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Bajra Roti Calories: 91 kcal per Roti | Nutrition & Benefits
By Asfia Fatima, Chief Dietitian at Clearcals
Bajra, or pearl millet, has been a staple grain in Indian households for centuries. Whether you enjoy it as a warm, rustic bajra roti with ghee or a light millet dosa for breakfast, this humble grain packs a powerful nutritional punch.
In this blog, we'll explore bajra roti calories, protein, carbs, and health benefits, and how it compares with other Indian staples. We'll also show you how to track your bajra recipes with the Hint app and how premium features can transform your health journey.
1 Bajra Roti Calories
1 bajra roti (medium, 40 grams) = 91 calories, 2.9g protein, 16.6g carbs.
A standard medium bajra roti weighs around 40 grams. A smaller roti (30g) contains about 69 calories, while a larger roti (50g) contains around 114 calories. These numbers are for plain bajra roti made without ghee or oil.
| Number of Bajra Rotis | Small (30g each) | Medium (40g each) | Large (50g each) |
|---|---|---|---|
| 1 bajra roti calories | 69 kcal | 91 kcal | 114 kcal |
| 2 bajra roti calories | 137 kcal | 183 kcal | 228 kcal |
| 3 bajra roti calories | 206 kcal | 274 kcal | 343 kcal |
| 4 bajra roti calories | 274 kcal | 365 kcal | 457 kcal |
| 5 bajra roti calories | 343 kcal | 457 kcal | 571 kcal |
| 6 bajra roti calories | 411 kcal | 548 kcal | 685 kcal |
Use the Hint app to log your bajra roti calories, adjust serving size, and instantly get a full nutrition breakdown.
1 Bajra Roti Calories and Protein
For each bajra roti, here is the combined calories and protein at a glance:
| Number of Rotis | Calories (Medium, 40g each) | Protein (Medium, 40g each) |
|---|---|---|
| 1 bajra roti | 91 kcal | 2.9g |
| 2 bajra roti | 183 kcal | 5.9g |
| 3 bajra roti | 274 kcal | 8.8g |
| 4 bajra roti | 365 kcal | 11.8g |
| 5 bajra roti | 457 kcal | 14.7g |
| 6 bajra roti | 548 kcal | 17.7g |
Bajra Roti Protein
1 bajra roti (medium, 40g) provides 2.9g of protein.
Each bajra roti provides 2–4g of protein depending on size, making it a decent plant-based protein source, especially when paired with dals, paneer, or curd. Although not a complete protein on its own, combining bajra with other legumes completes its amino acid profile.
| Bajra Roti Size | 1 Roti | 2 Rotis | 3 Rotis | 4 Rotis | 5 Rotis | 6 Rotis |
|---|---|---|---|---|---|---|
| Small (30g) | 2.2g | 4.4g | 6.6g | 8.8g | 11.0g | 13.3g |
| Medium (40g) | 2.9g | 5.9g | 8.8g | 11.8g | 14.7g | 17.7g |
| Large (50g) | 3.7g | 7.4g | 11.0g | 14.7g | 18.4g | 22.1g |
With the Hint Pro subscription, you can monitor daily protein intake and get insights into how your meals contribute to muscle gain, weight loss, or metabolic health.
Bajra Roti Carbs
1 bajra roti (medium, 40g) contains 16.6g of carbohydrates, of which 3.1g is dietary fiber.
Bajra roti is high in complex carbohydrates with a low glycemic index, meaning it digests slowly and does not cause sudden spikes in blood sugar. This makes it an excellent carb choice for diabetics and those managing weight.
| Bajra Roti Size | Carbs | Fiber | Net Carbs |
|---|---|---|---|
| Small (30g) | 12.5g | 2.3g | 10.2g |
| Medium (40g) | 16.6g | 3.1g | 13.5g |
| Large (50g) | 20.8g | 3.9g | 16.9g |
Bajra Roti Nutrition per 100g
Per 100g of bajra roti: 228 kcal, 7.4g protein, 41.6g carbs, 3.6g fat.
| Nutrient | Per 100g Bajra Roti |
|---|---|
| Calories | 228 kcal |
| Carbohydrates | 41.6g |
| Dietary Fiber | 7.8g |
| Sugar | 0.6g |
| Protein | 7.4g |
| Fat | 3.6g |
| Saturated Fat | 0.6g |
| Monounsaturated Fat | 0.8g |
| Polyunsaturated Fat | 1.4g |
| Cholesterol | 0mg |
| Sodium | 214mg |
Bajra Roti Macros
Macro breakdown for 1 bajra roti (medium, 40g):
| Macro | Amount | % of Calories |
|---|---|---|
| Carbohydrates | 16.6g | 73% |
| Protein | 2.9g | 13% |
| Fat | 1.4g | 14% |
Bajra roti is predominantly a carbohydrate food with moderate protein and minimal fat when made without ghee. The carbs are complex and fiber-rich, which gives it a low glycemic load despite the high carb percentage.
Bajra Roti Nutrition Facts (Per Roti)
A large piece (approx. 50 grams) of bajra roti, also known as bajra bhakri, contains around 114 calories, depending on thickness and use of ghee or oil. It's naturally gluten-free and high in complex carbohydrates, which makes it an ideal addition to a balanced Indian meal.
| Calories and Nutrients | Per Large Piece (50g) |
|---|---|
| Calories | 114 kcal |
| Carbohydrates | 20.8g |
| Fiber | 3.9g |
| Sugar | 0.3g |
| Protein | 3.7g |
| Fat | 1.8g |
| Saturated Fat | 0.3g |
| Monounsaturated Fat | 0.4g |
| Polyunsaturated Fat | 0.7g |
| Cholesterol | 0mg |
| Sodium | 107mg |
Bajra roti is a good source of iron, magnesium, manganese, phosphorus, and an excellent source of selenium. These micronutrients play a key role in maintaining immunity, metabolic function, and bone health.
Bajra Roti with Ghee Calories
Adding ghee increases the calorie count significantly. One teaspoon of ghee (5g) adds approximately 45 calories.
| Bajra Roti (Medium, 40g) | Calories |
|---|---|
| Plain bajra roti | 91 kcal |
| + 1 tsp ghee (5g) | 136 kcal |
| + 2 tsp ghee (10g) | 181 kcal |
Most traditional bajra roti servings use 1–2 teaspoons of ghee. Log your exact ghee quantity in the Hint app for an accurate calorie count.
Bajra Bhakri Calories
Bajra bhakri is the Maharashtrian and Gujarati name for bajra roti. It is the same food — a flatbread made from pearl millet flour — and the calorie values are identical.
1 bajra bhakri calories: 69–114 kcal depending on size (30–50g).
| Bajra Bhakri Size | Calories | Protein | Carbs |
|---|---|---|---|
| Small (30g) | 69 kcal | 2.2g | 12.5g |
| Medium (40g) | 91 kcal | 2.9g | 16.6g |
| Large (50g) | 114 kcal | 3.7g | 20.8g |
| 2 bhakri (medium) | 183 kcal | 5.9g | 33.2g |
Bajra Rotla Calories
Bajra rotla is the Gujarati term for a thick bajra flatbread. Rotlas tend to be slightly larger and thicker than standard rotis, typically weighing 60–80g.
1 bajra rotla calories: 137–183 kcal (for a 60–80g rotla).
| Bajra Rotla Size | Calories | Protein | Carbs |
|---|---|---|---|
| Small rotla (50g) | 114 kcal | 3.7g | 20.8g |
| Medium rotla (60g) | 137 kcal | 4.4g | 25.0g |
| Large rotla (80g) | 183 kcal | 5.9g | 33.2g |
Bajre ki Roti Calories
Bajre ki roti is the Hindi name for bajra roti — the same flatbread. The calorie content is identical.
1 bajre ki roti (medium, 40g) = 91 calories.
| Number of Bajre ki Roti | Calories | Protein |
|---|---|---|
| 1 bajre ki roti | 91 kcal | 2.9g |
| 2 bajre ki roti | 183 kcal | 5.9g |
| 3 bajre ki roti | 274 kcal | 8.8g |
Bajra Roti Benefits
Bajra roti offers several health benefits that go beyond just being a calorie-smart option:
- Heart Health: Rich in magnesium and potassium, bajra supports healthy blood pressure and reduces the risk of cardiovascular disease.
- Improved Digestion: Its high fiber content (3.9g per roti) promotes gut health and relieves constipation.
- Long-lasting Energy: The complex carbs in bajra provide sustained energy, avoiding sugar spikes.
- Naturally Gluten-Free: A great alternative for those with gluten intolerance or celiac disease.
- Iron-Rich: Supports hemoglobin production and helps manage anemia.
- Bone Health: Rich in phosphorus and magnesium, supporting strong bones.
- Antioxidant Properties: High in polyphenols that combat oxidative stress and inflammation.
Is Bajra Roti Good for Diabetes?
Yes. Bajra roti is high in fiber and has a low glycemic index, which means it digests slowly and does not cause sudden spikes in blood sugar levels. It's a smart choice for people managing type 2 diabetes or prediabetes.
You can use the Hint app to track your carbohydrate and fiber intake, monitor your blood sugar–friendly meals, and consult a dietitian with Hint Premium for a personalized diabetes diet plan.
Is Bajra Roti Good for Weight Loss?
Absolutely. Bajra is rich in dietary fiber, which increases satiety, curbs hunger, and reduces overall calorie intake. Its slow-digesting carbs also prevent energy crashes and late-night cravings.
Using the Hint app, you can track daily calorie intake, monitor macros, and get personalized diet plans tailored for weight loss.
Is Bajra Roti Good for Fatty Liver?
Yes. Bajra's high fiber, low glycemic load, and anti-inflammatory properties make it beneficial for fatty liver management. It helps improve insulin sensitivity, reduce liver fat, and support metabolic health.
Hint Premium subscribers can receive customized meal plans for fatty liver reversal from experienced dietitians, with continuous progress tracking.
Bajra Roti vs Wheat Roti Calories
While wheat roti is higher in calories, bajra roti offers higher fiber and better glycemic control, especially useful for diabetic and weight-loss diets.
| Nutrient (per 40g roti) | Bajra Roti | Wheat Roti |
|---|---|---|
| Calories | 91 kcal | 120 kcal |
| Carbs | 16.6g | 22.5g |
| Fiber | 3.1g | 2.0g |
| Protein | 2.9g | 3.5g |
| Glycemic Index | Low (~55) | Medium (~62) |
Jowar vs Bajra Nutrition Facts
Both are nutritious millet options. Bajra is richer in protein and dietary fiber, while jowar is slightly higher in calories, and both are easier to digest, making them similar healthy options in your diet.
| Nutrient (per 50g roti) | Bajra Roti | Jowar Roti |
|---|---|---|
| Calories (kcal) | 114 | 139 |
| Carbs (g) | 20.8 | 28.7 |
| Dietary Fiber (g) | 3.9 | 2.5 |
| Sugar (g) | 0.3 | 0.7 |
| Protein (g) | 3.7 | 3.2 |
| Fat (g) | 1.8 | 1.2 |
| Saturated Fat (g) | 0.3 | 0.2 |
| Monounsaturated Fat (g) | 0.4 | 0.4 |
| Polyunsaturated Fat (g) | 0.7 | 0.5 |
| Cholesterol (mg) | 0 | 0 |
| Sodium (mg) | 107 | 50 |
Are Bajra and Jowar Good for Thyroid?
Yes. Both millets are gluten-free and rich in selenium, zinc, and B vitamins, which are essential for thyroid health. However, moderation is key as excessive millet consumption (especially raw or unsoaked) can interfere with iodine absorption. Soaking, fermenting, or sprouting bajra before cooking helps reduce this risk.
With Hint Pro, you can track nutrients like zinc, selenium, and B vitamins easily to support your thyroid health goals.
How the Hint App Helps
The Hint app is India's most accurate food calorie and nutrition tracker. Whether you're logging bajra rotis, biryani, or protein shakes, Hint gives you real-time insights into your:
- Calorie intake and macronutrient breakdown
- Daily fiber, protein, vitamin, and mineral goals
- Personalized diet plans for weight loss, diabetes, fatty liver, and more
- Exercise and workout tracking
- Progress monitoring over time
Hint Pro and Hint Premium Subscriptions
Hint Pro unlocks advanced tracking tools, Pro Workouts, and personalized diet plans.
Hint Premium gives you unlimited 1:1 consultations with qualified dietitians, who help you set goals, adapt your diet, and stay accountable. Whether you're managing a health condition or working toward fat loss or muscle gain, Hint Premium provides expert support every step of the way.
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Final Thoughts
Whether you're looking to manage blood sugar, lose weight, support your thyroid, or simply eat smarter, bajra is a superfood that fits the Indian lifestyle beautifully. And with the Hint app, you can make every bite count.
Start tracking smarter. Eat better. Live healthier.
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About the Author
Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management. She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health. At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.
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