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Wash the beetroot
Wash and peel the beetroot. Grate it finely.
Beetroot sesame roti
Beetroot sesame roti has 106.9 calories per serving (1 Medium Piece) — that's 246.6 calories per 100g. It provides 2.4g protein, 12.1g carbs, and 5.4g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Beetroot sesame roti in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories106.9 kcal
- Carbs12.1 g (48.3 kcal)
- Protein2.4 g (9.7 kcal)
- Fats5.4 g (48.8 kcal)
Nutrition Label
Beetroot sesame roti
- Serving Size1 Medium Piece (40 g)
- Calories106.9 kcal
- Carbs12.1 g
- Fiber3.0 g
- Sugar1.1 g
- Protein2.4 g
- Fat5.4 g
- Saturated fat2.6 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat0.8 g
- Cholesterol9.8 mg
- Sodium160.5 mg
Nutrition per 100g
- Calories246.6 kcal
- Carbs27.9 g
- Fiber6.9 g
- Sugar2.6 g
- Protein5.6 g
- Fat12.5 g
- Cholesterol22.7 mg
- Sodium370.4 mg
1 serving = 43.3g
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Sesame seeds
15 Grams
Ghee clarified butter
5 Tea Spoon
Whole wheat flour
100 Grams
Beet root
50 Grams
Salt
2.5 Grams
Water
50 Milliliter
Garam masala powder
5 Grams
Cumin powder
1 Tea Spoon
Red chilli powder
2.5 Grams
Amchur powder
5 Grams
Instructions
1
2
Make the dough
Take a mixing bowl and add the grated beetroot. Add all the masala powder, salt, and ghee. Mix all the ingredients. Add whole wheat flour into the mixing bowl and knead it to a smooth dough with enough water.
3
Roll out the dough
Take a small portion of the wheat flour dough and flatten it using a rolling pin to form a flat round dough. Heat the Tawa to medium heat & put the roti on the hot tawa. Cook the beetroot roti for about a minute & then flip and cook on the other side for a minute or till done. Apply ghee as required.
4
Serve
Serve it with a curry.
Glycemic Index
44 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Beetroot sesame roti | Holud mug dal porota | Manjal Pasi Paruppu Parotta | Masala paratha |
|---|---|---|---|---|
| Calories | 106.9 kcal | 180.3 kcal | 180.3 kcal | 175.2 kcal |
| Carbs | 12.1 g | 19.6 g | 19.6 g | 19.5 g |
| Protein | 2.4 g | 4.6 g | 4.6 g | 3.3 g |
| Fat | 5.4 g | 9.3 g | 9.3 g | 9.3 g |
| Fiber | 3 g | 3.7 g | 3.7 g | 3.7 g |
| Sugar | 1.1 g | 0.5 g | 0.5 g | 0.7 g |
| Sodium | 160.5 mg | 2.1 mg | 2.1 mg | 98 mg |
| Cholesterol | 9.8 mg | 22 mg | 22 mg | 22.6 mg |
Health Goals Suitability
Weight Loss
At just 106.9 kcal per serving, this is an excellent choice for weight management. The 3g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.4g 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 (9.8mg) and low saturated fat (2.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (44) with 3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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 (~43.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~43.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~43.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~43.3g) 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.
Meal prep friendly
Beetroot sesame 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 (213.7-320.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Beetroot sesame roti contains 106.9 kcal (2.4g protein, 12.1g carbs, 5.4g fat). That's 246.6 kcal per 100g. You can track exact portions in the Hint app.
At just 106.9 kcal per serving, this is an excellent choice for weight management. The 3g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Beetroot sesame roti has 2.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Beetroot sesame roti is light enough for dinner at 106.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Beetroot sesame 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.
Low GI (44) with 3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin 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/foods6100092
