Grains And Cereals • Deep Nutrition Analytics
Bread, pita, whole-wheat
As a recognized grains and cereals, Bread, pita, whole-wheat delivers 262 calories per 100g, with energy primarily anchored by carbohydrates (55.9g) to support daily activity. It contributes substantial micronutrient density, highlighted by Selenium at 80% of the standard daily value (44 µg). Despite a higher energy concentration (2.6 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 9.8 g
- Carbohydrates
- 55.9 g
- Fat
- 1.7 g
- Fiber
- 6.1 g
Carbohydrate Quality & Sustained Energy
Bread, pita, whole-wheat delivers 55.9g of carbohydrates balanced with 6.1g of fiber, yielding 49.8g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 1.7 g |
| Total Sugars | 2.9 g |
| Fiber, total dietary | 6.1 g |
| Protein | 9.8 g |
| Carbohydrate, by difference | 55.9 g |
| Energy | 262 kcal |
| Energy | 1100 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 44 µg |
| Manganese | 1.7 mg |
| Copper | 0.3 mg |
| Sodium | 421 mg |
| Iron | 3.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.6 mg |
| Vitamin K (phylloquinone) | 1.4 µg |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 421 mg |
| Magnesium, Mg | 69 mg |
| Phosphorus, P | 180 mg |
| Manganese, Mn | 1.7 mg |
| Calcium, Ca | 15 mg |
| Potassium, K | 170 mg |
| Zinc, Zn | 1.5 mg |
| Iron, Fe | 3.1 mg |
| Copper, Cu | 0.3 mg |
| Selenium, Se | 44 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, total | 35 µg |
| Lutein + zeaxanthin | 53 µg |
| Choline, total | 26.5 mg |
| Folate, DFE | 35 µg |
| Folate, food | 35 µg |
| Carotene, beta | 4 µg |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Fatty acids, total saturated | 0.2 g |
| MUFA 16:1 | 0 g |
| SFA 16:0 | 0.4 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.3 g |
| PUFA 18:2 | 1 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0 g |
| Fatty acids, total monounsaturated | 0.3 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| Ash | 2 g |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.3 g |
| Alanine | 0.3 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.4 g |
| Proline | 1.1 g |
| Thiamin | 0.3 mg |
| Riboflavin | 0.1 mg |
| Water | 30.6 g |
| Niacin | 2.8 mg |
| Isoleucine | 0.4 g |
| Leucine | 0.7 g |
| Lysine | 0.3 g |
| Cystine | 0.2 g |
| Valine | 0.4 g |
| Arginine | 0.5 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.5 g |
| Serine | 0.5 g |
| Pantothenic acid | 0.8 mg |
Nutritional Highlights & Outliers
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Nutrient Density Payload
Contains 7 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- pita, large (6-1/2" dia)64 g
- pita, small (4" dia)28 g
Compare Bread, pita, whole-wheat with Category Peers
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Bread, pita, whole-wheat
Compared to Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), Bread, pita, whole-wheat has 281% more fiber and 0% lower calories per 100g.
Bread, cracked-wheat vs Bread, pita, whole-wheat
Compared to Bread, cracked-wheat, Bread, pita, whole-wheat has 11% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Bread, pita, whole-wheat?
A standard 100-gram serving of Bread, pita, whole-wheat contains 262 calories (1096 kJ), alongside 9.8g of protein, 55.9g of carbohydrates, and 1.7g of fat.
In common serving sizes:- 64g (pita, large (6-1/2" dia)): ~168 kcal
- 28g (pita, small (4" dia)): ~73 kcal
Is Bread, pita, whole-wheat suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 49.8g of net carbs per 100g (55.9g total carbs minus 6.1g fiber), consuming Bread, pita, whole-wheat will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Bread, pita, whole-wheat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Bread, pita, whole-wheat are:
- Selenium: 44 µg (80% of your daily value)
- Manganese: 1.74 mg (76% of your daily value)
- Copper: 0.29 mg (32% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 174916).