How many calories are in one Lebanese bread?

November 30, 2025 •

4 min read

One small Lebanese pita bread contains approximately 77 calories, while a larger one can have over 230 calories, demonstrating a significant variation in nutritional value. This variation depends heavily on the bread's size, ingredients (white versus wholemeal), and preparation method.

Quick Summary

The calorie count of a single Lebanese bread varies widely based on size and flour type. Typically a small pita contains fewer calories than a large one, while wholemeal versions often offer more fiber than white flour varieties. Calorie totals can increase significantly with added toppings or cooking methods like frying.

Key Points

Size is Key: The calorie count for one Lebanese bread varies significantly based on its size, ranging from approximately 77 to over 240 calories.
Wholemeal vs. White: Wholemeal Lebanese bread has a similar calorie count but offers more dietary fiber and nutrients compared to the white flour version.
Preparation Matters: How the bread is cooked affects its calories; baking or toasting adds minimal calories, while frying or brushing with oil increases them significantly.
Mind the Toppings: Pairings like olive oil, rich dips, and fillings are often where the bulk of the calories come from, not the bread itself.
Healthy Enjoyment: To reduce calorie intake, choose wholemeal bread, use it as a base for salads, or enjoy it baked rather than fried.
Nutritional Context: Lebanese bread is generally a low-fat bread type, and its calorie density is comparable to other common breads like pita or tortillas.

Understanding the Calories in Lebanese Bread

Lebanese bread, also known as pita bread or khobz, is a staple of Middle Eastern cuisine. It is a soft, slightly leavened flatbread typically baked at high temperatures, which causes the dough to puff up and form a pocket. The primary ingredients are flour, water, yeast, and salt. However, the precise calorie count can differ substantially depending on several factors, including the bread's size, the type of flour used, and whether it's homemade or store-bought.

Calorie Breakdown by Bread Size

The size of your Lebanese bread is one of the most significant determinants of its calorie content. A small pita used for sandwiches or dipping is very different nutritionally from a large one used for wraps or bigger meals. According to data from nutritional databases, the difference can be over 150 calories per piece.

Small Pita Bread (approx. 50g): Roughly 124-130 calories.
Medium Pita Bread (approx. 60-70g): Approximately 180-205 calories.
Large Pita Bread (approx. 80-85g): Can contain between 226 and 246 calories, depending on the manufacturer.

White Flour vs. Wholemeal Lebanese Bread

The type of flour used to make the bread also impacts its nutritional profile. Most traditional Lebanese bread is made with refined white flour. However, wholemeal (or whole wheat) versions are becoming more widely available due to their higher fiber content and health benefits.

White Lebanese Bread: Generally, a standard 85g white Lebanese bread has around 226-246 calories, with higher carbohydrate content and less fiber than its wholemeal counterpart.
Wholemeal Lebanese Bread: An 83g wholemeal piece contains approximately 239 calories and offers more dietary fiber, which aids digestion and promotes a feeling of fullness. While the calorie difference may seem small, the added fiber in wholemeal bread provides greater nutritional value.

How Preparation and Toppings Affect Calories

The way you consume Lebanese bread will also heavily influence the final calorie count. The bread itself is relatively low in fat, but additions can quickly increase the total.

Popular Preparations and Their Calorie Impact

Toasting with Oil: Brushing a large pita with olive oil and toasting it for fattoush can add an extra 100-200 calories per tablespoon of oil used.
Frying: Frying the bread, as is sometimes done for certain dishes, will cause it to absorb oil, dramatically increasing its fat and calorie content.
Serving with Dips: While the bread itself may be low-calorie, dipping it in high-fat spreads like hummus or baba ghanoush adds significant calories. A single tablespoon of hummus can add around 25 calories, and a tablespoon of baba ghanoush around 35.

Comparison of Bread Types

When considering your dietary choices, it's useful to compare Lebanese bread to other common bread types. This can provide context for how it fits into your daily calorie intake.


Bread Type	Serving Size	Approximate Calories	Macronutrient Profile	Notes
Lebanese Bread (Large)	1 piece (85g)	~230 kcal	High carb, low fat, moderate protein	Calorie count varies by brand and size.
Pita Bread (Large)	1 piece (6.5 inch)	~170 kcal	High carb, moderate protein	Generally smaller than a typical 'large' Lebanese bread.
White Sandwich Bread	2 slices (approx. 50g)	~130-140 kcal	Moderate carb, moderate protein	Often has added sugars and preservatives.
Whole Wheat Bread	2 slices (approx. 50g)	~120-130 kcal	High fiber, moderate protein	Higher fiber content promotes satiety.
Tortilla (Flour)	1 large (approx. 60g)	~180-200 kcal	Moderate carb, moderate fat	Calorie count can vary significantly by brand and size.

Healthy Alternatives and Preparation Tips

For those watching their calorie intake, there are ways to enjoy Lebanese bread or find healthier substitutes.

Choose Wholemeal: Opting for wholemeal Lebanese bread increases your fiber intake, which is beneficial for digestion and helps you feel full for longer, potentially reducing overall calorie consumption.
Use as a Base: Instead of using it as a large wrap, cut it into smaller pieces and use it as a scoop for vegetable-based salads or lower-fat dips. The Lebanese dish fattoush uses baked pita pieces in a vegetable salad.
Bake, Don't Fry: If you want crispy bread for a dish, bake or air-fry it instead of deep-frying to avoid excess oil and fat. A sprinkle of za'atar and a light mist of olive oil can provide flavor with fewer calories.
Consider Homemade: Making your own Lebanese bread allows you to control the ingredients and serving sizes precisely. You can experiment with adding seeds or using different flour blends to increase nutritional value.
Alternative Flatbreads: For some applications, consider alternatives like lower-carb wraps or even lettuce cups for a fresh, crunchy substitute that significantly reduces calories.

Conclusion

To determine exactly how many calories are in one Lebanese bread, you must consider its size and the type of flour used. A single piece can range from under 100 calories for a small, thin variety to over 240 calories for a larger, denser one. While the bread itself is a relatively low-fat option, adding oil or calorie-dense spreads will increase the total caloric load. For a healthier choice, opt for wholemeal versions, practice mindful portion control, and bake or toast it rather than frying. By being aware of these variables, you can easily incorporate Lebanese bread into a balanced and healthy diet.

Frequently Asked Questions

No, Lebanese bread itself is not inherently fattening. It is a low-fat bread, and its calorie content is comparable to other flatbreads. The total caloric intake depends more on the portion size and what you eat with it, such as fillings, oils, or spreads.

Two slices of standard white sandwich bread contain around 130-140 calories, while a medium Lebanese bread has approximately 180-205 calories. The nutritional profile is similar, but the serving sizes and density differ, making it important to consider both when comparing.

Yes, wholemeal Lebanese bread is generally considered a healthier option. It contains more dietary fiber, which aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness compared to its white flour counterpart.

Lebanese bread is high in carbohydrates, with a single large piece containing over 45g. This makes it unsuitable for strict low-carb or ketogenic diets, though smaller portions may fit into a moderately controlled carb plan. Consider alternatives like lettuce wraps if you need to reduce carbs.

To lower the calorie count, opt for wholemeal versions, choose a smaller pita size, and bake or toast it instead of frying. Pair it with low-calorie fillings like fresh vegetables and lean protein, rather than high-fat dips and toppings.

While it varies by brand and type, a standard 100g of Lebanese bread typically has a macronutrient breakdown of roughly 84% carbohydrates, 12% protein, and 4% fat. The majority of its energy comes from carbs.

No, traditional Lebanese bread is made with wheat flour and is not gluten-free. For those with gluten intolerance or celiac disease, there are specific gluten-free bread options available, but standard Lebanese bread should be avoided.