Whole wheat pita bread can be a nutritious addition to a healthy diet, but it’s important to pay attention to serving sizes to keep calories under control. In this article, we’ll break down the calories and other nutrition information in whole wheat pita bread to help you make informed choices.
The Basics: What is Whole Wheat Pita Bread?
Pita bread is a flatbread that has origins in the Middle East and Mediterranean regions. The traditional version is made from wheat flour. Whole wheat pita bread is a variation made with whole wheat flour or a blend of whole wheat and refined white flours.
Whole wheat flour contains the entire wheat kernel, including the nutrient-dense germ and bran. Refined white flour has the bran and germ removed, stripping away much of the fiber, vitamins, and minerals. Using whole wheat flour gives pita bread more nutrients and fiber compared to white flour pitas.
In addition to flour, basic pita bread ingredients include water, yeast, salt, and sometimes olive oil. The dough is rolled out flat, then baked at a high temperature. This causes the bread to puff up and form a pocket.
Whole wheat pita is often used for sandwiches, dipping in hummus, making pizzas, and other applications. It has a slightly nutty, wheaty taste.
Calories in Whole Wheat Pita by Serving Size
The number of calories in whole wheat pita can vary depending on the brand, specific ingredients, and serving size. Here is the typical calorie count for common serving sizes of plain, whole wheat pita bread:
- 1 small pita (4 inches across): about 70 calories
- 1 medium pita (6 inches across): about 120 calories
- 1 large pita (8 inches across): about 170 calories
For comparison, white flour pitas have about the same number of calories by size. However, whole wheat provides more nutrition per calorie compared to refined grain breads.
Nutrition Facts for a 6-Inch Whole Wheat Pita
Here are the full nutrition facts for a medium 6-inch whole wheat pita weighing around 1 ounce (28 grams):
| Nutrition Facts | 1 medium whole wheat pita (28g) |
|---|---|
| Calories | 120 |
| Total Fat | 1g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 150mg |
| Total Carbohydrates | 23g |
| Dietary Fiber | 3g |
| Total Sugars | 0g |
| Added Sugars | 0g |
| Protein | 4g |
Calculating Calories When Adding Fillings and Toppings
While plain whole wheat pita is relatively low in calories, what you put on your pita can significantly increase the calories, fat, carbs, and other nutrients. Here are some examples with estimated calorie counts:
- Hummus and veggies – 1 medium pita (120 calories) + 2 Tbsp hummus (60 calories) + 1/2 cup raw veggies (10 calories) = About 190 calories
- Chicken salad – 1 medium pita (120 calories) + 3 oz chicken salad with mayo (180 calories) = About 300 calories
- Peanut butter and jelly – 1 medium pita (120 calories) + 1 Tbsp peanut butter (100 calories) + 1 Tbsp jelly (50 calories) = About 270 calories
- Pizza – 1 medium pita (120 calories) + 2 Tbsp pizza sauce (30 calories) + 1 oz mozzarella (85 calories) + veggies (10 calories) = About 245 calories
As you can see, loading up a pita with high calorie meats, cheeses, spreads, oils and dressings can cause the calories to climb substantially. Enjoy these tasty fillings in moderation by limiting portion sizes.
Tips for Enjoying Whole Wheat Pitas as Part of a Healthy Diet
Here are some tips to enjoy whole wheat pita bread as part of a balanced, calorie-conscious diet:
- Read nutrition labels and stick to 1 medium pita as a standard serving size. This keeps calories around 120 for the bread itself.
- Load up on veggies instead of high-calorie meats, cheeses and condiments in pita sandwiches and pizzas.
- Measure hummus, nut butters, dressings and other dips instead of spreading freely.
- Swap out higher calorie pitas for lettuce wraps or salad bowls for a lighter option.
- Look for added fiber in pitas to help boost fullness.
- Pair pita with soup, salad and other low calorie sides for a filling meal.
- Save the large 8-inch pitas for when you are very hungry or splitting with others.
The Nutritional Benefits of Whole Wheat Pita Bread
Despite the need to watch portion sizes, whole wheat pita bread can be a healthy choice as part of a balanced diet. Here are some of the key nutrients found in whole wheat pita bread:
- Fiber: A 2-ounce serving of whole wheat pita provides about 6 grams of fiber. Fiber promotes satiety, digestive health, and heart health.
- B Vitamins: Whole wheat is an excellent source of B vitamins like thiamin, riboflavin, niacin, and folate.
- Iron: Whole wheat pitas provide a few milligrams of iron per serving, which helps transport oxygen in the blood.
- Magnesium: An essential mineral that plays a role in muscle, nerve and immune function. Whole grains are a good source.
- Selenium: This antioxidant mineral is found in whole grains and plays a role in thyroid health.
While refined white flour pitas may be fortified with some vitamins and minerals, the whole wheat version provides a more complete, fiber-rich nutrition package.
Choosing the Healthiest Whole Wheat Pitas
Read ingredient lists carefully when selecting whole wheat pitas. The first ingredient should be whole wheat flour or whole grain wheat flour. Other healthy ingredients like oils, oats or added bran are also beneficial.
Avoid pitas with:
- White enriched flour as the first ingredient. This indicates it’s mostly refined grains, not whole wheat.
- High fructose corn syrup or other added sugars.
- Trans fats listed in the ingredient list.
- Excess sodium (aim for under 200mg per serving).
Ideally, choose pitas with at least 3 grams of fiber per serving. This indicates it is likely a good source of whole grains.
Some of the Healthiest Brands
Here are a few top brands for healthy whole wheat pita bread:
- Food For Life Ezekiel 4:9 Sprouted Whole Grain Pita Bread – Made with sprouted wheat kernels and minimal ingredients. 6g fiber per serving.
- Toufayan Bakeries Whole Wheat Pitas – Made with just whole wheat flour, water and sea salt. 5g fiber per serving.
- Joseph’s Flax, Oat Bran and Whole Wheat Pitas – Contains flaxseeds, oats and wheat bran for extra nutrition. 5g fiber per pita.
- Arnold Select Multigrain Pitas – Made with whole grains like whole wheat, oats, millet and flax. 3g fiber per serving.
Low-Calorie Fillings and Toppings For Whole Wheat Pitas
Keep your whole wheat pita light and nutritious with these flavorful, low-calorie fillings and toppings:
Vegetables
- Lettuce
- Spinach
- Tomatoes
- Onions
- Peppers
- Cucumbers
- Carrots
- Sprouts
- Avocado
Fruits
- Blueberries
- Strawberries
- Banana slices
- Mango
- Apple
Condiments and Spreads
- Mustard
- Low-fat plain Greek yogurt
- Hummus
- Tahini
- Peanut butter powder
- tzatziki
Lean Proteins
- Chicken breast
- Canned tuna
- Lean deli turkey
- Beans
- Lentils
- Edamame
- Tofu
Whole Grains
- Quinoa
- Brown rice
- Barley
- Buckwheat
- Bulgur wheat
Healthy Fats
- Olive oil
- Avocado oil
- Nuts and seeds
Dairy
- Low-fat feta
- Low-fat mozzarella
- Reduced fat cheese
- Goat cheese
Herbs and Spices
Flavor pitas with salt-free herbs and spices instead of high-sodium condiments. Try basil, oregano, thyme, garlic powder, cumin, paprika, red pepper flakes, lemon juice and black pepper.
Whole Wheat Pita Bread Recipe
Want to bake your own whole wheat pita bread at home? Here is a simple, tasty recipe:
Ingredients
- 1 1⁄2 cups whole wheat flour
- 1⁄2 cup white whole wheat flour
- 1 1⁄4 teaspoon salt
- 1 1⁄4 teaspoon instant yeast
- 1 tablespoon olive oil
- 3⁄4 cup plus 1 tablespoon water, lukewarm
Steps
- In a large bowl, whisk together the flours, salt and yeast. Create a well in the middle and pour in the oil and warm water. Mix thoroughly to form a shaggy dough.
- On a lightly floured surface, knead the dough for about 10 minutes until smooth and elastic. Place in an oiled bowl, cover and let rise for 1 hour.
- Preheat oven to 450°F. Divide the dough into 8 equal pieces. On a lightly floured surface, use a rolling pin to roll each piece into a round flatbread about 1/4 inch thick.
- Place pitas on a lightly greased or parchment lined baking sheet. Bake for 4 to 5 minutes until lightly puffed. Enjoy fresh or freeze for later.
Conclusion
Whole wheat pita bread can make a nutritious addition to a healthy diet when eaten in moderation. A medium 6-inch pita has around 120 calories, while larger pitas provide about 170 calories each. Loading up pitas with high-calorie fillings can cause the calories to add up quickly. Stick to a single serving of pita and fill it with lean proteins and lots of veggies to keep calories under control. Choose whole grain varieties over refined white pitas for the most nutritional bang for your buck.
