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A thin, round, slightly uneven flatbread with a matte beige surface, scattered golden-brown spots, and a few darker blistered patches, resting on a plain plate.

Flatbread Calories

Plain flatbread

CALORIES · 100 G

262kcal

GI

71high

POTASSIUM · 100 G

126mg

FIBER · 100 G

2.4g

Quick answer

1 piece (medium) of Flatbread (90 g) has 236 calories. That works out to 262 calories per 100 g. It contains 45.3 g of carbs, 8 g of protein, 2.9 g of fat and 2.2 g of fiber. Its 25.2 µg of Selenium covers 46% of the Daily Value. Its glycemic index is 71 (high), so it raises blood sugar quickly.

Flatbread Nutrition Facts

Selected: 1 piece (medium) · 90 g

236

KCAL / 90G

Carbs

45.3g

· 16% DV

Protein

8g

· 16% DV

Fat

2.9g

· 4% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 76% · Protein 13% · Fat 11%

Flatbread nutrition facts table · 1 piece (medium) (90 g)

NutrientAmount% DV
Calories236 kcal
Total fat2.9 g4%
Saturated fat0.61 g3%
Trans fat0.02 g
Sodium441 mg19%
Total carbohydrate45.3 g16%
Fiber2.2 g8%
Protein8 g16%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Medium Flatbread?

ServingAmountCalories
1 piece (medium)90 g236 kcal
0.25 piece (quarter)23 g60 kcal
1 piece (small)45 g118 kcal
½ piece (half)45 g118 kcal
100 g100 g262 kcal
1 serving (medium)120 g314 kcal
1 piece (large)140 g367 kcal
2 piece (double)180 g472 kcal
1 piece (jumbo)220 g576 kcal

Calculated from 262 calories per 100 g.

Frequently Asked Questions About Flatbread

What is the difference between flatbread and pita bread?

Pita is one type of flatbread, usually baked hot enough to form a hollow pocket. Flatbread is the broader category and includes many breads that stay solid, such as tortillas, naan, and focaccia-style versions.

How do you make flatbread puff up?

Flatbread puffs when moisture in the dough turns to steam and the surface sets quickly. Roll it evenly and cook it on a thoroughly heated pan or in a very hot oven; some recipes puff more reliably than others.

Can you make flatbread without yeast?

Yes, many flatbreads are made without yeast. A simple dough of flour, water, and salt can be rolled thin and cooked in a pan; it will usually be less airy than a yeast-raised version.

How do you keep flatbread soft after cooking?

Stack flatbreads as they come off the heat and cover them with a clean towel. The trapped warmth helps retain moisture. Once cool, store them in an airtight bag or container rather than leaving them exposed to air.

Can flatbread dough be made ahead of time?

Yes, flatbread dough can usually be made ahead and refrigerated in a covered container. Bring it closer to room temperature before rolling so it stretches more easily; follow the recipe’s timing if it contains yeast.

Can you freeze flatbread?

Yes, flatbread freezes well. Let it cool completely, separate pieces with parchment, and seal them in a freezer-safe bag. Thaw as needed and warm briefly in a skillet or oven to make it pliable again.

Why does homemade flatbread turn out tough?

Homemade flatbread often turns tough when the dough is too dry, overworked, rolled too thin, or cooked for too long. Keep the dough soft, let it rest before rolling, and remove each piece once it is cooked through.

What can you use instead of flatbread for wraps?

A tortilla is usually the closest substitute for flatbread wraps because it is flexible and easy to roll. Lettuce leaves work for a lighter wrap, while pita can be filled rather than rolled if it has a pocket.

How do you reheat flatbread without drying it out?

Reheat flatbread in a covered skillet over low heat, or wrap it in foil before warming it in the oven. A few drops of water on the surface can help restore softness, but avoid soaking it.

What goes well with flatbread for dipping?

Flatbread pairs well with hummus, yogurt-based dips, olive oil, and spiced bean or vegetable spreads. Cut it into wedges and warm it briefly before serving so it is soft enough to scoop without tearing.

Flatbread Vitamins & Minerals

Vitamins

B1

0.37mg · 31% DV

B3

4.32mg · 27% DV

Folate

108µg · 27% DV

B2

0.22mg · 17% DV

Minerals

Selenium

25µg · 45% DV

Manganese

0.52mg · 23% DV

Sodium

441mg · 19% DV

Iron

2.88mg · 16% DV

Potassium ⭐

113mg · 3% DV

Flatbread Glycemic Index

GLYCEMIC INDEX

71
High
0 Low5570100

GLYCEMIC LOAD

32.4
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Flatbread

To burn the 236 calories in 1 piece (medium) (90 g):

🚶

58min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

32min

Cycling

🏊

28min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Flatbread?

Flatbread here refers to Turkish pide-style bread: a simple, oven-baked bread made from yeasted dough, rather than a pide filled with meat or cheese. It is usually soft and pleasantly chewy, with a lightly browned surface from the hot oven.

In Turkey, it can accompany soups, beans and grilled dishes, or be served at breakfast with cheese, olives and tomatoes. It also works well as an everyday bread for scooping up dips or sauces. Its nutrition is mainly carbohydrate, with some protein; per 100 g it provides 50.3 g of carbohydrate and 8.9 g of protein. Pair it with vegetables and a protein-rich topping for a more substantial meal.

How Nutritious Is Flatbread?

Nutrient density

Low

28/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

39/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Flatbread Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Flatbread Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Flatbread Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Flatbread Fat Profile

SATURATED

0.61g

MONOUNSATURATED

0.49g

POLYUNSATURATED

0.77g

⚖️

Omega 6:3 ratio 24.7:1

Above the ideal 4:1 (24.7:1).

Compare Flatbread

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🫓vs🍝
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→
🫓vs🥖
Flatbread vs Breadstick148 kcal fewer per 100 g
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🫓vs🥯
Flatbread vs Simit78 kcal fewer per 100 g
→

Foods Similar to Flatbread

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.