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Washing
Wash and chop the coriander leaves.
Jowar Dhoniya Roti
Jowar Dhoniya Roti has 105.5 calories per serving (1 Medium Piece) — that's 249.1 calories per 100g. It provides 2.4g protein, 19.9g carbs, and 1.8g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Jowar Dhoniya Roti in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories105.5 kcal
- Carbs19.9 g (79.6 kcal)
- Protein2.4 g (9.5 kcal)
- Fats1.8 g (16.4 kcal)
Nutrition Label
Jowar Dhoniya Roti
- Serving Size1 Medium Piece (40 g)
- Calories105.5 kcal
- Carbs19.9 g
- Fiber2.0 g
- Sugar0.5 g
- Protein2.4 g
- Fat1.8 g
- Saturated fat0.3 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.7 g
- Cholesterol0.0 mg
- Sodium36.6 mg
Nutrition per 100g
- Calories249.1 kcal
- Carbs47.0 g
- Fiber4.8 g
- Sugar1.2 g
- Protein5.6 g
- Fat4.3 g
- Cholesterol0.0 mg
- Sodium86.5 mg
1 serving = 42.4g
Cooking time: 10 minutes
Serves: 11 persons
Ingredients
Coriander leaves
50 Grams
Cumin seeds
1 Tea Spoon
Rice bran oil
2 Tea Spoon
Salt
1 Grams
Water
100 Milliliter
Sorghum flour (jowar)
300 Grams
Instructions
1
2
Make the dough
In a large mixing bowl take jowar flour, cumin seeds, coriander leaves, salt and mix well. Make a well in the center. Furthermore, add hot water and knead to smooth the dough.
3
Roll out the dough
Take a small ball-sized dough and make a ball out of it. Further, pat and flatten with the help of palm and finger, also dust the platform or girdle with little jowar flour to prevent roti from sticking while patting.
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 jowar coriander roti with curries, dals, or chutney.
Glycemic Index
56 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 Dhoniya Roti | Jawari bajrachi lehsun roti | Jowar bajra garlic roti | Jowar Bajra Rosun Roti |
|---|---|---|---|---|
| Calories | 105.5 kcal | 105.8 kcal | 105.8 kcal | 105.8 kcal |
| Carbs | 19.9 g | 19 g | 19 g | 19 g |
| Protein | 2.4 g | 2.8 g | 2.8 g | 2.8 g |
| Fat | 1.8 g | 2.1 g | 2.1 g | 2.1 g |
| Fiber | 2 g | 2.6 g | 2.6 g | 2.6 g |
| Sugar | 0.5 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 36.6 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 105.5 kcal per serving, this is an excellent choice for weight management.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
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. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (56) 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 (~42.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~42.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~42.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~42.4g) 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 Dhoniya Roti 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 (211.1-316.6 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 Dhoniya Roti contains 105.5 kcal (2.4g protein, 19.9g carbs, 1.8g fat). That's 249.1 kcal per 100g. You can track exact portions in the Hint app.
At just 105.5 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Jowar Dhoniya Roti has 2.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Jowar Dhoniya Roti is light enough for dinner at 105.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Jowar Dhoniya 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 (56) 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
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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
