

Eating a pita won’t make anyone gain weight, just like other foods won’t, as long you’re keeping overall calories in mind.

Besides health conditions that may contribute, the only thing that matters is a simple math equation: making sure that the calories you eat are less than the calories your body burns each day will lead to weight loss.

Since the calories contained in pita flatbread are relatively low, you’d need to eat many pitas or a lot of other food each day to have them contribute to weight gain.