Bread, pita, whole wheat
Common food
Photo: Wikipedia
Whole wheat pita is a soft, pocketed flatbread made from whole grain flour, offering a slightly nutty flavor and a chewy, tender texture. Its signature pocket forms from steam during baking, creating a natural vessel for fillings. Nutritionally, it's a solid source of fiber and plant-based protein, making it more satisfying than its white flour counterpart.
Calorie split: 14% protein · 80% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love whole wheat pita for its incredible versatility—it's a blank canvas for everything from creamy hummus to grilled chicken and fresh salads. Its mild, earthy flavor complements rather than overpowers other ingredients, and its pocket is a cultural staple for on-the-go eating in many cuisines.
⚠️ Watch-outs & how to enjoy it better
As a wheat product, it contains gluten, making it unsuitable for those with celiac disease or gluten sensitivity. Its carbohydrate content (55.89g per 100g) can contribute to blood sugar spikes if eaten alone in large portions. To counteract this, pair it with protein (like falafel or chicken) or healthy fats (like tahini or olive oil) to slow digestion and stabilize blood sugar. Always check labels for sodium content, which can vary.
Key benefits
- High in dietary fiber (6.1g per 100g) for digestive health.
- Good source of plant-based protein (9.8g per 100g).
- Contains more micronutrients like B vitamins and iron than refined white pita.
- The pocket design makes it ideal for low-mess, handheld meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pocket in pita bread isn't manually created; it forms naturally when the dough's high moisture content turns to steam in a very hot oven, causing the layers to puff apart.
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 whole wheat pita and white pita?
Whole wheat pita is made from flour that includes the entire wheat kernel (bran, germ, endosperm), giving it more fiber, protein, and nutrients. White pita uses refined flour, which strips away the bran and germ, resulting in a lighter color and texture but fewer nutrients.
How do I keep pita bread soft?
Store it in an airtight bag or container at room temperature for a few days. For longer storage, freeze it. To refresh stale pita, lightly sprinkle it with water and warm it in a skillet, oven, or microwave for a few seconds.
Can I make pita chips from whole wheat pita?
Absolutely. Cut the pita into wedges, brush lightly with olive oil, season, and bake at 375°F (190°C) until crisp and golden, about 10-12 minutes. They make a sturdy, fiber-rich dipper.
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.