Calories in Pita Bread: Nutrition Facts & Serving Sizes
Per 1 pita, large (6-1/2" dia) (64g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One large pita (64g) contains 168 calories, 6.3g of protein, and 35.8g of carbs, making it a practical carb source for fueling workouts or building a high-protein meal. Per 100g, pita bread has 262 calories, 9.8g of protein, 55.9g of carbs, and just 1.7g of fat. The standout micronutrient is selenium at 44mcg per 100g, covering nearly 80% of the daily recommended intake. Selenium supports thyroid function and protects cells from oxidative stress. Iron at 3.1mg and magnesium at 69mg per 100g further round out the mineral profile. Pita bread is noticeably lower in fat than many other breads and has solid fiber at 6.1g per 100g. Its pocket design makes it a versatile vessel for chicken, hummus, vegetables, or gyro meat, supporting high-protein meal prep.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 pita, large (6-1/2" dia) (64g) | 167.7 | 6.3g | 35.8g | 1.1g | 3.9g |
| 1 pita, small (4" dia) (28g) | 73.4 | 2.7g | 15.7g | 0.5g | 1.7g |
| 100g | 262 | 9.8g | 55.9g | 1.7g | 6.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 262 | 13% |
| Protein | 9.8g | 20% |
| Total Fat | 1.7g | 2% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 55.9g | 20% |
| Dietary Fiber | 6.1g | 22% |
| Sugars | 2.9g | 6% |
| Sodium | 421mg | 18% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 15mg | 1% |
| Iron | 3.1mg | 17% |
| Potassium | 170mg | 4% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 69mg | 16% |
| Phosphorus | 180mg | 14% |
| Zinc | 1.5mg | 14% |
| Selenium | 44mcg | 80% |
| Folate | 35mcg | 9% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2.8mg | 18% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pita Bread
Pita bread offers a better nutritional profile than many standard breads, largely due to its selenium content, fiber levels, and protein-to-calorie ratio. Selenium at 44mcg per 100g is one of the most notable values among grain-based foods. Selenium is a trace mineral critical for thyroid hormone conversion, antioxidant enzyme function (particularly glutathione peroxidase), and immune system regulation. Many people do not get enough selenium from their diet.
The fiber content at 6.1g per 100g is stronger than white bread and comparable to whole wheat options. Dietary fiber slows glucose absorption, reducing the glycemic impact of the carbohydrate load and helping you stay full longer after eating.
Magnesium at 69mg per 100g supports muscle function, sleep quality, and energy metabolism. Iron at 3.1mg per 100g helps maintain hemoglobin levels and ensures adequate oxygen delivery to working muscles during training.
Phosphorus at 180mg per 100g is essential for ATP synthesis, the primary energy currency used during both aerobic and anaerobic exercise. Potassium at 170mg per 100g contributes to electrolyte balance and proper muscle contraction.
As a low-fat carbohydrate source with meaningful protein, pita bread is a practical tool for meal prep. Loading a large pita with chicken breast, hummus, and vegetables creates a balanced meal that hits protein, carbs, and micronutrient targets efficiently.
Dietary Considerations
Pita bread contains gluten and is not suitable for people with celiac disease or gluten sensitivity. It is vegan and dairy-free. At 262 calories per 100g with 55.9g carbs, pita bread is not compatible with keto or very low-carb diets. For weight loss and muscle building, it is a practical and relatively efficient carb source given its protein content (9.8g per 100g) and low fat. Whole wheat pita varieties offer more fiber and micronutrients than standard white pita. The sodium content at 421mg per 100g is moderate. A large pita contributes 269mg of sodium, which is reasonable within a balanced diet. Compared to other breads, pita is lower in fat and added sugars, making it a cleaner carbohydrate choice.
Daily Intake (100g)
100g of pita bread provides 13% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pita bread?
Pita bread has 262 calories per 100g. A large pita (64g) contains about 168 calories, and a small pita (28g) has around 73 calories.
Is pita bread good for weight loss?
Pita bread can fit into a weight loss diet when portioned appropriately. It has decent protein (9.8g per 100g) and fiber (6.1g per 100g) compared to other breads, which helps with satiety. A large pita at 168 calories is a reasonable carb serving when filled with lean proteins and vegetables.
How much protein is in pita bread?
Pita bread contains 9.8g of protein per 100g. A large pita (64g) provides about 6.3g of protein, making it one of the better protein contributions among bread options.
Is pita bread healthier than regular bread?
Pita bread compares favorably to white bread in a few ways: it has more fiber (6.1g vs. roughly 2.7g per 100g for white bread), more protein (9.8g vs. about 8g), and less fat. The selenium content is also notably high. Overall it is a cleaner carb choice than standard white bread.
Is pita bread gluten-free?
No, standard pita bread contains wheat and is not gluten-free. People with celiac disease or gluten intolerance should avoid it. Some specialty stores sell gluten-free pita alternatives made from rice or chickpea flour.
What goes well with pita bread for a high-protein meal?
Pita bread pairs well with chicken breast, ground turkey, feta cheese, hummus, Greek yogurt-based sauces, and vegetables like cucumber and tomato. A large pita stuffed with grilled chicken and hummus can deliver 30-plus grams of protein in a single meal.
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