✦ 255 kcal per 100g ✦ Only 1.3g fat per 100g — one of the lowest-fat breads ✦ Good protein at 9.1g per 100g ✦ 55.1g carbohydrate per 100g ✦ Versatile — use as a wrap, dipper or sandwich

White pitta is a Middle Eastern leavened flatbread that puffs during baking to create an internal pocket. At 255 kcal and just 1.3g fat per 100g it is one of the lower-fat breads. It is versatile as a wrap, dipper or sandwich pocket.

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Preparation note

Warm briefly in a toaster or dry pan to restore flexibility. Fill with hummus, falafel or salad for a balanced meal.

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Macronutrients per 100g

255
kcal
Energy
9.10
g
Protein
55.1
g
Carbs
2.40
g
Fibre
1.30
g
Fat
3.00
g
Sugars
0.20
g
Saturates
1.00
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

62
GI Score
🟡 Medium GI
9
GL / Serving
Low Load

Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Chloride 640 mg 80%
Potassium 178 mg 9%
Calcium 138 mg 17%
Phosphorus 99.0 mg 14%
Magnesium 22.0 mg 6%
Folate 20.0 µg 10%
Niacin (B3) 2.20 mg 14%
Selenium 2.00 µg 4%
Iron 1.90 mg 14%
Zinc 0.800 mg 8%
Manganese 0.480 mg 24%
Thiamin (B1) 0.340 mg 31%
Copper 0.120 mg 12%
Riboflavin (B2) 0.080 mg 6%
Pantothenic Acid (B5) 0.000 mg 0%
Vitamin K 0.000 µg 0%
Vitamin D 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Vitamin B6 0.000 mg 0%
Vitamin E (alpha-TE) 0.000 mg 0%
Vitamin A (RE) 0.000 µg 0%
Iodine 0.000 µg 0%
Monounsaturated fat 0.100 g —
Omega-3 (Alpha-linolenic acid) 0.000 g —
Omega-6 (Linoleic acid) 0.000 g —

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources:
Bread Other 🇬🇧 CoFID 2021 · 11-974