Whole-wheat pita
Also known as: brown khubz
Fine to eat — keep the portion small and pair with protein or vegetables.
More fibre than white pita — fill with salad and protein.
Portion guide
1 small (about 40 g)
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per 1 small
| Calories | 105 kcal |
|---|---|
| Total carbohydrates | 22 g |
| Protein | 4 g |
| Fat | 1 g |
| Fibre | 3 g |
No reliable GI value published for this food.
Better ways to cook it
- Keep breads thin and small
- Cook without added ghee or butter
Practical advice
- Keep the portion small
- Eat it with vegetables and protein
Detailed clinical explanation
Contains a meaningful carbohydrate load; portion size, cooking method and food pairing determine the glucose response.
Scientific references
- USDA FoodData Central — values for the stated portion.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
Last medically reviewed: 3 November 2026
Related foods
Missi roti
besan roti
Gram flour in the dough lowers the glucose rise.
Portion: 1 medium (about 50 g)
Arabic bread (khubz)
khobz, pita
Common Arabic flatbread — whole-wheat versions are better.
Portion: ½ medium piece (about 40 g)
Pandesal
pan de sal
Soft white roll — whole-wheat versions are better.
Portion: 1 small roll (about 35 g)
Educational information only — your own targets depend on your medicines and health. Compare with another food