Roti Calories & Nutritional Value Calculator
Calculate accurate calories and complete nutritional information for different types of roti and flatbreads. Get detailed nutrition facts including protein, carbs, fats, vitamins, and minerals for this staple Indian food.
How Many Calories Are In Roti?
Roti Calories by Type and Size
The calorie content of roti varies significantly based on flour type, size, thickness, and cooking method:
Basic Roti Calories (per piece):
• Small Wheat Roti (25g): 74-85 calories
• Medium Wheat Roti (35g): 104-120 calories
• Large Wheat Roti (50g): 149-170 calories
• Extra Large Wheat Roti (70g): 208-240 calories
Popular Varieties (Medium Size):
• Whole Wheat Roti: 108-125 calories
• Multigrain Roti: 110-130 calories (healthiest option)
• Bajra Roti: 126-145 calories
• Besan Roti: 135-155 calories (highest protein)
• Stuffed Aloo Roti: 172-195 calories
Use our calories burned calculator
to determine how much exercise you need to burn off your roti calories.
Roti Calories Comparison Chart
| Roti Type | Calories (Medium) | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) | Weight (g) |
|---|---|---|---|---|---|---|
| Wheat Roti | 104 | 3.9 | 20.5 | 1.4 | 3.4 | 35 |
| Whole Wheat Roti | 108 | 4.2 | 21.4 | 1.6 | 3.9 | 35 |
| Multigrain Roti | 110 | 4.7 | 20.4 | 2.0 | 4.4 | 35 |
| Jowar Roti | 115 | 3.6 | 24.7 | 1.1 | 3.4 | 35 |
| Bajra Roti | 126 | 4.1 | 23.6 | 1.8 | 4.0 | 35 |
| Ragi Roti | 115 | 2.6 | 25.2 | 0.5 | 4.0 | 35 |
| Besan Roti | 135 | 7.8 | 20.2 | 2.3 | 3.8 | 35 |
| Oats Roti | 136 | 5.9 | 23.2 | 2.4 | 3.7 | 35 |
| Stuffed Aloo Roti | 172 | 5.3 | 31.5 | 3.1 | 4.0 | 65 |
Nutritional Information for Roti
Complete Nutritional Profile
A medium-sized whole wheat roti (35g) provides:
Macronutrients:
• Carbohydrates: 21.4g (79% of calories) – Primary energy source
• Protein: 4.2g (16% of calories) – Complete protein with essential amino acids
• Fat: 1.6g (13% of calories) – Minimal fat content
• Fiber: 3.9g – Supports digestive health and blood sugar control
Key Micronutrients:
• Iron: 2.0mg (11% DV) – Prevents anemia and supports oxygen transport
• Magnesium: 44mg (11% DV) – Muscle and nerve function
• Phosphorus: 119mg (17% DV) – Bone and teeth health
• B Vitamins: Thiamine, riboflavin, niacin for energy metabolism
Calculate your daily protein requirements
and see how roti fits into your nutrition plan.
Fiber Content & Digestive Benefits
High Fiber Content: Whole grain rotis provide 3-4g fiber per piece, supporting digestive health and blood sugar control.
Glycemic Benefits: The fiber content helps slow carbohydrate absorption, preventing rapid blood sugar spikes.
Use our glycemic index calculator
to understand blood sugar impact and optimize meal timing.
Health Benefits of Roti
Key Health Benefits
Sustained Energy: Complex carbohydrates in roti provide steady, long-lasting energy
without causing rapid blood sugar fluctuations, making it ideal for active individuals.
Weight Management: High fiber content promotes satiety and helps control appetite.
Calculate your daily macros
to see how roti fits your weight goals.
Heart Health: Whole grain rotis contain beta-glucan and other compounds that help
lower cholesterol levels and support cardiovascular health.
Muscle Building & Recovery
Complete Protein: When combined with dal or legumes, roti provides all essential amino acids
needed for muscle protein synthesis and recovery.
Post-Workout Nutrition: The carbohydrate content helps replenish muscle glycogen stores
after exercise. Monitor your fitness progress with our
BMI calculator.
Dietary Considerations
For Weight Loss & Fitness
Weight Loss: Choose whole grain varieties and limit to 2-3 medium rotis per meal.
Cook without oil and pair with vegetables and lean proteins. Track your progress with our
ideal weight calculator.
Athletes & Active Individuals: Excellent pre and post-workout carbohydrate source.
3-4 rotis provide adequate energy for training sessions. Calculate your
carb needs
for optimal performance.
Diabetes Management: Choose whole grain varieties and limit portion size.
Pair with protein and vegetables to minimize blood sugar impact.
Healthy Preparation Tips
Reduce Calories & Boost Nutrition
Oil-Free Cooking: Use a well-seasoned cast iron tawa or non-stick pan to cook rotis
without oil, reducing calories by 40-60 per roti while maintaining taste and texture.
Flour Enhancement: Mix different flours like wheat, jowar, bajra, and ragi for
increased protein, fiber, and mineral content. Add flax seeds or chia seeds for omega-3 fatty acids.
Vegetable Integration: Knead spinach, carrot, or beetroot puree into the dough for
added vitamins and antioxidants. Stay hydrated and complement with our
workout planner.
Frequently Asked Questions
Is roti good for weight loss?
Yes, roti is excellent for weight loss when chosen and prepared correctly. Whole grain rotis provide high fiber content that promotes satiety and helps control appetite. Choose whole wheat, multigrain, or millet varieties and avoid oil during cooking. Use our BMR calculator to determine your daily calorie needs.
How many rotis should I eat daily?
For most adults, 6-8 medium rotis per day is appropriate (2-3 per meal). This provides 600-900 calories from rotis. Active individuals may consume more, while those losing weight should limit to 4-6 rotis. Calculate your daily fat needs for balanced nutrition.
Which type of roti is healthiest?
Multigrain roti is the healthiest option due to higher protein (4.7g), fiber (4.4g), and diverse nutrient profile. Bajra and ragi rotis are also excellent choices for their mineral content. Besan roti provides the highest protein (7.8g per medium roti).
Regional Varieties & Cultural Significance
Popular Regional Roti Types
North Indian Rotis: Wheat chapati, stuffed parathas, and makki ki roti are staples.
Moderate calories (100-200 per piece) with good fiber content.
South Indian Rotis: Ragi roti and rice flour rotis are common. Higher calcium content
(120-340mg) and unique nutrient profiles from finger millet.
Western Indian Rotis: Bajra and jowar rotis dominate. Higher protein and mineral content,
ideal for dry climates. Track your nutrition goals with our
keto macro calculator.
Modern Variations: Quinoa, oats, and mixed grain rotis offer enhanced nutrition
with 15-20% more protein and fiber than traditional wheat rotis.
Cultural & Nutritional Wisdom
Traditional Combinations: Roti with dal creates complete protein profiles with all
essential amino acids. This combination has sustained populations for millennia.
Seasonal Adaptations: Different regions use local grains based on climate and soil.
Bajra in Rajasthan provides heat tolerance, while ragi in Karnataka offers calcium for bone health.
Modern Applications: Today’s fitness enthusiasts use roti timing strategically –
pre-workout for energy, post-workout for recovery. Calculate your exercise needs with our
calories burned calculator.
Roti in Different Diet Plans
Diet Compatibility & Modifications
Balanced Diet: Roti forms the perfect carbohydrate base for balanced meals.
2-3 rotis with dal and vegetables provide complete nutrition with 400-600 calories per meal.
Low-Carb Adaptations: Use almond flour or coconut flour rotis for ketogenic diets.
These provide 3-5g net carbs vs 18-22g in wheat rotis. Monitor with our
glucose ketone index calculator.
High-Protein Variations: Besan, quinoa, and mixed dal rotis provide 6-8g protein
per piece, supporting muscle building goals. Athletes often consume 4-6 protein-rich rotis daily.
Gluten-Free Options: Jowar, bajra, ragi, and rice flour rotis are naturally
gluten-free, suitable for celiac patients while maintaining nutritional benefits.
Cooking Methods & Calorie Impact
How Cooking Methods Affect Nutrition
Dry Tawa Cooking: No added calories, retains maximum nutrients. Best for weight loss
and diabetes management. Requires good quality non-stick or seasoned iron tawa.
Oil/Ghee Cooking: Adds 35-45 calories per roti but improves taste and texture.
Ghee provides fat-soluble vitamins (A, D, E, K) and improves nutrient absorption.
Tandoori/Roasted: Slight moisture loss concentrates flavors with minimal calorie
increase (5-10%). Creates unique taste profile preferred in restaurants.
Deep Frying (Poori): Significantly increases calories (180-220% increase) and fat content.
Occasional consumption only. Track your daily intake with our
exercise calories calculator.
