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Calories in Roti- Nutrition and Health Benefits

December 6, 2022
13 min read
Calories in Roti- Nutrition and Health Benefits

Meta description

112 Calories in roti (1 medium piece). It contains fiber, selenium, and vitamin D. Helps in weight loss and diabetes. Download the Hint app to learn more.

TLDR

  • One medium piece of roti has 112 kcal.
  • Calories in roti depend on serving size and recipe.
  • Roti is a good source of dietary fiber, manganese, and vitamin E and an excellent source of selenium and vitamin D. 
  • Eating roti regularly helps in achieving weight loss and controlling diabetes.

How Many Calories Are In One Roti?

There are 112 kcals in one medium piece of roti (also known as chapati). 

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

Roti Size (in grams)1 Roti Calories (kcal)2 Roti Calories (kcal)3 Roti Calories (kcal)4 Roti Calories (kcal)
Small piece (30 grams)84168252336
Medium piece (40 grams)112224336448
Large piece (50 grams)140280420560

Roti Nutrition Facts

Roti contains 64% carbohydrates, 10% protein, and 26% fat. It is a good source of dietary fiber, manganese, and vitamin E and an excellent source of selenium and vitamin D. Download the Hint app to track your calories and nutrients from roti or chapati.

One medium piece of chapati with ghee has 112 kcal. Chapati with ghee contains 64% carbohydrates, 10% protein, and 26% fat. Use HINT app to track your calories.

Calories in a Chapati with Ghee

One medium piece (40 grams) roti with ghee has 112 kcal. Chapati with ghee contains 64% carbohydrates, 10% protein, and 26% fat. 

Calories in Chapati with ghee depend on their size or quantity in grams. Here is a list of how calories increase with quantity (serving size) and the number of chapatis.

Chapati with Ghee Size (in grams)1 Chapati with Ghee Calories (kcal)2 Chapati with Ghee Calories (kcal)3 Chapati with Ghee Calories (kcal)4 Chapati with Ghee Calories (kcal)
Small piece (30 grams)84168242336
Medium piece (40 grams)112224336448
Large piece (50 grams)140280420560

One medium piece of phulka has 93 kcal. Phulka contains 82% carbohydrates, 13% protein, and 4% fat. Use HINT app to track your calories.

Calories in Phulka (Chapati without oil)

One medium piece of phulka has 93 kcal.  It has less fat than roti and chapati with ghee.

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. 

Download the Hint app to track your calories and nutrition for phulka.

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

Phulka Size (in grams)1 Phulka Calories (kcal)2 Phulka Calories (kcal)3 Phulka Calories (kcal)4 Phulka Calories (kcal)
Small piece (30 grams)70140210280
Medium piece (40 grams)93187280374
Large piece (50 grams)117234351468

Is roti good for weight loss?

Yes, it is suitable for weight loss as it contains dietary fiber. Eating more dietary fiber helps keep you fuller for longer and prevents binge eating. In addition, it has more protein, which makes it better than rice for weight loss

However, several lifestyle changes can help with weight loss. We recommend reading the article “How to lose weight?” to learn more about healthy weight loss.

Is roti good for diabetes?

Whole wheat rotis are good for diabetes as they contain good dietary fiber. It has a low glycemic index and thus maintains blood sugar levels.

Is roti good for blood pressure?

The sodium content in the roti is low, which helps control blood pressure. Also, roti contains manganese, and due to its anti-oxidative properties, manganese plays a vital role in controlling BP.

Is roti good for PCOS?

A PCOS diet should include whole grains and complex carbohydrates. Rotis made with whole wheat, ragi, jowar, and bajra are good for PCOS.

Is roti good for the thyroid?

Eating roti improves your thyroid function. Rotis are a good source of selenium, which is a key to the proper functioning of the thyroid gland. It is a necessary micronutrient for thyroid hormone synthesis and function. 

Is roti good for immunity?

Roti is a good source of fiber, manganese, vitamin E, and an excellent source of selenium and vitamin D. These nutrients play an essential role in boosting immunity

To learn more about how these nutrients effectively boost immunity, we recommend reading our blog on supporting your immunity through nutrition.

Is roti good for muscle gain?

Rotis are a good source of protein, which helps in building muscles. It is also a good source of vitamin D, which is essential for muscle growth

For muscle gain, we recommend eating more protein-rich foods along with roti. 

Check out the recipes section on the Hint app for a detailed list of protein-rich Indian foods. 

Is roti good for weight gain?

Rotis contain a good amount of calories and protein, promoting healthy weight gain when consumed in the correct quantity. 

For better results, eat roti with dal and curry to have a balanced meal. Download the Hint app to learn more about balanced meals.

Which is better, rice or roti?

Roti is a good source of dietary fiber, manganese, and vitamin E, and an excellent source of selenium and vitamin D, whereas plain white rice, is a source of refined carbohydrates devoid of other nutrients.

Is roti good for fat loss?

Yes, it is suitable for fat loss as it contains fiber. Also, it has protein, which makes it better for fat loss and retaining muscle mass.

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.

Roti AlternativeCalories (kcal) in 1 Medium Piece (40 grams)
Garlic methi roti76
Methi phulka76
Bajra aloo roti78
Onion roti80
Coriander roti84
Bajra and cauliflower roti85
Pudina roti88
Bajra roti91
Butter roti91
Methi Missi roti92
Jowar bajra vegetable roti93
Phulka94
Ragi roti95
Jowar methi roti95
Bajra peas roti99
Missi roti99
Lobia roti101
Jowar coriander roti106
Jowar bajra garlic roti106
Beetroot sesame roti107
Garlic roti109
Kuttu roti109
Jowar roti111
Roti/Chapati112
Chapati with ghee112
Khasta roti113
Rumali roti115
Multigrain roti115
Tandoori roti119
Amaranth roti121
Khamiri roti123
Afghani roti125
Khoba roti150
Naan ki roti160

Listed below are the popular rotis along with related calorie and nutrition information.

One medium piece of jowar roti has 111 kcal. 83% of these calories are from carbohydrates, 9% from protein, and 8% from fat. Use HINT app to track your calories.

1. Jowar roti calories

One medium piece of jowar roti has 111 kcal. 83% of these calories are from carbohydrates, 9% from protein, and 8% from fat. Jowar roti is a good source of phosphorus, magnesium, selenium, manganese, and niacin. It reduces cravings and helps control blood sugar levels.

Here is a list of how calories increase with quantity (serving size) and the number of rotis.

Jowar Roti Size (in grams)1 Jowar Roti Calories (kcal)2 Jowar Roti Calories (kcal)3 Jowar Roti Calories (kcal)4 Jowar Roti Calories (kcal)
Small piece (30 grams)83166249332
Medium piece (40 grams)111222332443
Large piece (50 grams)139277415554

One medium piece of bajra roti has 91 kcal. 73% of these calories are from carbohydrates, 13% from protein, and 14% from fat. Use HINT app to track your calories.

2. Bajra roti calories

One medium piece of Bajra roti has 91 kcal. 73% of these calories are from carbohydrates, 13% from protein, and 14% from fat. Bajra roti is a good source of dietary fiber, vitamin D, and an excellent source of selenium. It helps lower blood pressure levels and improves heart health.

Here is a list of how calories increase with quantity (serving size) and the number of rotis.

Bajra Roti Size( in grams)1 Bajra Roti Calories (kcal)2 Bajra Roti Calories (kcal)3 Bajra Roti Calories (kcal)4 Bajra Roti Calories (kcal)
Small piece (30 grams)69137206274
Medium piece (40 grams)91183274366
Large piece (50 grams)114228342457

One medium piece of tandoori roti has 119 kcal. 61% of these calories are from carbohydrates, 9% from protein, and 30% from fat. Use HINT app to track your calories.

3. Tandoori roti calories

One medium piece of Tandoori roti has 119 kcal. 61% of these calories are from carbohydrates, 9% from protein, and 30% from fat. Tandoori roti is a soft flatbread that has little nutritional value but is offset by less healthy ingredients like white flour, sugar, and oil.

Here is a list of how calories increase with quantity (serving size) and the number of rotis.

Tandoori Roti Size (in grams)1 Tandoori Roti Calories (kcal)2 Tandoori Roti Calories (kcal)3 Tandoori Roti Calories (kcal)4 Tandoori Roti Calories (kcal)
Small piece (30 grams)89178267356
Medium piece (40 grams)119237356474
Large piece (50 grams)148296445593

One medium piece of ragi roti has 95 kcal. 85% of these calories are from carbohydrates, 9% from protein, and 5% from fat. Use HINT app to track your calories.

4. Ragi roti calories

One medium piece of Ragi roti has 95 kcal. 85% of these calories are from carbohydrates, 9% from protein, and 5% from fat. Ragi roti is a good source of fiber, calcium, magnesium, copper, and selenium. It is an excellent source of manganese and vitamin D. It helps strengthen bones and aids in weight loss.

Here is a list of how calories increase with quantity (serving size) and the number of rotis.

Ragi Roti Size (in grams)1 Ragi Roti Calories (kcal)2 Ragi Roti Calories (kcal)3 Ragi Roti Calories (kcal)4 Ragi Roti Calories (kcal)
Small piece (30 grams)71142213284
Medium piece (40 grams)95190285380
Large piece (50 grams)119237356474

One medium piece of rumali roti has 115 kcal. 73% of these calories are from carbohydrates, 11% from protein, and 16% from fat. Use HINT app to track your calories.

5. Rumali roti calories

One medium piece of Rumali roti has 115 kcal. 73% of these calories are from carbohydrates, 11% from protein, and 16% from fat. Rumali roti is a soft flatbread that has little nutritional value but is offset by less healthy ingredients like white flour, sugar, and oil.

Here is a list of how calories increase with quantity (serving size) and the number of rotis.

Rumali Roti Size (in grams)1 Rumali Roti Calories (kcal)2 Rumali Roti Calories (kcal)3 Rumali Roti Calories (kcal)4 Rumali Roti Calories (kcal)
Small piece (30 grams)86172258344
Medium piece (40 grams)115229344458
Large piece (50 grams)143286430573

One medium piece of multigrain roti has 115 kcal. 61% of these calories are from carbohydrates, 9% from protein, and 30% from fat. Use HINT app to track your calories.

6. Multigrain roti calories

One medium piece of Multigrain roti has 115 kcal. 61% of these calories are from carbohydrates, 9% from protein, and 30% from fat. Multigrain roti is a good source of protein, fiber, iron and vitamin B and various minerals, and gluten. It helps you prevent anemia and boost immunity.

Here is a list of how calories increase with quantity (serving size) and the number of rotis.

Multigrain Roti Size (in grams)1 Multigrain Roti Calories (kcal)2 Multigrain Roti Calories (kcal)3 Multigrain Roti Calories (kcal)4 Multigrain Roti Calories(kcal)
Small piece (30 grams)86172258344
Medium piece (40 grams)115229344459
Large piece (50 grams)143287430574

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