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Jowar Roti Calories, Nutrition and Health Benefits
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 explore jowar roti calories, nutrition, and health benefits, while answering common questions and offering creative recipe ideas.
Jowar Roti Calories
The calorie content of one large piece (50 grams) of jowar roti is 138 kcal. It’s naturally low in fat and high in complex carbohydrates and fibre.
| 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) | 5 Jowar Roti Calories (kcal) |
|---|---|---|---|---|---|
| Small piece (30 grams) | 83 | 166 | 249 | 332 | 415 |
| Medium piece (40 grams) | 111 | 222 | 332 | 443 | 554 |
| Large piece (50 grams) | 138 | 277 | 415 | 554 | 692 |
You can use the Hint app to accurately log jowar roti calories and see how they fit into your daily calorie budget.
Jowar Roti Nutrition
Jowar roti is made from whole grain sorghum flour, which offers a rich mix of:
- Fibre: Supports digestion and heart health
- Iron: Aids oxygen transport in the blood
- Magnesium & Phosphorus: Important for bone health
- B vitamins: Support metabolism and energy
- Antioxidants: Reduce oxidative stress
Jowar Roti Protein
Each jowar roti provides around 2.5–3g of protein. While not a complete protein, when paired with dals or curd, it forms a balanced meal suitable for vegetarians.
| Jowar Roti Size (in grams) | 1 Jowar Roti Protein (grams) | 2 Jowar Roti Protein (grams) | 3 Jowar Roti Protein (grams) | 4 Jowar Roti Protein (grams) | 5 Jowar Roti Protein (grams) |
|---|---|---|---|---|---|
| Small piece (30 grams) | 1.9 | 3.8 | 5.7 | 7.6 | 9.5 |
| Medium piece (40 grams) | 2.5 | 5 | 7.6 | 10.1 | 12.6 |
| Large piece (50 grams) | 3.2 | 6.3 | 9.5 | 12.6 | 15.8 |
Track your daily protein intake with Hint Pro and ensure you meet your fitness and muscle gain goals.
Jowar Roti Benefits
- Naturally gluten-free: Ideal for those with gluten intolerance or celiac disease
- Improves digestion: High in insoluble fibre
- Supports weight management: Keeps you full longer
- Stabilizes blood sugar: Low glycemic index
- Good for heart health: Contains antioxidants and cholesterol-lowering fibre
Is Jowar Roti Good for Weight Loss?
Yes. Jowar roti is rich in dietary fibre, which promotes satiety and reduces hunger cravings. It also prevents blood sugar spikes, which helps reduce fat storage.
Use the Hint app to track calories, fibre, and weight trends in real time.
Is Jowar Roti Good for Diabetes?
Absolutely. Jowar has a low glycemic index, meaning it digests slowly and keeps blood sugar levels stable. It is one of the best grains for 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. It can be a healthy addition to a weight-gain diet.
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.
Is Jowar Roti Good for Fatty Liver?
Yes. Its fibre and antioxidant content help regulate blood sugar and reduce liver fat, making it suitable for managing non-alcoholic fatty liver disease (NAFLD).
Is Jowar Roti Good for Health?
Yes. Jowar roti is a powerhouse of nutrients that support gut, heart, and metabolic health. It’s easily digestible and suitable for all age groups.
Is Jowar Roti Good for Kidney Patients?
Jowar is low in potassium and phosphorus, making it safe for many kidney patients. However, dietary needs may vary—always consult a dietitian.
Hint Premium gives you access to dietitian consultations tailored to kidney health.
Is Jowar Roti Good for Cholesterol?
Yes. The high fibre in jowar helps lower LDL (bad cholesterol) and supports cardiovascular health.
Jowar Roti vs Wheat Roti
| Feature or Nutrient | Jowar Roti | Wheat Roti |
|---|---|---|
| Gluten-free | Yes | No |
| Fibre | Higher | Moderate |
| Glycemic Index | Lower | Moderate |
| Satiety | Higher | Moderate |
| Calories (per Large Piece 50 grams) | 138 kcal | 140 kcal |
| Protein (per Large Piece 50 grams) | 3.2 grams | 3.7 grams |
| Dietary Fiber (per Large Piece 50 grams) | 2.5 grams | 4.0 grams |
Choose jowar roti if you’re aiming for better blood sugar control or gut health.
Top Jowar Recipes
1. Jowar Bhakri
They are rustic and thick rotis 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 (in grams) | 1 Jowar Bhakri Calories (kcal) | 2 Jowar Bhakri Calories (kcal) | 3 Jowar Bhakri Calories (kcal) |
|---|---|---|---|
| Small piece (30 grams) | 88 | 175 | 263 |
| Medium piece (40 grams) | 117 | 234 | 351 |
| Large piece (50 grams) | 146 | 292 | 438 |
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 (in grams) | 1 Jowar Chilla Calories (kcal) | 2 Jowar Chilla Calories (kcal) | 3 Jowar Chilla Calories (kcal) |
|---|---|---|---|
| Small piece (30 grams) | 66 | 132 | 198 |
| Medium piece (40 grams) | 88 | 176 | 264 |
| Large piece (50 grams) | 110 | 220 | 330 |
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 (in grams) | Jowar Upma Calories (kcal) |
|---|---|
| Small Cup (100 grams) | 134 |
| Medium Cup (200 grams) | 268 |
| Large Cup (300 grams) | 402 |
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 (in grams) | Jowar Popcorn Calories (kcal) |
|---|---|
| 25 grams | 99 |
| 50 grams | 198 |
| Small Cup (100 grams) | 395 |
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 (in grams) | 1 Jowar Bajra Roti Calories (kcal) | 2 Jowar Bajra Roti Calories (kcal) | 3 Jowar Bajra Roti Calories (kcal) |
|---|---|---|---|
| Small piece (30 grams) | 79 | 159 | 238 |
| Medium piece (40 grams) | 106 | 212 | 317 |
| Large piece (50 grams) | 132 | 264 | 397 |
6. Jowar Idli
Steamed and fluffy, made by fermenting jowar batter. One large piece (50 grams) of jowar idli contains 146 kcal. 76% of these calories are from carbs, 9% from protein, and 15% from fat.
| Jowar Idli Size (in grams) | 1 Jowar Idli Calories (kcal) | 2 Jowar Idli Calories (kcal) | 3 Jowar Idli Calories (kcal) |
|---|---|---|---|
| Small piece (30 grams) | 63 | 127 | 190 |
| Medium piece (40 grams) | 85 | 169 | 254 |
| Large piece (50 grams) | 106 | 211 | 317 |
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 impressive fibre content and low glycemic impact, 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.
