The Truth About Pita Chips: Are They Really Healthy?

November 9, 2024

24 13 minutes read

What Are Pita Chips?

Pita chips are a type of snack food made from pita bread that has been cut into triangles and then baked or fried until crispy. The word “pita” comes from the ancient Greek word “peptos,” which means “baked.”^[2] Pita bread is believed to have originated in the Middle East and is a staple in many Mediterranean and Middle Eastern cuisines.

Traditional pita bread is made from wheat flour, water, yeast, and salt. The dough is rolled out into flat rounds and baked at high temperatures, causing the dough to puff up and form a pocket in the center. Pita bread can be enjoyed as a sandwich bread, cut into wedges for dipping, or toasted into crispy chips.

How Are Pita Chips Made?

To make pita chips, pita bread is first split open into two thin rounds, then each round is cut into small triangles. The triangles are typically brushed with olive oil and seasoned with salt, herbs, and spices before being baked in the oven until crispy and golden brown. Some brands may also fry their pita chips instead of baking them.

Many store-bought pita chips also contain added ingredients like sugar, corn syrup, and preservatives to enhance flavor and extend shelf life. However, it’s possible to find brands with minimal added ingredients, or you can easily make your own pita chips at home using whole wheat pita bread and your choice of seasonings.

What Are the Nutritional Values of Pita Chips?

The nutritional content of pita chips can vary quite a bit between brands and flavors. But let’s take a look at the average nutrition facts for a 1-ounce serving (about 10 chips) of plain, baked pita chips:^[3]

Calories: 130
Total Fat: 5g (7% DV)
Saturated Fat: 0.5g (3% DV)
Sodium: 150mg (7% DV)
Total Carbohydrate: 19g (7% DV)
Dietary Fiber: 1g (4% DV)
Protein: 3g
Iron: 4% DV
Thiamine: 8% DV
Niacin: 4% DV
Folate: 8% DV

As you can see, a serving of pita chips is relatively high in calories and carbohydrates, while providing small amounts of fiber, protein, and some micronutrients like iron, thiamine, niacin, and folate. The sodium content can also add up quickly if you eat more than one serving.

It’s important to note that the nutritional value can differ significantly if the pita chips are fried instead of baked, or if they contain a lot of added ingredients like cheese, sugar, and unhealthy oils. Fried pita chips are much higher in calories and fat, while flavored varieties often pack in a lot of extra sodium and sugar.

Are Pita Chips Healthy?

So, are pita chips actually a healthy snack choice? The answer depends on a few key factors:

1. Whole Grain vs. Refined Grain Pita Chips

One of the main things to consider when evaluating the healthfulness of pita chips is whether they are made from whole grain or refined grain pita bread. Whole grain pita bread is made from flour that contains the entire wheat kernel, including the bran, germ, and endosperm. This means it retains more fiber, vitamins, minerals, and beneficial plant compounds compared to refined grain pita bread, which has had the bran and germ removed.^[4]

Choosing pita chips made from whole grain pita bread can boost the nutritional value and provide more health benefits. Look for brands that list whole wheat flour as the first ingredient, or make your own whole grain pita chips at home.

2. Added Ingredients and Flavors

Another factor to consider is the amount and type of added ingredients in the pita chips. Many store-bought brands contain unhealthy additions like:

Vegetable oils: Often used for frying or added for flavor, these oils can be high in pro-inflammatory omega-6 fats.
Sugar and corn syrup: Added to enhance sweetness, these ingredients can contribute to weight gain and blood sugar imbalances.
Salt: While a little salt can boost flavor, many brands go overboard, which can lead to high sodium intake.
Artificial flavors and preservatives: These additives can have negative impacts on health over time.

When possible, choose pita chips with minimal added ingredients, or opt for making your own at home so you can control what goes into them. Look for brands that use heart-healthy olive oil instead of refined vegetable oils, and that are lower in sodium and free of artificial additives.

3. Sodium Content

Pita chips are often quite high in sodium, with some brands packing in over 300mg per serving – that’s 13% of the daily recommended limit in just a handful of chips! Excessive sodium intake can contribute to high blood pressure, heart disease, and stroke over time.^[5]

If you’re watching your sodium intake, look for low-sodium or unsalted pita chips, or make your own at home using just a light sprinkle of salt. Pairing pita chips with naturally low-sodium dips like hummus, guacamole, or salsa can also help balance out the sodium content.

Can Pita Chips Aid in Weight Loss?

If you’re trying to lose weight, you might be wondering if pita chips can fit into your diet plan. Here are a few potential benefits and drawbacks to consider:

1. High Fiber Content

One potential benefit of whole grain pita chips is their fiber content. A 1-ounce serving of whole wheat pita chips provides about 1 gram of fiber, which is 4% of the daily value. Fiber is important for weight loss because it helps keep you feeling full and satisfied after eating, which can prevent overeating later in the day.^[6]

However, keep in mind that refined grain pita chips are much lower in fiber, so they won’t provide the same satiety benefits. And even whole grain pita chips are still a relatively low-fiber food overall, so you’ll want to pair them with other fiber-rich foods like vegetables, hummus, and legumes.

2. Lower Calorie Option Compared to Other Snacks

Compared to some other common snack foods like potato chips, crackers, and cookies, pita chips can be a lower calorie option. A 1-ounce serving of plain, baked pita chips contains around 130 calories, while the same serving of potato chips has about 150 calories, and a serving of chocolate chip cookies contains over 200 calories.^[7]

So if you’re craving a crunchy snack and trying to watch your calorie intake, reaching for pita chips instead of more indulgent options can help you save some calories. Just be sure to stick to a single serving and pair them with nutritious, filling dips like hummus or tzatziki to make a satisfying snack.

However, it’s still very easy to overeat pita chips, especially if you’re eating them mindlessly while watching TV or working. And the calories can add up fast if you’re eating multiple servings or choosing flavored varieties with added oils and sugars. So while they can be a better choice than some other snacks, it’s important to enjoy them in moderation as part of a balanced diet.

What Are the Potential Health Risks of Pita Chips?

While pita chips can certainly fit into a healthy diet in moderation, there are some potential drawbacks and health risks to be aware of, especially if you’re eating them frequently or in large amounts. Here are a few key concerns:

1. High in Calories and Fat

As mentioned earlier, pita chips are relatively high in calories and fat compared to whole food snacks like fruits and vegetables. A single 1-ounce serving contains around 130 calories and 5 grams of fat, which can add up quickly if you’re eating multiple servings.

Flavored pita chips and those that are fried instead of baked are even higher in calories and fat. For example, a serving of multigrain pita chips contains 140 calories and 6 grams of fat, while a serving of fried pita chips contains 160 calories and 9 grams of fat.^[8]

Consuming too many high-calorie, high-fat snacks can lead to weight gain over time, especially if you’re not balancing them with plenty of nutrient-dense, low-calorie foods like vegetables and lean proteins. If you’re trying to lose weight or maintain a healthy weight, it’s best to enjoy pita chips in moderation and pair them with nutritious dips and toppings.

2. Sodium Overload

Another potential issue with pita chips is their high sodium content. Many brands contain 150-300mg of sodium per serving, which can quickly add up if you’re eating multiple servings or pairing them with other high-sodium foods like dips and spreads.

Consuming too much sodium can raise your risk of high blood pressure, heart disease, and stroke over time. The American Heart Association recommends limiting sodium intake to no more than 2,300mg per day, and ideally reducing it to 1,500mg per day for optimal heart health.^[9]

If you have high blood pressure or are sensitive to salt, it’s especially important to choose low-sodium pita chips or make your own at home with minimal added salt. Pairing them with naturally low-sodium dips like hummus, guacamole, and salsa can also help keep your overall sodium intake in check.

3. Processed Ingredients

Many store-bought pita chips contain processed ingredients and additives that can have negative impacts on health over time. Some common concerning ingredients to watch out for include:

Refined vegetable oils: Often used for frying or added for flavor, these oils are high in pro-inflammatory omega-6 fats and may be partially hydrogenated, containing harmful trans fats.
Added sugars: Some flavored pita chips contain added sugars like cane sugar, corn syrup, and honey, which can contribute to weight gain, blood sugar imbalances, and tooth decay.
Artificial flavors and preservatives: These additives are often used to enhance flavor and extend shelf life, but they can have negative impacts on gut health and overall inflammation levels in the body.

To minimize your intake of these processed ingredients, look for pita chip brands that use simple, whole food ingredients like whole wheat flour, olive oil, and spices. Or even better, try making your own pita chips at home using whole grain pita bread and your choice of healthy seasonings.

Are There Healthier Alternatives to Pita Chips?

If you’re looking for a nutritious snack that satisfies your craving for something crunchy and flavorful, there are plenty of healthy alternatives to pita chips that you can try. Here are a few options to consider:

1. Homemade Pita Chips with Whole Grain Pita Bread

One of the best ways to enjoy pita chips in a healthier way is to make your own at home using whole grain pita bread. Simply cut the pita into triangles, brush with a little olive oil, and season with your favorite herbs and spices before baking until crispy.

Making your own pita chips allows you to control the ingredients and portion sizes, so you can use less oil and salt compared to store-bought varieties. Plus, using whole grain pita bread boosts the fiber and nutrient content of the chips.

Try experimenting with different seasonings like za’atar, smoked paprika, or garlic powder for a flavorful twist. You can also pair your homemade pita chips with nutritious dips like hummus, tzatziki, or baba ganoush for a satisfying snack or appetizer.

2. Baked Vegetable Chips

Another crunchy and nutritious alternative to pita chips are baked vegetable chips made from sliced vegetables like kale, sweet potatoes, beets, and zucchini. These chips are a great way to sneak in some extra servings of vegetables while satisfying your snack cravings.

To make your own veggie chips, simply slice the vegetables thinly using a mandoline or sharp knife, toss with a little olive oil and seasonings, and bake at a low temperature until crispy. You can also find pre-made veggie chips at many grocery stores, just be sure to check the ingredients list and choose brands with minimal added oils and seasonings.

Veggie chips are naturally lower in calories and higher in fiber and nutrients compared to pita chips. For example, a serving of baked kale chips contains just 50 calories and 3 grams of fiber, while a serving of sweet potato chips contains 140 calories and 2 grams of fiber.^[10]

3. Air-Popped Popcorn

If you’re craving a salty, crunchy snack that’s low in calories and high in fiber, air-popped popcorn is a great choice. Popcorn is a whole grain that’s naturally low in calories and high in fiber, with just 30 calories and 1 gram of fiber per cup of air-popped kernels.^[11]

To make your own healthy pcorn at home, simply add 1/4 cup of popcorn kernels to an air popper or a brown paper bag, and microwave for 2-3 minutes until the popping slows down. Season with a light sprinkle of salt, herbs, or spices like chili powder or nutritional yeast for added flavor.

You can also find pre-popped popcorn at many grocery stores, just be sure to choose brands that are air-popped or popped in healthy oils like olive or avocado oil, and that have minimal added sugars and artificial ingredients.

Popcorn makes a great base for trail mixes and snack mixes too. Try tossing air-popped popcorn with a handful of nuts, seeds, and dried fruit for a satisfying and nutritious snack that’s perfect for on-the-go.

FAQs

What are the healthiest chips?

The healthiest chips are those that are made from whole food ingredients like vegetables, whole grains, and healthy oils. Some good options include:

Baked kale chips
Sweet potato chips
Beet chips
Whole grain tortilla chips
Air-popped popcorn

Look for brands that have minimal added sugars, oils, and artificial ingredients, or try making your own chips at home for the healthiest option.

Do pita chips have a lot of carbs?

Yes, pita chips are relatively high in carbohydrates, with about 19 grams of carbs per 1-ounce serving. However, the type of carbs can vary depending on whether the pita chips are made from whole grain or refined grain pita bread.

Whole grain pita chips contain more complex carbohydrates and fiber, which can help stabilize blood sugar levels and keep you feeling full and satisfied. Refined grain pita chips, on the other hand, are lower in fiber and nutrients and may cause blood sugar spikes and crashes.

If you’re watching your carb intake, it’s best to enjoy pita chips in moderation as part of a balanced diet that also includes plenty of non-starchy vegetables, lean proteins, and healthy fats.

What are pita chips made of?

Pita chips are typically made from pita bread that has been cut into triangles and then baked or fried until crispy. Traditional pita bread is made from wheat flour, water, yeast, and salt, but some brands may also include additional ingredients like oil, sugar, and seasonings.

Many store-bought pita chips also contain added preservatives, artificial flavors, and unhealthy oils like soybean or canola oil. For the healthiest option, look for brands that use whole grain pita bread and have minimal added ingredients, or try making your own pita chips at home.

Is hummus and pita a healthy snack?

Hummus and pita can be a healthy snack option, depending on the type of pita bread and the portion sizes. Hummus is a nutritious dip made from chickpeas, tahini, lemon juice, and garlic, and it’s high in fiber, protein, and healthy fats.

Pairing hummus with whole grain pita bread or fresh vegetables can make a satisfying and nutritious snack that’s rich in complex carbohydrates, fiber, and plant-based protein. However, it’s important to watch your portion sizes, as both hummus and pita bread are relatively high in calories.

To make your hummus and pita snack even healthier, choose whole grain pita bread or opt for fresh vegetables like carrots, cucumbers, and bell peppers for dipping instead. You can also try making your own hummus at home to control the ingredients and limit added oils and salt.

Are pita chips healthy for weight loss?

Pita chips can be included in a weight loss diet in moderation, but they’re not the most nutrient-dense or filling option. A 1-ounce serving of pita chips contains around 130 calories, which can add up quickly if you’re eating multiple servings or pairing them with high-calorie dips.

For weight loss, it’s best to focus on filling your diet with plenty of nutrient-dense, low-calorie foods like fruits, vegetables, lean proteins, and whole grains. These foods are high in fiber, protein, and other important nutrients that can help keep you feeling full and satisfied while supporting your weight loss goals.

If you do choose to include pita chips in your diet, opt for whole grain varieties and pair them with nutritious, low-calorie dips like hummus, salsa, or guacamole. Be mindful of your portion sizes and try to limit your intake to a single serving per day or less.

Is a pita ok on a diet?

Whether pita bread is a good choice for a diet depends on your individual dietary needs and goals. Traditional pita bread is made from wheat flour, which can be a good source of complex carbohydrates and fiber, especially if it’s made from whole wheat flour.

However, pita bread is also relatively high in calories and carbohydrates, with a single 6-inch pita containing around 165 calories and 33 grams of carbs. If you’re following a low-carb or low-calorie diet, you may need to limit your intake of pita bread or choose smaller portions.

That being said, pita bread can certainly be included in a healthy, balanced diet in moderation. Choosing whole grain pita bread and pairing it with nutritious toppings like vegetables, hummus, and lean proteins can make a satisfying and nourishing meal or snack.

If you’re watching your calorie or carb intake, you can also try using pita bread as a base for mini pizzas, sandwiches, or wraps, and filling them with plenty of non-starchy vegetables and lean proteins to balance out the carbs. Just be mindful of your portion sizes and try to limit your intake to one or two servings per day as part of a varied, nutrient-dense diet.

Takeaways

Pita chips are a popular snack food made from pita bread that has been cut into triangles and baked or fried until crispy.
While pita chips can be a tasty and convenient snack option, they’re not the most nutrient-dense choice and can be high in calories, carbohydrates, and sodium.
Choosing whole grain pita chips and pairing them with nutritious dips like hummus or vegetables can make them a healthier snack option.
If you’re watching your calorie or sodium intake, it’s best to enjoy pita chips in moderation and be mindful of portion sizes.
There are many healthy alternatives to pita chips that can satisfy your craving for a crunchy snack, such as baked vegetable chips, air-popped popcorn, and whole grain crackers.
Making your own pita chips at home using whole grain pita bread and healthy seasonings can be a nutritious and cost-effective option.
As with any snack food, the key to enjoying pita chips as part of a healthy diet is to consume them in moderation and to pair them with nutrient-dense foods like vegetables, hummus, and lean proteins.

In summary, pita chips can be enjoyed as an occasional treat in a balanced diet, but they’re not the most nutrient-dense snack option out there. By choosing whole grain varieties, watching your portion sizes, and pairing them with nutritious dips and toppings, you can make pita chips a healthier choice. However, there are also many other delicious and nourishing snack options to explore, such as fresh fruits and vegetables, nuts and seeds, and whole grain crackers. As with any food, the key is to consume pita chips in moderation as part of a varied, balanced diet that supports your individual health goals and needs.