Roti Calories & Protein: Phulka, Chapati, With Ghee | Clearcals

Written by Asfia Fatima, Chief Dietitian at Clearcals

TL;DR

• Roti calories range from 70 kcal (small phulka) to 841 kcal (6 large rotis with ghee) — it all depends on size, flour type, and preparation method.
• One medium roti (40g) has 112 kcal and 2.9g protein; one medium phulka has 93 kcal with a higher protein-to-calorie ratio.
• Per 100g, whole wheat roti provides approximately 280 kcal and 7.3g protein.
• Adding ghee increases calories from 112 to 126 kcal per medium roti.
• Roti supports weight loss, diabetes management, thyroid health, and PCOS — when portion size is right.
• Alternatives like ragi, jowar, bajra, and missi roti offer different nutritional profiles for specific health goals.
• Track your roti intake with the free Hint app, or use the Custom Recipes feature to log your exact recipe.

Roti Calories: 1 Roti, 2 Rotis, 3 Rotis and More

Roti calorie content varies significantly depending on size, flour type, and preparation method. A small phulka cooked without oil can be as light as 70 kcal, while a large roti with ghee can reach 154 kcal per piece — over twice as many calories for one roti.

How Many Calories in 1 Roti?

1 roti calories (medium, 40g): 112 kcal | 1 roti protein: 2.9g

1 chapati calories (medium, 40g): 112 kcal | 1 chapati protein: 2.9g

These values are for a standard whole wheat medium roti or chapati (40g, with approximately 1 tsp oil or ghee per 4 rotis). A small roti (30g) has 84 kcal and a large roti (50g) has 140 kcal. Phulka, made without oil, comes in at 93 kcal per medium piece.

If you are eating 4–6 rotis per meal, the total can range from 280 kcal to over 800 kcal, depending on size. The table below covers every practical combination so you can calculate your actual intake.

Roti Calories by Size and Quantity (whole wheat, standard preparation)

1 Roti (or Chapati) Calories and Protein

The most common question is about a single roti — either because someone is tracking one meal, or counting how many to eat in a day. Here is the quick answer with both calories and protein for one roti:

1 medium roti calories: 112 kcal | 1 medium roti protein: 2.9g | 1 medium roti carbs: 17.9g

For the "chapati" spelling variant — roti and chapati are the same food:

1 chapati calories: 112 kcal | 1 chapati protein: 2.9g

At 40g per piece, this is based on a standard home-cooked whole wheat chapati with a small amount of oil or ghee. If your chapati is larger (restaurant-style or tandoor chapati can be 50–60g), adjust upward to 140–168 kcal per piece.

Half Roti Calories

Half a medium roti (20g) provides approximately 56 kcal and 1.5g protein. For a small roti, half piece is about 42 kcal. These values come up for calorie tracking when someone eats an odd number of pieces or uses roti as a side rather than a main.

Half roti calories: 42 kcal (small) | 56 kcal (medium) | 70 kcal (large)

Watch: How to track Roti Calories on the Hint App

Roti Nutritional Value Per 100g

Roti contains 64% carbohydrates, 10% protein, and 26% fat. It is a good source of dietary fibre, manganese, selenium, zinc, and iron — nutrients that support energy metabolism, immunity, and thyroid function. The table below shows the full nutritional profile per 40g medium piece and per 100g, with the percentage of the Indian Recommended Daily Allowance (ICMR 2020) for each nutrient.

Roti Nutritional Value (whole wheat, standard preparation)

% Indian RDA based on ICMR 2020 reference values for a sedentary adult. RDA values used: Calories 2,000 kcal; Carbs 300g; Fibre 25g; Free sugar 25g; Protein 60g; Fat 55g; Sodium 2,300mg; Iron 17mg; Zinc 10mg; Manganese 2.0mg; Selenium 40μg.

Use the free Hint app to log your roti and see how it fits into your daily calorie and nutrient targets.

Carbs in Roti — Per Roti and Per 100g

Carbs in 1 medium roti: 17.9g total | Net carbs (minus fibre): 14.7g | Carbs per 100g roti: 44.8g

Whole wheat roti has a moderate-to-high carbohydrate content, but the 3.2g of dietary fibre per roti slows glucose absorption compared to refined flour alternatives. Two rotis provide 35.8g total carbs (29.4g net); three rotis provide 53.7g total carbs.

For those managing blood sugar or following a low-carb plan, phulka (without oil) has the same carbohydrate content but a slightly lower glycemic load due to lower fat content, which changes the digestion rate. Pairing any roti with dal or sabzi further reduces the glycemic impact of the meal.

Sugar in Roti

Sugar in 1 medium roti: 0.5g | Sugar per 100g roti: 1.3g

Roti contains very little natural sugar — just 0.5g per medium piece. This is not a concern for most people, including those managing diabetes. The relevant number for blood sugar management is not sugar but glycemic load: the combination of carbohydrate content and how quickly it raises blood glucose.

Whole wheat roti has a glycemic index of approximately 62–70, which puts it in the moderate-to-high range. The glycemic load per medium roti (40g) works out to approximately 9–11 — classified as moderate. Practical ways to lower the glycemic impact of roti:

• Choose phulka over oil-fried chapati — lower fat means faster digestion but lower total calorie load per piece
• Pair roti with a high-fibre sabzi, dal, or dahi — protein and fibre slow glucose absorption
• Add a small amount of ghee — fat slows gastric emptying and blunts the glucose spike
• Use multigrain, ragi, or jowar flour — lower GI than plain whole wheat For people with type 2 diabetes, 2–3 medium rotis per meal (with dal and sabzi) is generally well-tolerated. Use the Hint app to track your daily carbohydrate budget alongside your roti intake.

Protein in Roti: How Much Protein in One Roti?

Each medium roti (40g) provides 2.9g of protein. While this is modest compared to pulses or dairy, roti eaten at 3–4 pieces contributes 8–12g of protein per meal — a meaningful amount when combined with dal, paneer, or curd.

Protein in 1 roti (medium, 40g): 2.9g | Protein in 1 chapati: 2.9g

Roti protein per 100g: 7.3g

Roti Protein by Size and Quantity

Combined Calories and Protein at a Glance (Medium Roti, 40g)

For a complete picture of daily protein intake across all your meals, the Hint app tracks protein alongside total calories and other macronutrients.

Roti Calories Depend on Ingredients and Preparation

The calories and nutritional profile of roti vary significantly based on recipe, ingredients, and cooking method. The key variables are:

Type of flour — whole wheat, multigrain, bajra, jowar, ragi, and missi roti all have different calorie and nutrient profiles. Ragi roti is higher in calcium; missi roti (gram flour + wheat) is highest in protein.

Oil or ghee — whether applied during rolling, on the tawa, or added after cooking. One teaspoon of ghee adds approximately 45 kcal; one teaspoon of oil adds 40 kcal.

Size and thickness — which affects final weight and calorie density. Restaurant rotis and tandoor chapatis are often larger (50–60g) than home-cooked rotis (30–40g).

Water quantity during kneading — affects the final weight of the dough and therefore the cooked weight per piece.

Use the Hint app's Create Your Recipe feature to enter your exact ingredients and portion sizes and get a precise calorie count for your specific roti recipe.

Calories in Roti with Ghee

One medium roti (40g) with ghee has 126 kcal — compared to 112 kcal for roti without added ghee. The additional 14 kcal comes from approximately 0.3 tsp of ghee spread on the roti after cooking.

1 roti with ghee calories: 126 kcal | 1 roti with ghee protein: 2.9g

1 ghee roti calories: 126 kcal | 1 ghee roti protein: 2.9g

Note that protein content does not change when ghee is added — ghee contributes fat and calories only. The higher fat content makes ghee roti more satiating, which can support portion control.

Roti with Ghee Calories and Protein (Medium, 40g base)

For those managing weight, one roti with a small amount of ghee may leave you fuller than two rotis without ghee — the fat slows gastric emptying. The net calorie intake over the day can end up lower if ghee helps reduce total portion size.

Calories in Phulka (Roti Without Oil)

Phulka is a lighter version of roti made without oil, puffed directly on the flame. One medium phulka (40g) has 93 kcal — 17% fewer calories than a standard medium roti at 112 kcal.

Phulka Calories by Size and Quantity

Phulka contains approximately 82% carbohydrates, 13% protein, and 4% fat by calorie. Because it contains no added oil, phulka has a higher protein-to-calorie ratio than standard roti and is generally the best choice for calorie-conscious individuals or those in an active fat loss phase.

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 with a Meal: Calorie Estimates for Common Combinations

Several of the most-searched roti queries are about roti as part of a full meal rather than on its own. The calorie total depends on the sabzi, or dal, served alongside, so these are ranges based on standard serving sizes.

Roti with Sabzi Calories

2 roti and dal calories: approximately 380–420 kcal for 2 medium whole wheat rotis with 1 katori (150ml) moong or masoor dal.

For a precise count based on your specific ingredients and portion sizes, use the Hint app to log each component separately. The Hint database includes hundreds of dal and sabzi varieties with region-specific preparation styles.

Roti Benefits

Roti is not just a staple food — it is a meaningful source of dietary fibre, manganese, selenium, vitamin E, iron, and zinc — nutrients that support energy metabolism, bone health, immunity, and thyroid function. Whether you're focused on weight loss, muscle gain, or managing a chronic condition, roti can form part of a balanced diet when portion size and flour type are considered.

Roti for Weight Loss: Roti is high in dietary fibre, which promotes satiety and reduces overeating. Its protein content supports muscle maintenance during calorie restriction. Phulka and ragi roti are particularly good choices during active fat loss phases due to their lower calorie density.

Roti for Diabetes: Whole wheat roti has a moderate glycaemic index and good dietary fibre content, which helps slow glucose absorption compared to refined grains. Pairing roti with dal and sabzi rather than eating it alone further lowers the meal's glycaemic impact.

Roti for Blood Pressure: Roti's low sodium content supports blood pressure control, and its manganese content provides antioxidant support for cardiovascular health. Use the Hint app to monitor your daily sodium intake across all meals.

Roti for PCOS: Whole grain rotis — ragi, jowar, bajra, and whole wheat — are beneficial for PCOS management. They help manage insulin resistance, support hormonal balance, and provide iron and B vitamins that are often depleted in PCOS.

👉 Read our PCOS diet guide → | Read our insulin resistance diet guide →

Roti for Thyroid: Roti is a good source of selenium, which is essential for thyroid hormone synthesis and proper conversion of T4 to T3. Tracking selenium intake is particularly important for people with hypothyroidism — the Hint app monitors selenium alongside all other micronutrients.

Read our thyroid diet guide →

Roti for Immunity: Roti contains dietary fibre, manganese, vitamin E, and selenium — all of which play roles in immune function and oxidative stress reduction.

Roti for Muscle Gain: Roti provides both protein and complex carbohydrates — carbs fuel workouts and protein supports muscle repair. Pairing roti with high-protein dal, paneer, or eggs creates a complete muscle-building meal.

Read our muscle gain diet guide →

Roti Alternatives and Their Calories

If you are looking for roti varieties with different nutritional profiles, here are the calorie values per medium piece (40g):

Ragi Roti is packed with calcium, fibre, and iron — excellent for bone health, digestion, and blood sugar management.

Bajra Roti is rich in dietary fibre, vitamin D, and selenium — supports heart health, reduces blood pressure, and is particularly good for PCOS.

Jowar Roti is rich in phosphorus, magnesium, selenium, and niacin. It helps regulate cholesterol, promotes heart health, and is gluten-free.

Missi Roti (made from gram flour and whole wheat) is the highest-protein roti alternative — particularly beneficial for vegetarians looking to increase protein intake per meal.

Multigrain Roti provides protein, fibre, iron, and vitamin B. It helps prevent anaemia and supports immune health.

Frequently Asked Questions

Is 2 roti too much? No. Two medium whole wheat rotis provide around 224 calories with complex carbohydrates and fibre that promote satiety. For weight or blood sugar management, keep portion sizes moderate and limit added ghee.

Read our complete Indian weight loss guide →

Can I eat 5 rotis a day? Yes, depending on your total daily calorie needs, activity level, and health goals. Five medium rotis provide 561 kcal, which can work well for physically active individuals or those with a higher TDEE. Choose whole wheat or multigrain flour, balance with adequate vegetables and protein, and use the Hint app to track your daily intake.

Is roti good for weight loss? Yes. Roti is high in dietary fibre, which promotes satiety and reduces overeating. Its protein content supports muscle maintenance during calorie restriction. Phulka (without oil) and ragi roti are particularly good choices for weight loss due to their lower calorie density.

Read our complete weight loss diet guide for Indians →

Is roti good for diabetes? Whole wheat roti has a moderate glycaemic index and good dietary fibre content, which helps slow glucose absorption. Pairing roti with dal and sabzi rather than eating it alone lowers the meal's glycaemic impact. For most people with type 2 diabetes, 2–3 medium rotis per meal with a high-protein or high-fibre side is well-tolerated.

Read our complete Indian diabetes diet guide →

Is roti good for blood pressure? Yes. Roti's low sodium content supports blood pressure control, and its manganese content provides antioxidant support for cardiovascular health.

Is roti good for PCOS? Whole grain rotis — ragi, jowar, bajra, and whole wheat — are beneficial for PCOS management. They help manage insulin resistance, support hormonal balance, and provide iron and B vitamins that are often depleted in PCOS.

👉 Read our PCOS diet guide → | Read our insulin resistance diet guide →

Is roti good for the thyroid? Yes. Roti is a good source of selenium, which is essential for thyroid hormone synthesis and proper conversion of T4 to T3. Tracking selenium intake is particularly important for people with hypothyroidism.

Read our thyroid diet guide →

Is roti good for immunity? Yes. Roti contains dietary fibre, manganese, vitamin E, and selenium — all of which play roles in immune function and oxidative stress reduction.

Is roti good for muscle gain? Yes. Roti provides both protein and complex carbohydrates — carbs fuel workouts and protein supports muscle repair. Pairing roti with dal, paneer, or eggs after a workout creates a complete muscle-building meal.

Read our muscle gain diet guide →

Is roti good for weight gain? Yes. Roti's calorie and carbohydrate content make it a useful base for a weight-gain diet when consumed in sufficient quantities alongside calorie-dense accompaniments like paneer, dal, and ghee.

Which is better — rice or roti? Roti generally offers more dietary fibre, protein, manganese, selenium, and vitamin D compared to plain white rice. For those looking to maximise nutrient intake per calorie, roti is typically the better choice. However, both can form part of a balanced diet, and the choice often comes down to personal preference, regional cuisine, and specific health goals.

Is roti good for fat loss? Yes. Roti's fibre content aids digestion and supports satiety, reducing overall calorie intake. Phulka (without oil) is the lowest-calorie preparation and the best choice during active fat loss phases. Use Hint Pro to track your macronutrient split and customise your roti intake for your specific fat loss goals.

What's New in Hint App v2.0

Hint version 2.0 includes several updates that make it easier to track roti and full Indian meals accurately.

Custom Recipes — Log Your Exact Roti Every household makes roti differently — different flour brands, different amounts of oil or ghee, different sizes. With Custom Recipes in Hint v2.0, you can enter your exact recipe (flour type, weight, oil quantity) once and log it with a single tap every time. This is more accurate than using a generic "roti" entry and takes seconds once set up.

Free AI Insights — Personalised to Your Goals Hint now provides free AI-generated insights based on your calorie and macro intake across the day. If your carb intake from roti frequently pushes over your daily target, or if your protein from meals without dal is consistently low, Hint flags it and suggests adjustments. Available to all users at no cost.

Apple Health Sync — Workouts Auto-Log With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed. This means your calorie burn from exercise is reflected in your daily balance, so your roti portion target updates in real time on training days.

With Hint version 2.0, if your Garmin watch syncs to Garmin Connect and Garmin Connect is connected to Apple Health, your workouts flow automatically into Hint — no manual logging needed.

300+ Strength Training Workouts — Now Free for Everyone Hint's full library of 300+ guided strength training workout videos is now free for all users. For anyone using a roti-based Indian diet for muscle gain or weight management, having structured workouts alongside nutrition tracking in a single app makes it significantly easier to stay consistent.

Trend Charts (Pro and Premium) View multi-week trends for calorie intake, carbohydrate and protein targets, and workout frequency. Trend charts are available to Hint Pro and Premium users.

Android Update Coming This Month The Android version of Hint will receive Google Health Connect sync, free AI insights, and trend charts in an update releasing this month.

Final Thoughts

Roti is a versatile and nutritious food that fits well into weight loss, muscle gain, diabetes management, and general health goals. The key variables — size, preparation method, flour type, and quantity — are all tracked in the Hint app's Indian food database, including regional recipe variations.

Download the free Hint app to start tracking. Upgrade to Hint Pro for personalised Indian diet plans, weekly macro insights, and access to 300+ strength training workouts with guided videos — now free for all users.

References

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5. Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016;353:i2716. PubMed
6. Rayman MP. Selenium and human health. Lancet. 2012;379(9822):1256–1268. PubMed
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Read Next

• Indian Food Calorie Calculator — Free Online Tool
• Calories in Rice — Nutrition Facts & Health Benefits
• Bajra Roti Calories — Nutrition Facts
• Weight Loss Diet Plan for Indians
• Diabetes Diet Plan India
• Calorie Tracking in India — Beginner's Guide

About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition. She specialises 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 through personalised, data-driven guidance.