Roti Calories, Nutrition and Health Benefits

TL;DR

• Calories: Medium roti (40g) has 112 kcal; phulka 93 kcal; with ghee 126 kcal.
• Benefits: Boosts immunity, aids weight loss, supports diabetes & thyroid health.
• Alternatives: Try ragi, jowar, bajra, or multigrain rotis for added benefits.
• Track: Use the Hint app for meal plans, calorie tracking, and recipes.

How Many Calories Are In One Roti?

Roti, also known as chapati, is a staple in many Indian households. There are 112 kcals in one medium piece of roti, making it a balanced choice for those looking to maintain or improve their health.

However, the calorie content of roti can vary depending on its size and how it’s prepared. Here’s a look at how the calories increase with the size and number of rotis:

Roti Nutrition Facts

Roti contains 64% carbohydrates, 10% protein, and 26% fat. It’s a good source of dietary fiber, manganese, and vitamin E.

Additionally, roti is an excellent source of selenium and vitamin D, which are essential for maintaining good health.

Using the Hint Pro subscription, you can analyze the detailed nutritional breakdown of roti and other foods to ensure you’re meeting your daily requirements.

Protein in Roti: How Much Protein in One Roti?

Each medium-sized roti (40 grams) provides about 2.9 grams of protein. This makes it a valuable addition to your diet, especially if you're trying to increase your daily protein intake. Here’s a look at how the quantity of protein in roti increases with the size and number of rotis:

For a more detailed breakdown of how much protein you consume from your meals, the Hint app helps you track these nutrients effortlessly.

Calories in a Chapati with ghee

If you prefer your roti with ghee, one medium piece (40 grams) of roti with ghee has 126 kcal. Roti with ghee contains 56% carbohydrates, 9% protein, and 35% fat, whereas a regular roti has 26% fat.

The addition of ghee increases the fat content, making the roti more satiating, but also more calorie-dense.

With Hint Premium, you can get personalized meal recommendations, ensuring that even with indulgent options like roti with ghee, your diet remains balanced.

Calories in Phulka (Chapati without oil)

Phulka, a lighter version of roti made without oil, contains fewer calories. One medium piece of phulka has 93 kcal, making it a great option for those looking to reduce fat intake. It has less fat than roti and chapati with ghee.

Calories in a phulka depend on its size or quantity in grams. Here is a list of how calories increase with quantity (serving size) and the number of rotis.

Phulka nutrition facts

Phulka contains 82% carbohydrates, 13% protein, and 4% fat. It is a good source of dietary fiber, manganese, and an excellent source of selenium and vitamin D.

Phulka is ideal for those looking to lower their calorie intake, and the Hint app can help you track these numbers with ease, ensuring that you stay within your daily caloric target.

Roti Benefits

Roti is not just a staple food but also a rich source of vital nutrients like dietary fiber, vitamin E, manganese, and selenium. These nutrients support digestive health, boost immunity, and help maintain healthy blood pressure levels.

Whether you're looking to lose weight, gain muscle, or manage chronic health conditions, rotis can be a valuable addition to your diet.

The Hint Pro subscription provides personalized meal plans with rotis and helps you track your intake of these nutrients.

Is roti good for weight loss?

Yes, roti is suitable for weight loss because it is high in dietary fiber, which helps keep you fuller for longer, preventing overeating.

Roti is also rich in protein, making it a better option than rice for those trying to lose weight.

To get a more personalized weight-loss plan that incorporates roti and other whole grains, check out the Hint Premium subscription for expert diet recommendations.

Is roti good for diabetes?

Whole wheat roti is excellent for people with diabetes as it contains good dietary fiber and has a low glycemic index. This means it helps maintain stable blood sugar levels.

The Hint app offers tailored meal plans for managing diabetes, ensuring that roti and other healthy carbohydrates are part of a well-balanced diet.

Is roti good for blood pressure?

Yes, roti is a good option for individuals with high blood pressure.

Its low sodium content helps control blood pressure levels, and the presence of manganese provides antioxidant properties, which further support blood pressure regulation.

The Hint Pro subscription offers deeper insights into nutrient management, helping you track your sodium intake and other essential minerals like manganese.

Is roti good for PCOS?

For women with PCOS, whole grains are an important part of the diet. Whole wheat, ragi, jowar, and bajra rotis are excellent for managing insulin levels and hormonal balance, which are key in managing PCOS.

The Hint app provides specialized meal plans for PCOS, helping you make smart choices with whole grain alternatives to traditional wheat roti.

Is roti good for the thyroid?

Roti is beneficial for thyroid health as it is a rich source of selenium, which is essential for proper thyroid function. Selenium plays a key role in thyroid hormone synthesis.

Download the Hint app to track your selenium intake from roti and other foods, ensuring optimal thyroid health.

Is roti good for immunity?

Roti is packed with nutrients like dietary fiber, manganese, vitamin E, and selenium, which all play crucial roles in boosting immunity. These nutrients help the body fight infections and support overall well-being.

For more insights into how your diet affects immunity, check out the Hint app, which provides recommendations for immune-boosting foods and recipes.

Is roti good for muscle gain?

Yes, roti is a good source of protein and carbohydrates, both essential for muscle growth and recovery. The vitamin D in roti also plays a crucial role in muscle function. For muscle gain, combine rotis with other protein-rich foods.

The Hint app offers a variety of protein-packed Indian recipes, helping you meet your fitness goals.

Is roti good for weight gain?

If you’re looking to gain weight, roti can be a healthy option when consumed in the right quantities. Its calorie and protein content supports healthy weight gain, especially when paired with balanced meals like dal and curry.

The Hint Premium subscription provides detailed meal plans to help you achieve your weight-gain goals while ensuring balanced nutrition.

Which is better, rice or roti?

Roti offers more dietary fiber, manganese, and vitamins compared to plain white rice, which is primarily a source of refined carbohydrates.

For those looking to boost their nutrient intake, roti is generally the better choice.

With the Hint app, you can compare the nutrition profiles of both rice and roti to see which option best fits your health goals.

Is roti good for fat loss?

Yes, roti is suitable for fat loss due to its fiber content, which aids digestion and helps reduce overall fat intake. Additionally, the protein in roti helps preserve muscle mass while promoting fat loss.

The Hint Pro subscription can help you customize your diet for effective fat loss, with detailed tracking of your macronutrient intake.

Roti alternatives

There are many healthy and tasty alternatives to wheat roti. Here are the calorie values of various types of medium-piece rotis. Download the Hint app for information on healthy roti recipes, calories, and nutrition facts.

Garlic Methi Roti Benefits

Garlic methi roti is a good source of dietary fiber, and manganese, and an excellent source of vitamin D, lutein, beta-carotene, and selenium. It helps strengthen bones and aids in weight loss.

Ragi Roti Benefits

Ragi roti is packed with calcium, fiber, and iron, making it an excellent choice for bone health, digestion, and overall wellness. Ragi also has a low glycemic index, which makes it beneficial for managing blood sugar levels.

You can explore various ragi roti recipes in the Hint app, where you can also track its calories and nutrients.

Bajra Roti Benefits

Bajra roti is another healthy alternative to wheat roti. It is rich in dietary fiber, vitamin D, and selenium, all of which are crucial for maintaining heart health and reducing blood pressure. Bajra’s high fiber content also supports digestion and weight management.

For detailed nutritional insights into bajra roti and its health benefits, download the Hint app.

Benefits of Jowar Roti

Jowar roti is rich in phosphorus, magnesium, selenium, and niacin. It helps regulate cholesterol levels, promotes heart health, and is beneficial for people with diabetes due to its low glycemic index.

For those looking to explore gluten-free alternatives, jowar roti is an excellent option. The Hint Pro subscription helps you keep track of how jowar roti fits into your daily nutrition plan.

Is Jowar Roti Good for Diabetes?

Yes, jowar roti is particularly good for people with diabetes. Its low glycemic index helps manage blood sugar levels, making it a healthier alternative to refined grain products.

With the Hint app, you can receive personalized meal plans that incorporate jowar roti for better diabetes management.

Is Jowar Roti Good for Weight Loss?

Jowar roti is an excellent choice for weight loss due to its high fiber content. Fiber promotes satiety, reducing overall calorie intake.

Additionally, jowar is rich in protein, which supports muscle maintenance while losing fat. For more weight loss tips and meal plans, explore the Hint Premium subscription.

Missi Roti Benefits

Missi roti, made from gram flour and whole wheat, is a protein-rich, high-fiber alternative to regular wheat roti. It is particularly beneficial for weight loss, thyroid function, and improving digestive health.

Missi roti is also an excellent source of manganese and selenium, both of which help in regulating metabolism. The Hint app provides information on missi roti recipes and helps you track your intake.

Multigrain Roti Benefits

Multigrain roti is a good source of protein, fiber, iron vitamin B and various minerals, and gluten. It helps you prevent anemia and boost immunity.

Final Thoughts

Roti is a versatile and nutritious food that fits well into a variety of dietary plans, whether you’re focused on weight loss, muscle gain, or managing chronic conditions.

With the Hint app, you can track your daily intake, explore new recipes, and optimize your meals for better health.

Consider upgrading to Hint Pro or Hint Premium for more personalized diet recommendations, detailed nutrient analysis, and expert guidance to help you reach your health and wellness goals.

Download the Hint app today to take control of your nutrition and start making healthier choices, one roti at a time.