Pitta bread is a staple in Middle Eastern and Mediterranean cuisine, often used as a wrap, dipper, or sandwich base. It’s simple, versatile, and widely available in UK supermarkets. But how many calories are in a pitta bread and how does it fit into a balanced diet?

Calories by Size and Weight

The number of calories in a pitta bread depends on its size, thickness, and whether it’s white, wholemeal, or multigrain. On average, a standard white pitta bread (60g) contains approximately 165 calories.

Here’s a general guide by weight:

  • Small pitta (40g): around 110 calories
  • Standard pitta (60g): approx. 165 calories
  • Large pitta (80g): approx. 220 calories
  • 100g of pitta bread: around 275 calories

Wholemeal and multigrain versions may vary slightly, often providing more fibre and slightly fewer net carbs.

Nutritional Breakdown of Pitta Bread

For a standard 60g white pitta bread, the nutritional values are typically:

  • Calories: 165
  • Carbohydrates: 33g
  • Of which sugars: 0.5g
  • Fat: 1g
  • Saturated fat: 0.2g
  • Protein: 5g
  • Fibre: 2g (white), 4–6g (wholemeal)
  • Salt: 0.5g

Wholemeal pitta bread offers a better nutrient profile with more fibre and a lower glycaemic load.

Benefits of Pitta Bread

Pitta bread can be a good source of complex carbohydrates and plant-based protein, particularly if made from wholemeal flour. It's low in fat and sugar, making it a suitable base for healthy meals. The structure of the bread allows for creative fillings and makes portion control easy.

Wholemeal pitta also provides dietary fibre, which supports digestive health and can help you feel full for longer. It’s also a relatively clean food, often made from just a few ingredients: flour, water, yeast, and salt.

Downsides of Pitta Bread

White pitta bread, like most refined carbs, is lower in fibre and can contribute to blood sugar spikes if eaten in excess or without adequate protein or fat. It’s easy to overfill or pair with high-calorie sauces and meats, which can turn a healthy base into a calorie-heavy meal.

Some supermarket versions may include preservatives, sugar, or additives to extend shelf life, so checking the ingredients list is worthwhile if you’re aiming to eat clean.

Dietary Impact and the GI Index

Pitta bread sits in the moderate range on the glycaemic index (GI). White pitta tends to have a moderate to high GI (around 57–70), while wholemeal pitta is usually moderate to low GI (around 50–55). This means white pitta can cause faster spikes in blood sugar, especially if eaten alone.

To reduce the glycaemic impact, pair pitta with lean protein, healthy fats, and fibre-rich veg, think grilled chicken with salad and hummus or falafel with tahini and greens.

How Is Pitta Bread Made?

Traditional pitta bread is made by mixing flour, water, yeast, and salt into a dough, which is left to rise. After shaping into flat rounds, it’s baked at high temperatures. The rapid baking process causes steam to puff up the dough, creating the classic pocket inside.

The basic recipe remains simple and plant-based. Variations like wholemeal pitta or seeded versions add extra ingredients for texture and nutrition but follow the same fundamental process.

Healthy Alternatives to Pitta Bread

If you're looking to lower your carb intake, try using lettuce wraps, wholemeal tortilla wraps, or even grilled aubergine slices as a base for your fillings. For added fibre and slower digestion, wholemeal pitta is the best swap for white pitta.

For gluten-free diets, look for gluten-free pitta made with ingredients like rice flour or buckwheat, though calorie content may be similar depending on recipe.

Summary

A standard pitta bread contains around 165 calories, with most of the energy coming from carbohydrates. It’s low in fat, low in sugar, and can be a healthy part of your diet, especially when made from wholemeal flour. White pitta has a higher glycaemic impact and less fibre but is still a decent option when eaten in moderation. For the best results, pair it with lean proteins and vegetables, or switch to wholemeal for a more balanced, filling meal base.

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