Bread, pita, wheat or cracked wheat
Common food
Photo: Wikipedia
Pita is a soft, slightly chewy flatbread with a characteristic pocket, perfect for stuffing or dipping. Made from wheat or cracked wheat flour, it has a mild, slightly nutty flavor and a tender, airy texture when fresh. Nutritionally, it's a solid source of carbohydrates and provides a notable amount of plant-based protein.
Calorie split: 14% protein · 80% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love pita for its incredible versatility—it's the perfect edible vessel for everything from hummus and falafel to grilled meats and fresh salads. Its soft, pocketed structure makes it a fun and functional staple in Mediterranean and Middle Eastern cuisines.
⚠️ Watch-outs & how to enjoy it better
As a refined wheat product, it can cause rapid blood sugar spikes, especially when eaten alone. To counteract this, pair it with protein (like chicken or legumes) and healthy fats (like olive oil or tahini) to slow digestion. Those with celiac disease or gluten sensitivity must avoid it entirely.
Key benefits
- Good source of dietary fiber
- Provides plant-based protein
- Low in fat
- Versatile base for many meals
- Convenient pocket for fillings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pocket in pita bread forms from steam during baking; the dough is cooked at a very high temperature, causing it to puff up like a balloon and separate into two layers.
Full nutrition (USDA data · scales with serving)
| Water | 30.6 g |
| Energy | 262 kcal |
| Protein | 9.8 g |
| Total lipid (fat) | 1.7 g |
| Carbohydrate, by difference | 55.9 g |
| Fiber, total dietary | 6.1 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 69.0 mg |
| Phosphorus, P | 180 mg |
| Potassium, K | 170 mg |
| Sodium, Na | 421 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.29 mg |
| Selenium, Se | 44.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.34 mg |
| Riboflavin | 0.08 mg |
| Niacin | 2.8 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 35.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 35.0 ug |
| Choline, total | 26.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 53.0 ug |
| Vitamin E (alpha-tocopherol) | 0.61 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.21 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.37 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.35 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.31 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Bread, salvadoran sweet cheese (quesadilla salvadorena) — USDA does not publish this profile for Bread.
| Tryptophan | 0.07 g |
| Threonine | 0.21 g |
| Isoleucine | 0.30 g |
| Leucine | 0.65 g |
| Lysine | 0.50 g |
| Methionine | 0.28 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.23 g |
| Valine | 0.43 g |
| Arginine | 0.25 g |
| Histidine | 0.15 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.59 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.20 g |
| Proline | 0.83 g |
| Serine | 0.45 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between pita and naan?
Pita is typically leavened with yeast and baked at high heat to form a pocket, while naan is leavened with yogurt and baked in a tandoor, resulting in a denser, chewier bread without a pocket.
Can I freeze pita bread?
Yes, pita freezes exceptionally well. Separate the pieces with parchment paper, place in a freezer bag, and it will keep for months. Reheat directly from frozen in a toaster or oven.
How do I keep pita soft?
Store it in an airtight bag or container at room temperature for a day or two. For longer storage, freeze it. To refresh stale pita, sprinkle with water and warm briefly in the oven.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.62 kcal/g · 15% calories from protein · 6.1 g fiber · 2.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.48 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.