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Washing and chopping
Wash the vegetables and grate the carrots and bottle gourd. Chop the green chillies and coriander and keep aside.
Jowar bajra kaayal rotti
Jowar bajra kaayal rotti has 93.3 calories per serving (1 Medium Piece) — that's 221.1 calories per 100g. It provides 2.4g protein, 16.7g carbs, and 1.9g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.4g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Jowar bajra kaayal rotti in the Hint app — India's comprehensive recipe and nutrition tracking platform.
93kcal
per piece
- Protein
- 2.4 g
- Carbs
- 16.7 g
- Fat
- 1.9 g
- GI
- 50 (Low)
Vegan Low sodium
Prep: 15 minCook: 10 min Total: 25 minServes 12
- Serving Size 1 medium piece (42.2 g)
- Calories93.3 kcal
- Carbs16.7 g (66.6 kcal)
- Protein2.4 g (9.8 kcal)
- Fat1.9 g (16.8 kcal)
Calories by portion
Calories and macros of Jowar bajra kaayal rotti for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 Jowar bajra kaayal rotti | 42 | 93 | 2.4 | 16.7 | 1.9 |
| 2 Jowar bajra kaayal rotti | 84 | 187 | 4.9 | 33.3 | 3.7 |
| 3 Jowar bajra kaayal rotti | 127 | 280 | 7.3 | 50 | 5.6 |
| 4 Jowar bajra kaayal rotti | 169 | 373 | 9.8 | 66.6 | 7.5 |
| 100 g | 100 | 221 | 5.8 | 39.5 | 4.4 |
Nutrition Label
Jowar bajra kaayal rotti
- Serving Size1 medium piece (42.2 g)
- Calories93.3 kcal
- Carbs16.7 g
- Fiber2.4 g
- Sugar0.4 g
- Protein2.4 g
- Fat1.9 g
- Saturated fat0.3 g
- Mono unsaturated fat0.5 g
- Poly unsaturated fat0.7 g
- Cholesterol0.0 mg
- Sodium34.2 mg
Nutrition per 100g
- Calories221.1 kcal
- Carbs39.5 g
- Fiber5.8 g
- Sugar1.0 g
- Protein5.8 g
- Fat4.4 g
- Cholesterol0.0 mg
- Sodium81.1 mg
1 serving = 42.2g
Ingredients
Fenugreek leaves
25 g
Elongate bottle gourd
25 g
Carrot orange
25 g
Chillies green - all varieties
10 g
Coriander leaves
10 g
Rice bran oil
2 tsp
Salt
1 g
Water
100 ml
Sorghum flour (jowar)
150 g
Bajra flour
150 g
Instructions
1
2
Make the dough
Firstly, in a large mixing bowl take all the ingredients mix well. Add hot water and start to knead. knead to the soft dough for at least 10 minutes.
3
Roll out the dough
Pinch a small ball-sized dough and knead again. Dust with flour and pat gently. Pat with both hands until the roti turns as thin as possible.
4
Cooking
Put the flattened dough onto the hot tawa. Now spread water over the roti with help of a hand or wet cloth removing excess dough, wait until the water evaporates then flip it to the other side, press gently and cook all the sides.
5
Serving
Finally, serve the roti with curries, dals, or chutney.
How long to burn it off
Time a 65 kg adult needs to burn one serving (93 kcal).
- Brisk walking (5 km/h)23 min≈ 2,300 steps
- Running (8 km/h)10 min
- Cycling (moderate)12 min
- Yoga33 min
Glycemic Index
50 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 | Jowar bajra kaayal rotti | Jawari bajrachi lehsun roti | Jowar bajra garlic roti | Jowar Bajra Rosun Roti |
|---|---|---|---|---|
| Calories | 93.3 kcal | 105.8 kcal | 105.8 kcal | 105.8 kcal |
| Carbs | 16.7 g | 19 g | 19 g | 19 g |
| Protein | 2.4 g | 2.8 g | 2.8 g | 2.8 g |
| Fat | 1.9 g | 2.1 g | 2.1 g | 2.1 g |
| Fiber | 2.4 g | 2.6 g | 2.6 g | 2.6 g |
| Sugar | 0.4 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 34.2 mg | 36.7 mg | 36.7 mg | 36.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 93.3 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.4g 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
Zero cholesterol and low saturated fat (0.3g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (50) with 2.4g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
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 (~42.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~42.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~42.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~42.2g) 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
Jowar bajra kaayal rotti stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (186.5-279.8 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 Jowar bajra kaayal rotti contains 93.3 kcal (2.4g protein, 16.7g carbs, 1.9g fat). That's 221.1 kcal per 100g. You can track exact portions in the Hint app.
At just 93.3 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Jowar bajra kaayal rotti has 2.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Jowar bajra kaayal rotti is light enough for dinner at 93.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Jowar bajra kaayal rotti 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 (50) with 2.4g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
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/138.3.439Dietary 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/01.3
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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