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, preparation, and quantity
• One medium roti (40g) has 112 kcal and 2.9g protein; one medium phulka has 93 kcal and a higher protein percentage
• Per 100g, whole wheat roti provides approximately 280 kcal
• 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 Hint Pro for personalised meal plans built around Indian foods

How Many Calories Are in One Roti?

Roti calorie content varies significantly depending on size, flour type, and preparation method. A small phulka without oil has 70 kcal. A large roti with ghee can have over 150 kcal.

If you are eating 4–6 rotis per meal, the total can range from 280 kcal to over 800 kcal, depending on how they are prepared.

The table below covers every practical combination of size and quantity so you can calculate your actual intake — not just a single-roti estimate.

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

Watch: How to track Roti Calories on the Hint App

Roti Nutrition Facts

Roti contains 64% carbohydrates, 10% protein, and 26% fat. It is a good source of dietary fibre, manganese, and vitamin E, and an excellent source of selenium and vitamin D — both essential for thyroid function and immune health.

Calories and Nutrients Per Medium Piece (40g) of Roti

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

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 contributes meaningfully to total protein intake when eaten in quantities of 4–6 per day alongside a mixed Indian diet.

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 30 other nutrients calibrated to Indian foods, and NIN-ICMR recommended daily allowances.

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 factors are:

• Type of flour — whole wheat, multigrain, bajra, jowar, ragi, and missi roti all have different calorie and nutrient profiles
• Oil or ghee — whether applied during rolling, on the tawa, or added after cooking
• Size and thickness — which affects final weight and calorie density
• Water quantity during kneading affects the final weight of the dough

Use the Hint app's Create Your Recipe feature to enter your exact ingredients and portion sizes and get a personalised calorie and nutrition breakdown 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 addition of ghee shifts the macro split: roti with ghee contains 56% carbohydrates, 9% protein, and 35% fat, versus 26% fat in a standard roti.

The higher fat content makes ghee roti more satiating, which can actually support portion control.

For those managing weight, one roti with a small amount of ghee may leave you fuller than two rotis without it — the net calorie difference can work in your favour.

Roti with Ghee Calories (Medium, 40g base)

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 roti. It also has a higher protein percentage: phulka contains 82% carbohydrates, 13% protein, and just 4% fat.

Phulka Calories by Size and Quantity

Phulka Nutrition Facts (per medium piece, 40g) Phulka contains 82% carbohydrates, 13% protein, and 4% fat. It is a good source of dietary fibre and 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 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. Here are calorie estimates for the most common Indian meal combinations:

Note: These are estimates based on standard serving sizes. For a precise count based on your specific recipe and portion, use the Hint app's meal logging feature.

Roti Benefits

Roti is not just a staple food — it is a meaningful source of dietary fibre, vitamin E, manganese, selenium, and vitamin D. These nutrients support digestive health, immune function, thyroid health, and stable blood sugar.

Whether you're focused on weight loss, muscle gain, or managing a chronic condition, roti can form part of a well-structured Indian diet.

Roti Alternatives and Their Calories

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

Ragi Roti is packed with calcium, fibre, and iron — excellent for bone health, digestion, and blood sugar management due to its low glycaemic index.

Bajra Roti is rich in dietary fibre, vitamin D, and selenium — supports heart health, reduces blood pressure, and aids weight management.

Jowar Roti is rich in phosphorus, magnesium, selenium, and niacin. It helps regulate cholesterol, promotes heart health, and is a good option for diabetes due to its low glycaemic index. It is also gluten-free.

Missi Roti (made from gram flour and whole wheat) is the highest-protein roti alternative — particularly beneficial for weight loss, thyroid function, and digestive health.

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 support satiety. Paired with dal, sabzi, or curd, it makes for a balanced and satisfying meal.

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 higher energy requirements.

Choose whole wheat or multigrain flour, balance with adequate vegetables and protein, and use the Hint app to track how they fit into your personalised daily calorie goal.

Is roti good for weight loss? Yes. Roti is high in dietary fibre, which promotes satiety and reduces overeating. Its protein content also helps preserve muscle mass while in a calorie deficit.

Phulka (without oil) and ragi roti are particularly good choices for weight loss due to their lower calorie and higher fibre profiles.

👉 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 and maintain stable blood sugar levels. Jowar and ragi rotis are even better options for diabetes due to their lower glycaemic index.

👉 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 properties that further support cardiovascular health.

Use the Hint app to monitor your sodium intake from roti and other meals throughout the day.

Is roti good for PCOS? Whole grain rotis — ragi, jowar, bajra, and whole wheat — are beneficial for PCOS management. They help regulate insulin levels and hormonal balance, which are central to managing PCOS symptoms. Missi roti is also a good option due to its higher protein content.

👉 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 thyroid function.

Tracking selenium intake is particularly important for people with hypothyroidism — the Hint app monitors selenium as part of its 31-nutrient tracking. 👉 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 protecting the body against infections.

Is roti good for muscle gain? Yes. Roti provides both protein and complex carbohydrates — carbs fuel workouts and protein supports muscle recovery. Pair rotis with dal, paneer, or eggs to increase the protein quality of the 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 adequate quantities alongside calorie-dense, nutrient-rich accompaniments like dal makhani, paneer, 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, which is primarily a refined carbohydrate.

For those looking to maximise nutrient intake per calorie, roti is typically the better choice. However, portion size, preparation method, and overall dietary balance matter more than the roti-vs-rice comparison alone.

Is roti good for fat loss? Yes. Roti's fibre content aids digestion and supports satiety, reducing overall calorie intake. Its protein content helps preserve muscle mass during fat loss.

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 goal.

Final Thoughts

Roti is a versatile and nutritious food that fits well into weight loss, muscle gain, diabetes management, and general healthy eating.

The key variables — size, preparation method, flour type, and quantity — are all tracked in the Hint app, making it easy to stay within your daily calorie and nutrient goals without guesswork.

Download the free Hint app to start tracking.

Upgrade to Hint Pro for personalised Indian diet plans, weekly insights, and 300+ workout plans — or Hint Premium for unlimited dietitian consultations on top of everything in Hint Pro.

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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 and over a decade of experience in clinical nutrition and lifestyle management.

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 with science-backed guidance.

🔗 Connect with Asfia on LinkedIn