Pita bread is a type of flatbread that is a staple food in many cuisines around the world. With its convenience, versatility, and enjoyable flavor, pita has become increasingly popular. However, many health-conscious individuals wonder about the calorie content of pita bread and if it can be part of a low-calorie diet.
What is Pita Bread?
Pita bread, also known as Arabic bread, is a soft, slightly leavened flatbread that can be opened up to form a pocket which can be filled with a variety of ingredients. It is made with wheat flour, water, yeast, and salt. The dough is rolled out thin and baked at a high temperature, which causes the flattened rounds of dough to puff up and form the characteristic pocket.
Pita originated in the Middle East and Mediterranean region, where it is still a dietary staple. It is now popular worldwide both as a table bread and a sandwich bread. There are two main types of pita bread:
- Pocket pita has a pocket that opens up fully. It can be filled with sandwich fillings or dips.
- Balady pita does not have a pocket and is used as a flatbread.
The most common pita is white pita made from refined wheat flour. However, whole wheat or multigrain pitas are also available for a higher fiber and nutrient content.
Nutrition Information of Pita Bread
The main nutrients in pita bread are:
- Carbohydrates: Pita is high in carbohydrates as it is made from wheat flour. A 1-ounce slice of white pita contains about 15 grams of carbohydrate.
- Fiber: Whole wheat pita provides more fiber than white pita. An average slice of whole wheat pita can have 1-3 grams of fiber.
- Protein: Pita bread contains some protein from the wheat, around 2-3 grams per slice.
- Fat: Pita bread is very low in fat, with 1 gram or less per slice.
- Calories: The number of calories in pita depends on the size and type. On average, a 1-ounce slice of white pita contains around 70 calories.
Nutritionally, pita bread is considered a refined grain product due to being made with refined wheat flour. But it provides some important nutrients like B vitamins, iron, and calcium. Choosing whole grain pita provides the benefits of fiber and other nutrients found in the germ and bran of whole wheat.
Calories in Different Types of Pita Bread
| Type | Calories per slice (1 oz/28g) |
|---|---|
| White Pita | 70 |
| Whole Wheat Pita | 75 |
| Multigrain Pita | 80 |
As the table shows, whole wheat and multigrain pitas tend to be slightly higher in calories than white pita. However, the calorie differences are small. The fiber and nutrients in whole grain pitas make them a healthier choice despite being marginally higher in calories.
Pita Bread Calories in Comparison to Other Breads
Compared to other popular bread varieties, pita bread is on the lower end calorie-wise. Here is how it compares:
| Bread Type | Calories per slice |
|---|---|
| White Pita Bread | 70 |
| Whole Wheat Bread | 80 |
| White Bread | 75 |
| Sourdough Bread | 100 |
| Baguette | 135 |
| Croissant | 170 |
Pita provides fewer calories slice for slice than most yeast breads like sourdough, as well as rich breads like croissants. The lighter texture and lack of oil or butter keeps the calorie content lower. Even whole wheat pita is lower in calories than many refined bread types.
Tips for Enjoying Low-Calorie Pita
Here are some tips to keep pita bread low in calories:
Choose smaller pitas
The calories in pita bread can vary significantly depending on the size. Some bakeries sell very large pitas up to 300 calories each. Opt for smaller 3-4 inch pitas to control portions and calories.
Pick whole wheat or multigrain pitas
The whole grain varieties have more vitamins, minerals, and fiber. The extra nutrition makes the slightly higher calories worthwhile.
Load up on veggies
When making pita sandwiches or wraps, fill them up with lots of low-calorie vegetables like lettuce, tomatoes, cucumbers, peppers, and onions to maximize nutrients and fiber.
Use low-fat fillings and condiments
Choose low-fat meats, cheeses, hummus, tahini, dressing, and other fillings to keep the calories of your pita fillings under control. Olive oil and balsamic make healthy pita fillings.
Cut pitas into wedges
If serving pita on the side of dishes, cut them into smaller wedges rather than eating a whole pita round.
Avoid frying
While fried pita chips may be tempting, the calories add up fast. For lower-calorie pita chips, brush with olive oil and bake until crispy instead.
Low-Calorie Pita Bread Recipe Ideas
Here are some tasty and nutritious ways to enjoy pita bread while keeping calories in check:
Pita Pizza
Top a pita with tomato sauce, vegetables, a sprinkling of cheese, and italian seasoning. Bake until hot and crispy.
Chicken Shawarma Wrap
Stuffed with shaved chicken, lettuce, tomato, onions, and tzatziki sauce.
Vegetable Hummus Wrap
Filled with hummus, cucumber, roasted red peppers, feta, and spinach.
Tuna Pita Pocket
Flaked tuna mixed with celery, onion, lemon juice, and low-fat mayo inside a whole wheat pita.
Turkey and Avocado Sandwich
Lean turkey breast with avocado, tomato, sprouts, and mustard on pita bread.
Greek Pita
A whole wheat pita stuffed with grilled chicken, tomatoes, cucumber, feta, and Greek dressing.
Caprese Pita
Mozzarella, tomato, basil, and balsamic glaze in a toasted pita pocket.
Is Pita Bread Healthy?
Pita bread can be a healthy choice as part of a balanced diet for several reasons:
- Provides carbohydrates for energy
- Relatively low in calories compared to many other breads
- Very low in fat, especially when avoiding fried pita chips
- Higher in nutrients like B vitamins, iron, and calcium than many other refined grain products
- Whole wheat pita provides extra fiber and nutrients
- The pocket makes a convenient vessel for healthy fillings and toppings
- Versatile to eat as sandwiches, snacks, or a side dish
However, there are also some downsides to consider:
- Made with refined wheat flour, so low in fiber without whole grain varieties
- Can contain added sugar, salt, and preservatives
- Small size makes portion control important
- Often topped with high-fat, high-calorie ingredients
Overall, pita bread is a better choice than many other refined carb options like donuts or croissants. Enjoying pita in moderation with healthy fillings as part of an overall nutrient-dense diet can fit into healthy eating patterns.
The Bottom Line
Is pita bread low in calories? Compared to many other breads, pita bread is relatively low in calories. On average, a 1-ounce slice of white pita contains around 70 calories, while whole wheat pita has 75 calories. So enjoying pita bread in proper portion sizes can be part of a reduced-calorie diet.
To make the most of pita nutrition while controlling calories, choose smaller whole wheat or multigrain pitas. Load up sandwiches and wraps with low-calorie vegetables and condiments. Cut pita into wedges rather than eating the whole rounds. Avoid frying pita to make chips and opt for healthier pita toppings and fillings. With smart choices, pita bread can be a tasty lower-calorie option.