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For fermentation
Mix warm milk, sugar, and yeast in a bowl. Leave it covered for 5 minutes, so that the yeast gets activated.
Kamiri rotti
Kamiri rotti has 122.7 calories per serving (1 Medium Piece) — that's 303.3 calories per 100g. It provides 3.6g protein, 18.2g carbs, and 3.9g fat. With a high glycemic index (GI: 71), this recipe is suitable for heart health.
Track the exact calories and macros of Kamiri rotti in the Hint app — India's comprehensive recipe and nutrition tracking platform.
123kcal
per piece
- Protein
- 3.6 g
- Carbs
- 18.2 g
- Fat
- 3.9 g
- GI
- 71 (High)
Vegetarian Low sodium
Prep: 120 minCook: 20 min Total: 140 minServes 13
Contains:GlutenDairy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 medium piece (40.5 g)
- Calories122.7 kcal
- Carbs18.2 g (72.9 kcal)
- Protein3.6 g (14.5 kcal)
- Fat3.9 g (35.3 kcal)
Calories by portion
Calories and macros of Kamiri rotti for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 Kamiri rotti | 41 | 123 | 3.6 | 18.2 | 3.9 |
| 2 Kamiri rotti | 81 | 245 | 7.2 | 36.4 | 7.9 |
| 3 Kamiri rotti | 122 | 368 | 10.9 | 54.7 | 11.8 |
| 4 Kamiri rotti | 162 | 491 | 14.5 | 72.9 | 15.7 |
| 100 g | 100 | 303 | 8.9 | 45 | 9.7 |
Nutrition Label
Kamiri rotti
- Serving Size1 medium piece (40.5 g)
- Calories122.7 kcal
- Carbs18.2 g
- Fiber0.6 g
- Sugar1.0 g
- Protein3.6 g
- Fat3.9 g
- Saturated fat2.3 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat0.2 g
- Cholesterol8.7 mg
- Sodium31.3 mg
Nutrition per 100g
- Calories303.3 kcal
- Carbs45.0 g
- Fiber1.5 g
- Sugar2.4 g
- Protein8.9 g
- Fat9.7 g
- Cholesterol21.4 mg
- Sodium77.3 mg
1 serving = 40.5g
Ingredients
Ghee clarified butter
3 tbsp
Sugar
1 tsp
Refined wheat flour
300 g
Whole buffalo milk
50 ml
Salt
1 g
Water
100 ml
Yeast instant dried
2 tbsp
Instructions
1
2
Dough preparation
Mix wheat flour and salt in a large bowl. Add the yeast mixture and mix everything well. Add warm water. knead to make a soft dough Cover the bowl with a kitchen towel and the dough rise in a warm place for 60-90 minutes.
3
Making
Punch the dough lightly to release the air. Divide the dough into equal parts and by using a rolling pin, roll it into round half-inch thick chapati.
4
Cooking
Transfer the rolled naan into a tandoor. Let it cook for a couple of minutes until you see bubbles on top. OR Preheat an oven to 250 degrees C (480 degrees F). Bake for 4-5 minutes.
5
Serving
Smear with ghee and serve hot.
How long to burn it off
Time a 65 kg adult needs to burn one serving (123 kcal).
- Brisk walking (5 km/h)31 min≈ 3,100 steps
- Running (8 km/h)13 min
- Cycling (moderate)16 min
- Yoga43 min
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 | Kamiri rotti | Afghani bhakri | Afghani roti | Afghani Rotti |
|---|---|---|---|---|
| Calories | 122.7 kcal | 125.1 kcal | 125.1 kcal | 125.1 kcal |
| Carbs | 18.2 g | 17.9 g | 17.9 g | 17.9 g |
| Protein | 3.6 g | 3 g | 3 g | 3 g |
| Fat | 3.9 g | 4.6 g | 4.6 g | 4.6 g |
| Fiber | 0.6 g | 0.7 g | 0.7 g | 0.7 g |
| Sugar | 1 g | 1 g | 1 g | 1 g |
| Sodium | 31.3 mg | 36.4 mg | 36.4 mg | 36.4 mg |
| Cholesterol | 8.7 mg | 1.6 mg | 1.6 mg | 1.6 mg |
Health Goals Suitability
Weight Loss
At 122.7 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 (3.6g 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 (8.7mg) and low saturated fat (2.3g) make this heart-friendly. 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.
Portion Guidance
Weight Loss
1 Medium Piece (~40.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~40.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~40.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~40.5g) 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
Kamiri rotti 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 (245.4-368.2 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 Kamiri rotti contains 122.7 kcal (3.6g protein, 18.2g carbs, 3.9g fat). That's 303.3 kcal per 100g. You can track exact portions in the Hint app.
At 122.7 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.
Kamiri rotti has 3.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kamiri rotti is light enough for dinner at 122.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kamiri 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.
Scientific References
Portion 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
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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