The Health Benefits of Pita Bread: A Nutritious and Delicious Option


Could pita bread be a possible option for individuals trying to eat healthier?

Pita Bread

Pita bread is a yeast-leavened, round flatbread made with wheat flour. When baked, the dough turns into two layers. These layers create a pocket that can be filled with vegetables, meats, or vegetarian proteins. Pita bread offers health benefits because of its low carbohydrate count, the amount of nutrients in one serving, and the use of wheat flour.


Nutrition information for one serving of pita bread is 39 grams. (U.S. Department of Agriculture 2021)

  • Carbohydrates โ€“ 17 grams
  • Fat โ€“ 0.998 grams
  • Protein โ€“ 4.02 grams
  • Fiber โ€“ 1.99 grams
  • Sodium โ€“ 120 milligrams
  • Sugars โ€“ 0 grams
  • Calories โ€“ 90.1


  • The carbohydrate count for pita bread is 17 grams per serving or a little more than one carb count โ€“ 15 grams, used in meal planning for individuals with diabetes.
  • Non-keto bread is around 20 grams of carbohydrates per serving or slice.
  • Pita bread has a lower carbohydrate count than most breads.


  • Pita breads are relatively low in fat content.
  • The total lipid fat is under 2 grams, only 2% of the recommended daily amount or RDA.
  • The bread contains no fatty acids or trans or saturated fat.


  • Four grams of protein are in one serving of pita bread.
  • The protein content is found in the wheat flour.

Vitamins and Minerals

Other minerals in pita bread include:

  • Calcium, with 60.1 milligrams per serving.
  • Iron with 1.08 milligrams per serving โ€“ย helps the body create hemoglobin, a protein in red blood cells that carries oxygen from the lungs. (National Institute of Health, 2023)
  • Sodium with 120 milligrams.
  • According to the Federal Drug Administration, this is a low amount of sodium. However, individuals should stay aware of sodium intake and limit it to no more than 2,300 milligrams per day.
  • The average adult consumes about 3,400 milligrams of sodium a day. (Food and Drug Administration, 2022)


  • One serving of pita bread contains 90 calories.
  • Pita bread for a sandwich contains fewer calories than two slices of regular bread.


Potential health benefitsย include the following:

Glucose Levels Lowered

  • Whole wheat can be beneficial to glucose levels.
  • The American Diabetes Association suggests that choosing bread with whole wheat grains, like pita bread, instead of white bread, can work to keep blood sugar levels from spiking. (American Diabetes Association 2024)

Digestion Support

  • Whole-grain pita bread fiber content can benefit the digestive system by regulating bowel movements.
  • Complex carbohydrates are digested slower than simple carbohydrates, keeping the body fuller for longer and assisting in weight management. (Harvard Health 2022)

Protein Source

  • Pita bread provides a healthy amount of protein.
  • A serving contains around 8% of protein.
  • Consuming the proper amount of protein helps in muscle repair. (Harvard Health 2024)


Major allergies or intolerances can cause individuals to pass on the bread. What individuals need to know.

Celiac Disease

  • Celiac disease is a heredity autoimmune disease that occurs in genetically predisposed individuals.
  • Individuals with the disease cannot ingest gluten โ€“ a protein found in wheat โ€“ which can lead to small intestinal damage.
  • Individuals who experience gastrointestinal distress when eating wheat should consult a healthcare professional to get tested. (Celiac Disease Foundation 2023)

Wheat Allergy

  • A wheat allergy may mimic celiac disease symptoms, but they are different allergies.
  • The allergy occurs when the body produces antibodies to wheat proteins.
  • Symptoms include anaphylaxis, swelling and itching of the mouth, nasal congestion, headache, cramps, nausea, vomiting, and breathing difficulties. (American College of Allergy, Asthma, and Immunology 2024)
  • Individuals who suspect a wheat allergy should consult a healthcare provider about an allergy test.

Gluten Intolerance

  • Gluten intolerance can cause similar symptoms to celiac disease when eating products containing gluten.
  • Symptoms include bloating, abdominal pain, constipation, joint pain, fatigue, brain fog, and depression. (Celiac Disease Foundation 2023)


Pita bread preparation options.

  • Dunk the bread in sauces or dips.
  • Use the bread for pita-pocket sandwiches and fill it with meats and/or vegetables.
  • Cut the bread and bake for pita chips.
  • Cut the bread into small cubes and toast as an alternative to croutons for salads and soups.
  • Grill the pita bread.

Diabetes and Back Pain


USDA. Pita Bread. (2021). Pita Bread. Retrieved from

National Institute of Health, Office of Dietary Supplements. (2023). Iron. Retrieved from

Food and Drug Administration. (2022). Sodium in your diet. Retrieved from

American Diabetes Association. (2024). Types of carbohydrates (Food and Nutrition, Issue.

Harvard Health. (2022). Fiber (The Nutrition Source, Issue.

Harvard Health. (2024). Protein (The Nutrition Source, Issue.

Celiac Disease Foundation. (2023). What is celiac disease? (About Celiac Disease, Issue.

American College of Allergy, Asthma, and Immunology. (2024). Wheat (Allergic Conditions, Issue.

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Professional Scope of Practice *

The information herein on "The Health Benefits of Pita Bread: A Nutritious and Delicious Option" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

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Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

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We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

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Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*


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