Are Pita Chips Healthy?

Crackers are a popular pantry staple for snacking. Crunchy and savory, crackers pair well with more filling foods like meat, cheese, and dips and are a crowd-pleaser at social gatherings and parties.

With hundreds of different cracker options at your local grocery stores, how do you know which ones are healthy?

Pita chips are lower in fat than potato chips which is why many people think of them as healthier. However, pita chips aren’t a significant source of any beneficial nutrient and are low in fiber and protein. While pita chips aren’t necessarily bad for you, you shouldn’t look to them as a type of healthy food to include in high amounts in your diet.

DISCLAIMER: While this information was prepared by a certified dietitian, it is NOT a medical advice. Please consult your own medical professional before altering your diet. The information is strictly for educational purposes.

Pita Chips Nutritional Information

1.Stacy’s Pita Chips

Ingredients:

  • Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid)
  • Sunflower Oil And/Or Canola Oil
  • Sea Salt
  • Whole Wheat Flour
  • Less Than 2% Of The Following: Organic Cane Sugar, Oat Fiber, Yeast, Malted Barley Flour, Rosemary Extract (Antioxidant), And Ascorbic Acid (Antioxidant)

Nutritional Information (per one ounce):

  • Calories: 130
  • Total Fat: 5 g
  • Saturated Fat: 0.5 g
  • Sodium: 270 mg (11% DV)
  • Total Carbohydrate: 19 g
  • Dietary Fiber: <1 g
  • Total Sugars: <1 g
  • Protein: 3 g
pita chips

2.Town House Sea Salt Pita Crackers

Ingredients:

  • Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Vitamin B1 [Thiamin Mononitrate], Vitamin B2 [Riboflavin], Folic Acid)
  • Soybean Oil (With TBHQ For Freshness)
  • Rice Flour
  • Sugar
  • Oat Fiber
  • Sea Salt
  • Contains 2% Or Less Of Yeast, Whey, Soy Lecithin

Nutritional Information (per 15 g):

  • Calories: 70
  • Total Fat:  2.5 g
  • Saturated Fat: 0 g
  • Sodium: 135 mg (6% DV)
  • Total Carbohydrate: 11 g
  • Dietary Fiber: 0 g
  • Total Sugars: 1 g
  • Added Sugars: 1 g
  • Protein: 1 g

3.Ritz Original Toasted Pita Crackers

Ingredients:

  • Enriched Bleached Flour (wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate {vitamin B1}, Riboflavin {vitamin B2}, Folic Acid)
  • Whole Grain Wheat Flour
  • Canola Oil
  • Salt
  •  Yeast
  •  Annatto Extract (for Color)

Nutritional Information (per 29 g):

  • Calories: 130
  • Total Fat: 4.5 g
  • Saturated Fat: 0 g
  • Sodium: 160 mg (7% DV)
  • Total Carbohydrate: 20 g
  • Dietary Fiber: 2 g
  • Sugars: 0 g
  • Protein: 3 g
Toasted

Pita Chips vs. Other Chips & Crackers

*= not provided for the product being compared

Nutrition info per servingStacy’s Pita ChipsTown House Flatbread CrackersRitz CrackersMilton’s Original Multigrain CrackersLay’s Original Potato Chips
Calories:130708070160
Total Fat:5 g2.5 g 4.5 g3 g10 g
Saturated Fat:0.5 g0 g1 g0 g1.5 g
Sodium:270 mg135 mg130 mg100 mg170 mg
Total Carbohydrates:19 g11 g10 g10 g15 g
Fiber:<1 g0 g0 g1 g1 g
Total Sugars:<1 g1 g1 g1 g<1 g
Added Sugar:*1 g1 g1 g0 g
Protein:3 g1 g1 g1 g2 g

Compared to other crackers, pita chips are higher in calories, fat, sodium, carbohydrates, and protein.

Comparison of Different Types of Pita Chips

Nutrition info per servingRegular Baked Pita ChipsStacy’s Multigrain Pita ChipsHomemade Pita Chips (Allrecipes)
Calories:130130125
Total Fat:5 g5 g5.3 g
Saturated Fat:0.5 g0 g*
Sodium:270 mg270 mg246 mg
Total Carbohydrates:19 g19 g17.7 g
Fiber:<1 g1 g*
Total Sugars:<1 g<1 g*
Added Sugar:***
Protein:3 g3 g3.2 g

What Makes a Food “Healthy”

Calories

If you’re trying to lose weight, you might be paying close attention to the calories in foods.

High-calorie foods are often thought of as “unhealthy”, but this isn’t always the case. What’s more important is where those calories are coming from.

Eating fewer calories than you burn on a consistent basis can aid in weight loss.

In general, a food is considered low-calorie if it contains 40 calories or less, but there aren’t guidelines as to what makes a food high-calorie. 

Sodium

Processed and ready-to-make foods like crackers can be high in sodium (salt). High-salt diets can worsen chronic health conditions like high blood pressure and kidney disease.

The recommended amount of sodium to eat per day is fewer than 2,300 milligrams, yet the average American eats around 3,400 milligrams of sodium daily.

Foods with fewer than 140 milligrams of sodium per serving are considered low-sodium.

Try to avoid regularly eating foods with more than 20% of the daily value of sodium per serving.

Crackers and chips vary in sodium content, though pita chips can be higher in sodium compared to other popular types of crackers.

Fat

There is a lot of debate about the amount of fat to eat in your diet to be healthy.

Foods high in unsaturated fat like the kind found in plants (nuts, seeds, avocados, vegetable oils) are considered healthier than saturated fat (the kind found in butter, meat, and other animal products). 

Saturated fat can raise your bad cholesterol, but it’s not necessarily bad for you. What’s more important is that your diet is well-balanced, low in processed foods with refined ingredients, and coupled with regular physical activity.

Crackers typically contain a type of vegetable oil to help achieve a crisp texture. Olive oil and canola oil are preferred oils because they’re higher in healthy omega-3 fatty acids.

Sunflower and corn oils aren’t considered heart-healthy because they’re higher in omega-6 fatty acids which are more pro-inflammatory than omega-3 fats.

Fiber

The typical Western diet is high in refined carbohydrates from ingredients like enriched flour and refined sugars.

Most people fall short of the recommended 25-35 grams of fiber per day. A food is considered to be a good source of fiber when it contains at least three grams of fiber per serving.

Unless crackers are made with whole grains, they tend to be low in fiber. The pita chips in the above nutritional analysis are made with enriched flour, which is low in fiber. 

Sugar

Not all sugar is created equally. Foods are considered healthier when they have natural sugar instead of added sugar.

It’s still possible to get too much natural sugar at once, such as from drinking too much fruit juice.

Added sugar intake should be less than 36 grams per day for men and less than 25 grams per day for women according to the American Heart Association.

Choose pita chips with very little to no added sugar when possible.

Protein

Foods rich in protein help make you feel full and satisfied, which can aid in weight loss and minimize cravings. Protein also helps build lean muscle and aids in wound healing.

Pita Chips And Your Health

Are pita chips And hummus healthy?

Pita chips and hummus are a popular combination. Hummus is one of the healthier dips since it’s made from chickpeas which are a great source of plant-based protein and nutrients on their own.

However, hummus isn’t extremely high in protein, so it’s not as filling as combining pita chips with meat or cheese. For reference, two tablespoons of store bought hummus provide around two grams of protein.

Consider making your own homemade hummus with high-protein Greek yogurt to make it more satiating.

Most store-bought types of hummus don’t contain dairy, though, so that isn’t a good option if you’re dairy-free or vegan.

Here is a breakdown of the nutrition information for combining standard pita chips and hummus:

Nutrition per serving:Stacy’s Baked Pita ChipsSabra Classic Hummus
Calories:13070
Total Fat:5 g5 g
Saturated Fat:0.5 g1 g
Sodium:270 mg130 mg
Total Carbohydrates:19 g4 g
Fiber:<1 g1 g
Total Sugars:<1 g0 g
Added Sugar:*0 g
Protein:3 g2 g

If you’re watching your calories and/or trying to lose weight, try to keep your portion of pita chips to one serving.

As you can see, one serving of both pita chips and hummus totals 5 grams of protein, which is a decent amount of protein for a snack, but not the best.

Try to keep snacks below 300 calories to prevent them from becoming more like a meal. 

Are Pita Chips Healthy For Diabetics?

Pita chips are a source of carbohydrates, so they can raise your blood sugar levels. Be mindful of your portion size of pita chips if you have diabetes, and try to pair them with protein-rich foods like cheese to help slow the rise in your blood sugar.

Pita chips are typically made with enriched flour, which is another name for white flour.

Enriched flour is stripped of fiber, which is a nutrient beneficial for those with diabetes.

Fiber-rich foods raise blood sugar levels more slowly, while low-fiber foods like pita chips are more likely to raise blood sugar levels quickly.

Are Pita Chips Healthier Than Crackers?

Pita chips are similar to crackers nutrition-wise. Some types of pita chips may be lower in added sugar than other crackers, but like other crackers, pita chips aren’t highly nutritious since they lack protein, fiber, and significant amounts of beneficial nutrients.

Pita chips typically have little to no added sugar, which is a benefit when compared to some other types of crackers.

They’re also lower in fat compared to potato chips, so they may be better tolerated by people with acid reflux (heartburn).

Are Pita Chips Fattening?

Pita chips aren’t highly nutritious or filling, so eating a large amount of them could provide extra calories to your diet. Extra calories that aren’t burned off may lead to weight gain in the form of fat.

However, no one food is necessarily more fattening than another – it all depends on your total caloric intake and activity level to determine if you gain weight in the form of fat.

Are Stacy’s Pita Chips Healthy?

Stacy’s Pita Chips aren’t nutrient-rich and bring very little to the table nutrition-wise. Pita chips aren’t necessarily “bad”, but you shouldn’t look to them to provide important nutrients or nutritional benefits.

Stacy’s Pita Chips are higher in sodium compared to some other types of pita chips. Sodium can worsen chronic health conditions like high blood pressure and chronic kidney disease.

Are Baked Pita Chips Healthy?

Most types of pita chips are baked, which can help them to be lower in fat compared to other types of chips.

Baked pita chips still contain fat, so they might not be considered a low-fat food depending on the brand you choose.

Are Multigrain Pita Chips Healthy?

Multigrain pita chips aren’t much healthier than regular pita chips. Compared to the regular pita chips, Stacy’s Multigrain Pita Chips aren’t much higher in fiber (less than one gram for regular versus one gram of fiber in whole grain). 

Multigrain products aren’t as healthy as whole wheat products, since they can still contain enriched (white) flour.

To make sure you’re choosing whole-grain products, the ingredient “enriched flour” shouldn’t appear anywhere on the ingredients list.

Are Homemade Pita Chips Healthy?

Homemade pita chips can be healthier than store-bought depending on how you make them.

Using whole-wheat pita bread, low amounts of salt, and healthy cooking oil are all ways to make healthier homemade pita chips.

You can add spices to tailor the flavor to your preferences as well.

Are Pita Chips Good For Weight loss?

Foods high in fiber and protein can be helpful for weight loss by helping to reduce cravings and snacking between meals.

Pita chips aren’t necessarily beneficial for weight loss since they are low in fiber and aren’t a great source of protein. 

That doesn’t mean you can’t lose weight while eating pita chips, though. Balancing foods like pita chips with healthy fats, high-quality protein, fruits, vegetables, nuts, and seeds can promote weight loss when coupled with regular physical activity. 

Are Pita Chips Healthier Than Potato Chips?

Pita chips are lower in fat compared to pita chips. Otherwise, they have similar nutrition statistics in terms of protein, sodium, and fiber content, which is why they aren’t considered very healthy.

Pita chips aren’t a good option for people on a gluten-free diet, unlike potato chips which are typically gluten-free.

What Are Healthier Alternatives To Pita Chips?

Whole-grain crackers with at least three grams of fiber per serving are healthier alternatives to pita chips, such as Triscuit Original Crackers, Mary’s Gone Crackers, and Simple Mills Rosemary and Sea Salt Almond Flour Crackers.

Healthier Alternatives To Pita Chips

Each of these alternatives contain at least three grams of fiber per serving and are free of added sugar.

1.Triscuit Original Crackers

Ingredients:

  • Whole Grain Wheat
  • Canola Oil
  • Sea Salt

Nutritional Information (per 6 crackers):

  • Calories: 120
  • Total Fat: 3.5 g
  • Saturated Fat: 0 g
  • Sodium: 160 mg (7% DV)
  • Total Carbohydrate: 20 g
  • Fiber: 3 g
  • Total Sugars: 0 g
  • Added Sugars: 0 g
  • Protein: 3 g
Triscuit

2.Mary’s Gone Crackers

Ingredients:

  • Whole Grain Brown Rice*
  • Whole Grain Quinoa*
  • Brown Flax Seeds*
  • Brown Sesame Seeds*
  • Filtered Water
  • Sea Salt
  • Wheat Free Tamari* (Water, Whole Soybeans*, Salt, Vinegar*)
  • *Organic

Nutritional Information (per 12 crackers):

  • Calories: 140
  • Total Fat: 5 g
  • Saturated Fat: 0.5 g
  • Sodium: 190 mg (8% DV)
  • Total Carbohydrate: 21 g
  • Fiber: 3 g
  • Total Sugars: 0 g
  • Added Sugars: 0 g
  • Protein: 3 g

3. Simple Mills Rosemary And Sea Salt Almond Flour Crackers

Ingredients:

  • Nut & Seed Flour Blend (Almonds, Sunflower Seeds, Flax Seeds)
  • Tapioca Starch
  •  Cassava Flour
  • Organic Sunflower Oil
  • Organic Rosemary
  • Sea Salt
  • Organic Onion
  • Organic Garlic
  • Organic Pepper
  • Rosemary Extract (For Freshness) 

Nutritional Information (per 17 crackers):

  • Calories: 150
  • Total Fat: 8 g
  • Saturated Fat: 0.5 g
  • Sodium: 180 mg (7% DV)
  • Total Carbohydrate: 18 g
  • Fiber: 2 g
  • Total Sugars: 0 g
  • Added Sugars: 0 g
  • Protein: 3 g
 almond flour crackers
Nutrition info per servingTriscuit Original CrackersMary’s Gone CrackersSimple Mills Rosemary and Sea Salt Almond Flour Crackers
Calories:120140150
Total Fat:3.5 g5 g 8 g
Saturated Fat:0 g0.5 g0.5 g
Sodium:160 mg190 mg180 mg
Total Carbohydrates:20 g21 g18 g
Fiber:3 g3 g2 g
Total Sugars:0 g0 g0 g
Added Sugar:0 g0 g0 g
Protein:3 g3 g3 g

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