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For fermentation
To the steel bowl, add lukewarm water and then add the sugar and yeast. Let it bloom for 5-10 minutes.
Afghani roti
Afghani roti has 125.1 calories per serving (1 Medium Piece) — that's 311 calories per 100g. It provides 3g protein, 17.9g carbs, and 4.6g fat. With a high glycemic index (GI: 71), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Afghani roti in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories125.1 kcal
- Carbs17.9 g (71.6 kcal)
- Protein3.0 g (11.9 kcal)
- Fats4.6 g (41.6 kcal)
Nutrition Label
Afghani roti
- Serving Size1 Medium Piece (40 g)
- Calories125.1 kcal
- Carbs17.9 g
- Fiber0.7 g
- Sugar1.0 g
- Protein3.0 g
- Fat4.6 g
- Saturated fat1.3 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat1.3 g
- Cholesterol1.6 mg
- Sodium36.4 mg
Nutrition per 100g
- Calories311.0 kcal
- Carbs44.5 g
- Fiber1.6 g
- Sugar2.5 g
- Protein7.4 g
- Fat11.5 g
- Cholesterol4.1 mg
- Sodium90.4 mg
1 serving = 40.2g
Cooking time: 120 minutes
Serves: 13 persons
Ingredients
Butter
2 Tea Spoon
Sugar
1 Tea Spoon
Refined wheat flour
300 Grams
Whole buffalo milk
50 Milliliter
Rice bran oil
3 Table Spoon
Salt
1 Grams
Water
100 Milliliter
Yeast instant dried
2 Tea Spoon
Black cumin seeds
1 Tea Spoon
Instructions
1
2
Dough preparation
In a bowl whisk together all purpose flour with salt. Once the yeast is activated, add to it lukewarm milk, yogurt and oil. Add the flour mixture and mix until combined. Transfer the dough to a greased bowl. Cover the bowl with a kitchen towel and the the dough rise in a warm place for 60-90 minutes.
3
Making naan
Apply some flour mixture to your hands to flatten a ball into an oval. The naan should be about 10-12 inches long and about 1/4-inch thick. Draw lines with a fork to make the desired pattern.Sprinkle nigella seeds.
4
Baking
Bake Afghan naan for 8-10 minutes or until brown from both sides.
5
Serving
Apply butter and wrap them in a tea towel or cloth to keep them warm and soft
Also Known As
Glycemic Index
71 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Afghani roti | Bellulli naan | Garlic naan | Lahsuni naan |
|---|---|---|---|---|
| Calories | 125.1 kcal | 129.2 kcal | 129.2 kcal | 129.2 kcal |
| Carbs | 17.9 g | 14.6 g | 14.6 g | 14.6 g |
| Protein | 3 g | 2.6 g | 2.6 g | 2.6 g |
| Fat | 4.6 g | 6.7 g | 6.7 g | 6.7 g |
| Fiber | 0.7 g | 0.7 g | 0.7 g | 0.7 g |
| Sugar | 1 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 36.4 mg | 53.8 mg | 53.8 mg | 53.8 mg |
| Cholesterol | 1.6 mg | 9.3 mg | 9.3 mg | 9.3 mg |
Health Goals Suitability
Weight Loss
At 125.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Higher glycemic index (GI: 71) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (1.6mg) and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (71) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Piece (~40.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~40.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~40.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~40.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Afghani roti stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (250.3-375.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Afghani roti contains 125.1 kcal (3g protein, 17.9g carbs, 4.6g fat). That's 311 kcal per 100g. You can track exact portions in the Hint app.
At 125.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 71) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 71 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Afghani roti has 3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Afghani roti is light enough for dinner at 125.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Afghani roti is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (71) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
