FiberUp
How much fiber is in whole wheat pita?
Whole Wheat Pita has 4.7 g of fiber per 1 pita (64 g). That is 17% of the daily value and a good amount for a grain.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About whole wheat pita and fiber
A whole wheat pita provides 4.7 grams of fiber, which makes it one of the better bread choices for fiber. It is a worthwhile swap from the white version.
How whole wheat pita compares to other grains
Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Whole Wheat Pasta | 1 cup cooked | 6.3 g | 4.5 g | 23% |
| Chickpea Pasta | 1 cup cooked | 6 g | 4.3 g | 21% |
| Bran Flakes | 3/4 cup | 5.5 g | 18.3 g | 20% |
| Whole Wheat Pita | 1 pita | 4.7 g | 7.3 g | 17% |
| Bulgur | 1/2 cup cooked | 4.1 g | 4.5 g | 15% |
| Oatmeal | 1/2 cup dry | 4 g | 10 g | 14% |
| Teff | 1/2 cup cooked | 3.6 g | 2.9 g | 13% |
Servings to reach a daily goal
servings of whole wheat pita to reach 25 g, the adequate intake for adult women
servings of whole wheat pita to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for whole wheat pita
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Bread, pita, whole-wheat | 6.1 g | – | – |
| Bread, pita, wheat or cracked wheat | 6.1 g | – | – |
Frequently asked questions
How much fiber is in whole wheat pita?
Is whole wheat pita high in fiber?
Is the fiber in whole wheat pita soluble or insoluble?
How many servings of whole wheat pita would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.