Bread, pita, white, enriched
Whole food · Baked Products
Photo: Wikipedia
White pita is a soft, pocket-forming flatbread with a mild, slightly wheaty flavor and a tender, chewy texture. Its signature pocket is created by steam during baking, making it a natural vessel for fillings. Nutritionally, it's a carb-dense staple, providing quick energy with a modest protein boost.
Calorie split: 13% protein · 83% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People adore its unparalleled versatility—it's a blank canvas that can be toasted, stuffed, dipped, or torn for scoops. Its pocket is a brilliant, edible container that makes meals portable and fun, deeply embedded in Mediterranean and Middle Eastern dining culture.
⚠️ Watch-outs & how to enjoy it better
As a refined white flour product, it can cause rapid blood-sugar spikes, especially for those with insulin sensitivity. It's also a common gluten-containing allergen. To counteract, pair it with protein (like hummus or grilled chicken) and healthy fats (like olive oil or avocado) to slow digestion, or opt for a whole-wheat version for more fiber.
Key benefits
- Excellent source of quick-release energy from complex carbs.
- Provides a moderate amount of plant-based protein (9.1g per 100g).
- Low in fat, making it a lean carbohydrate choice.
- The pocket structure is ideal for holding fillings without mess.
- Enriched with B vitamins and iron, common in white flour products.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pocket in pita bread isn't rolled or cut; it forms naturally when the dough's high moisture content turns to steam in a very hot oven, puffing the bread like a balloon.
Full nutrition (USDA data · scales with serving)
| Water | 32.1 g |
| Energy | 275 kcal |
| Energy | 1151 kj |
| Protein | 9.1 g |
| Total lipid (fat) | 1.2 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 55.7 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 86.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 120 mg |
| Sodium, Na | 536 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.48 mg |
| Selenium, Se | 27.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.60 mg |
| Riboflavin | 0.33 mg |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.40 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 107 ug |
| Folic acid | 83.0 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 165 ug |
| Choline, total | 14.6 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 53.0 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.17 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 | 0.16 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.10 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.09 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.54 g |
| PUFA 18:2 | 0.51 g |
| PUFA 18:3 | 0.02 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)
| Tryptophan | 0.10 g |
| Threonine | 0.26 g |
| Isoleucine | 0.35 g |
| Leucine | 0.63 g |
| Lysine | 0.22 g |
| Methionine | 0.16 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.26 g |
| Valine | 0.39 g |
| Arginine | 0.33 g |
| Histidine | 0.20 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.41 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.32 g |
| Proline | 1.0 g |
| Serine | 0.44 g |
FAQ
Why does my pita bread not have a pocket?
The pocket forms from steam in a very hot oven (450-500°F/230-260°C). If your oven isn't hot enough, or if the dough is overworked or too thick, it may not puff fully. Ensure a preheated baking stone or steel for best results.
Is white pita bread healthy?
It's a source of energy and some protein but is lower in fiber and nutrients than whole-wheat versions. Its healthiness depends on your overall diet and portion size. Pairing it with nutrient-dense foods like vegetables and lean protein makes for a balanced meal.
How do I keep pita bread soft?
Store it in an airtight bag at room temperature for a few days. For longer storage, freeze it. To refresh stale pita, sprinkle with a little water and warm it in a toaster oven, skillet, or directly over a gas flame for a few seconds per side.
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 2.75 kcal/g · 13% calories from protein · 2.2 g fiber · 1.3 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: 4.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.