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Jowar Roti Calories, Protein & Nutrition: Per Roti, 100g | Bhakri, Jolada Rotti
By Asfia Fatima, Chief Dietitian at Clearcals
Jowar, also known as sorghum, is an ancient grain that has made a strong comeback as a modern superfood.
In India, jowar roti is a staple in many regions, especially in the western and southern states. Whether you're eating it for weight loss, diabetes control, or general wellness, jowar roti is a wholesome, gluten-free option with wide-ranging health benefits.
In this blog, we'll cover jowar roti calories, protein, carbs, fiber, glycemic index, and health benefits, while answering common questions and offering recipe ideas.
Jowar Roti Calories
The calorie content of one medium jowar roti (40 grams) is 111 kcal. One large jowar roti (50 grams) has 138 kcal.
| Jowar Roti Size | 1 Roti | 2 Rotis | 3 Rotis | 4 Rotis | 5 Rotis |
|---|---|---|---|---|---|
| Small (30g) | 83 kcal | 166 kcal | 249 kcal | 332 kcal | 415 kcal |
| Medium (40g) | 111 kcal | 222 kcal | 332 kcal | 443 kcal | 554 kcal |
| Large (50g) | 138 kcal | 277 kcal | 415 kcal | 554 kcal | 692 kcal |
Use the Hint app to accurately log jowar roti calories and see how they fit into your daily calorie budget.
Jowar Roti Protein
Each jowar roti provides approximately 2.5–3g of protein per medium piece (40g). While not a complete protein on its own, when paired with dal or curd it forms a balanced vegetarian meal.
| Jowar Roti Size | 1 Roti | 2 Rotis | 3 Rotis | 4 Rotis | 5 Rotis |
|---|---|---|---|---|---|
| Small (30g) | 1.9g | 3.8g | 5.7g | 7.6g | 9.5g |
| Medium (40g) | 2.5g | 5g | 7.6g | 10.1g | 12.6g |
| Large (50g) | 3.2g | 6.3g | 9.5g | 12.6g | 15.8g |
Track your daily protein intake with Hint Pro and ensure you meet your fitness and muscle gain goals.
Jowar Roti Calories and Protein per 100g
| Nutrient | Per 100g |
|---|---|
| Calories | 277 kcal |
| Protein | 6.4g |
| Carbohydrates | 55g |
| Fat | 3g |
| Dietary Fiber | 3.5g |
Per 100g, jowar roti provides 277 kcal and 6.4g of protein — slightly fewer calories than wheat roti (~300 kcal/100g) and with a lower glycemic index.
Jowar Roti Carbs
One medium jowar roti (40g) contains approximately 22g of carbohydrates. These are primarily complex carbohydrates that digest slowly, providing sustained energy and preventing blood sugar spikes.
| Jowar Roti Size | Carbs (g) | Fiber (g) | Net Carbs (g) |
|---|---|---|---|
| Small (30g) | 16.5g | 1.1g | 15.4g |
| Medium (40g) | 22g | 1.4g | 20.6g |
| Large (50g) | 27.5g | 1.75g | 25.75g |
Jowar is a complex carbohydrate with a naturally lower glycemic response than refined wheat flour. Despite being a carb-rich food, its fiber content slows glucose absorption, making it a better choice for carb-conscious eaters compared to white rice or maida-based foods.
Jowar Roti Fiber
One medium jowar roti (40g) provides approximately 1.4g of dietary fiber, and the large 50g roti contains ~1.75g. Per 100g, jowar roti provides approximately 3.5g of fiber.
Jowar is particularly high in insoluble fiber, which:
Supports gut motility and prevents constipation. Feeds beneficial gut bacteria. Reduces cholesterol absorption in the gut. Contributes to satiety, helping with weight management.
Compared to wheat roti (~4g fiber per 50g), jowar roti has slightly less fiber per piece, but its fiber is of a type that is especially beneficial for blood sugar control due to resistant starch content.
Jowar Roti Glycemic Index
The glycemic index (GI) of jowar roti is approximately 55, placing it at the lower end of the medium-GI range. This is meaningfully lower than wheat roti (~70) and white rice (~72), making jowar roti a significantly better choice for blood sugar management.
| Food | Glycemic Index |
|---|---|
| Jowar roti / Bhakri | ~55 |
| Wheat roti (chapati) | ~70 |
| White rice | ~72 |
| Brown rice | ~55 |
| Bajra roti | ~55 |
| Maida (white flour) roti | ~75–80 |
Why does jowar have a lower GI? Jowar contains resistant starch and polyphenols that slow carbohydrate digestion. The bran layer in whole jowar flour further reduces the rate of glucose release into the bloodstream.
GI vs. Glycemic Load: For a medium jowar roti (40g, ~22g carbs), the glycemic load is approximately 12 — in the low-to-medium range. This makes it an appropriate choice for people with diabetes, PCOS, or insulin resistance.
Get a personalized meal plan that uses jowar roti's GI advantage through Hint Premium.
Jowar Roti Nutrition Facts (Full Breakdown per Piece)
| Nutrient | Small (30g) | Medium (40g) | Large (50g) |
|---|---|---|---|
| Calories (kcal) | 83 | 111 | 138 |
| Protein (g) | 1.9 | 2.5 | 3.2 |
| Carbohydrates (g) | 16.5 | 22 | 27.5 |
| Dietary Fiber (g) | 1.1 | 1.4 | 1.75 |
| Fat (g) | 0.9 | 1.2 | 1.5 |
Jowar Roti with Ghee Calories
Adding ghee to jowar roti increases the calorie count. One teaspoon of ghee (5g) adds approximately 45 kcal.
| Serving | Calories without Ghee | + 1 tsp Ghee | + 2 tsp Ghee |
|---|---|---|---|
| 1 medium roti (40g) | 111 kcal | 156 kcal | 201 kcal |
| 2 medium rotis | 222 kcal | 312 kcal | 402 kcal |
| 1 large roti (50g) | 138 kcal | 183 kcal | 228 kcal |
While ghee adds calories, small amounts (1 tsp per roti) improve fat-soluble vitamin absorption and add beneficial short-chain fatty acids. For weight loss, keep ghee to ½–1 tsp per roti.
Jowar Roti vs Wheat Roti
| Feature / Nutrient | Jowar Roti (50g) | Wheat Roti (50g) |
|---|---|---|
| Gluten-free | Yes | No |
| Calories | 138 kcal | 140 kcal |
| Protein | 3.2g | 3.7g |
| Carbohydrates | 27.5g | 29g |
| Dietary Fiber | 1.75g | 4g |
| Glycemic Index | ~55 | ~70 |
| Satiety | Higher (resistant starch) | Moderate |
| Best for | Diabetes, gluten intolerance | General use |
Choose jowar roti if you're targeting better blood sugar control, are gluten intolerant, or want a lower GI alternative to wheat. Wheat roti has slightly more fiber per piece, but jowar roti's lower GI makes it a better choice for managing blood sugar.
Jowar Roti Benefits
1. Naturally gluten-free: Ideal for those with gluten intolerance or celiac disease. Jowar is one of the few Indian staple grains that is completely free of gluten.
2. Supports blood sugar control: With a GI of ~55 and resistant starch content, jowar roti raises blood sugar more slowly than wheat roti, making it one of the best grain choices for diabetics and people with insulin resistance.
3. Promotes satiety and weight management: The combination of fiber (3.5g/100g) and resistant starch in jowar keeps you fuller for longer, reducing overall calorie intake across the day.
4. Supports heart health: Jowar contains polyphenols and soluble fiber that help lower LDL (bad cholesterol). Regular consumption has been linked to reduced cardiovascular risk in several studies.
5. Good for digestion: High in insoluble fiber, jowar supports regular bowel movements and gut microbiome health.
6. Rich in micronutrients: Jowar roti is a good source of iron, magnesium, phosphorus, and B vitamins, supporting energy metabolism and bone health.
Frequently Asked Questions
Is Jowar Roti Good for Weight Loss?
Yes. Jowar roti is rich in dietary fiber and resistant starch, which promotes satiety and reduces hunger cravings. One medium roti (40g) provides only 111 kcal — making it easy to include 2–3 rotis in a calorie-controlled meal.
Its low GI (~55) prevents blood sugar spikes, thereby reducing fat-storage signals. Studies suggest that high-fiber grains like jowar are associated with better weight-management outcomes than refined grains.
Use the Hint app to track calories, fiber, and weight trends in real time.
Is Jowar Roti Good for Diabetes?
Absolutely. Jowar has a glycemic index of ~55 — significantly lower than wheat (~70) — meaning it digests slowly and keeps blood sugar levels stable. It is one of the best grains for diabetics.
For a diabetic meal, pair 1–2 jowar rotis with a protein-rich sabzi or dal. The combination of protein, fiber, and low GI creates a meal with a glycemic load well within safe limits for most type 2 diabetics.
Get a personalized diabetic meal plan that includes jowar roti through Hint Premium.
Is Jowar Roti Good for Weight Gain?
Yes, if consumed in larger portions and paired with calorie-dense sides like ghee, paneer, or dal makhani. Eating 4–5 large jowar rotis with ghee and a heavy curry can easily provide 700–900 kcal in a single meal — a meaningful contribution to a calorie surplus.
Does Jowar Roti Increase Weight?
Not by itself. Weight gain depends on overall calorie intake. Jowar roti supports balanced weight when eaten as part of a portion-controlled diet. Because it is high in fiber and has a low GI, overeating jowar roti is less likely than overeating refined-grain foods.
Is Jowar Roti Good for Fatty Liver?
Yes. Its fiber and antioxidant content help regulate blood sugar and reduce liver fat, making it suitable for managing non-alcoholic fatty liver disease (NAFLD). Replacing white rice or maida-based foods with jowar roti is a practical dietary intervention for improving liver health.
Is Jowar Roti Good for Kidney Patients?
Jowar is relatively low in potassium and phosphorus compared to many other grains, making it safe for many kidney patients in moderate amounts. However, dietary needs vary significantly based on stage of kidney disease — always consult a dietitian before making changes.
Hint Premium gives you access to dietitian consultations tailored to kidney health.
Is Jowar Roti Good for Cholesterol?
Yes. The high fiber in jowar helps lower LDL (bad cholesterol) by binding bile acids in the gut and promoting their excretion. Jowar also contains polyphenols with antioxidant properties that support cardiovascular health.
Regional Names for Jowar Roti
Jowar roti is known by different names across India and refers to the same or very similar preparations:
Jolada Rotti (Karnataka): The Kannada name for jowar roti. Jolada rotti is a staple in North Karnataka cuisine and is slightly thicker and larger than a standard jowar roti. One large jolada rotti (50g) contains approximately 138 kcal and 3.2g protein — the same nutritional profile as jowar roti.
Jonna Rotte (Andhra Pradesh & Telangana): The Telugu name for jowar roti. Jonna rotte nutrition is identical to jowar roti — one medium jonna rotte (40g) = 111 kcal, 2.5g protein. "Jonnalu" refers to the whole jowar grain.
Jwari chi Bhakri / Jowar Bhakri (Maharashtra): Bhakri is the Marathi name for a thick, rustic jowar roti. See the dedicated bhakri section below.
Jau ki Roti: Jau typically refers to barley in Hindi, not jowar. However, in some regional dialects, "jau roti" refers to jowar roti. If you're looking for jowar roti, verify the grain — jowar = sorghum, jau = barley.
Juvar ni Roti (Gujarat): The Gujarati name for jowar roti. Nutritional values are the same as standard jowar roti.
Jowar Bhakri Calories
Jowar bhakri is a thick, rustic roti made from coarse jowar flour, popular in Maharashtra. One large bhakri (50 grams) contains 146 kcal — slightly higher than a regular jowar roti due to differences in flour fineness and preparation.
| Bhakri Size | 1 Bhakri | 2 Bhakris | 3 Bhakris |
|---|---|---|---|
| Small (30g) | 88 kcal | 175 kcal | 263 kcal |
| Medium (40g) | 117 kcal | 234 kcal | 351 kcal |
| Large (50g) | 146 kcal | 292 kcal | 438 kcal |
Jowar Bhakri Protein:
| Bhakri Size | Protein |
|---|---|
| Small (30g) | ~1.9g |
| Medium (40g) | ~2.5g |
| Large (50g) | ~3.2g |
Jowar Bhakri per 100g: approximately 292 kcal, 6.4g protein.
Top Jowar Recipes
1. Jowar Bhakri
Rustic and thick rotis are popular in Maharashtra. One large piece (50 grams) of jowar bhakri contains 146 kcal. 76% of these calories are from carbs, 9% from protein, and 15% from fat.
| Jowar Bhakri Size | 1 Bhakri | 2 Bhakris | 3 Bhakris |
|---|---|---|---|
| Small (30g) | 88 kcal | 175 kcal | 263 kcal |
| Medium (40g) | 117 kcal | 234 kcal | 351 kcal |
| Large (50g) | 146 kcal | 292 kcal | 438 kcal |
2. Jowar Chilla
Savory pancakes made with jowar flour and veggies. One large piece (50 grams) of jowar chilla contains 110 kcal. 58% of these calories are from carbs, 10% from protein, and 32% from fat.
| Jowar Chilla Size | 1 Chilla | 2 Chillas | 3 Chillas |
|---|---|---|---|
| Small (30g) | 66 kcal | 132 kcal | 198 kcal |
| Medium (40g) | 88 kcal | 176 kcal | 264 kcal |
| Large (50g) | 110 kcal | 220 kcal | 330 kcal |
3. Jowar Upma
A wholesome breakfast alternative to semolina upma. One medium cup (200 grams) of jowar upma contains 268 kcal. 60% of these calories are from carbs, 11% from protein, and 29% from fat.
| Jowar Upma Quantity | Calories |
|---|---|
| Small Cup (100g) | 134 kcal |
| Medium Cup (200g) | 268 kcal |
| Large Cup (300g) | 402 kcal |
4. Jowar Popcorn
Light and crunchy roasted jowar puffs. 50 grams of jowar popcorn contains 198 kcal. 59% of these calories are from carbs, 9% from protein, and 32% from fat.
| Jowar Popcorn Quantity | Calories |
|---|---|
| 25g | 99 kcal |
| 50g | 198 kcal |
| Small Cup (100g) | 395 kcal |
5. Jowar Bajra Roti
A multi-millet roti combining sorghum and pearl millet. One large piece (50 grams) of jowar bajra roti contains 132 kcal. 72% of these calories are from carbs, 10% from protein, and 18% from fat.
| Jowar Bajra Roti Size | 1 Roti | 2 Rotis | 3 Rotis |
|---|---|---|---|
| Small (30g) | 79 kcal | 159 kcal | 238 kcal |
| Medium (40g) | 106 kcal | 212 kcal | 317 kcal |
| Large (50g) | 132 kcal | 264 kcal | 397 kcal |
6. Jowar Idli
Steamed and fluffy, made by fermenting jowar batter. One large piece (50 grams) of jowar idli contains 106 kcal. 76% of these calories are from carbs, 9% from protein, and 15% from fat.
| Jowar Idli Size | 1 Idli | 2 Idlis | 3 Idlis |
|---|---|---|---|
| Small (30g) | 63 kcal | 127 kcal | 190 kcal |
| Medium (40g) | 85 kcal | 169 kcal | 254 kcal |
| Large (50g) | 106 kcal | 211 kcal | 317 kcal |
Log these recipes in the Hint app and get instant calorie and nutrient breakdowns.
How the Hint App Helps
With the Hint app, you can:
- Track jowar-based meals with precision
- Monitor your daily calorie and macronutrient intake
- Set goals for weight loss, gain, or diabetes management
- Log workouts and sync data from wearables
- Explore a database of Indian recipes and see their nutrition profiles
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Conclusion
Whether you're eating jowar roti for weight loss, diabetes management, or general health, it's a fantastic gluten-free option that supports multiple health goals. With its low glycemic index (~55), impressive fiber content, and modest calorie count (111 kcal per medium roti), jowar deserves a regular place on your plate.
Download the Hint app today to track your meals, explore healthy jowar recipes, and get personalized dietitian support on your health journey.
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.
🔗 Connect with Asfia on LinkedIn
