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.

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.

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.

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).

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.

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.