Roti Nutrition: Calories, Benefits & Health Facts You Should Know
May 23, 2025
Roti, also known as chapati, is a staple in many Indian households. But how healthy is it? Whether you're watching your weight, managing diabetes, or simply trying to eat better, understanding roti nutrition can help you make smart dietary choices.
This guide answers every question you may have about roti’s nutritional value, health impacts, flour options, and how to fit it into your daily diet.
What Is Roti Made Of?
A traditional roti is made from whole wheat flour (atta) mixed with water and cooked on a tawa (griddle). In Indian households, roti is a staple food, served with vegetables, dals, or curries.
Other common variants include:
- Bajra roti (pearl millet)
- Jowar roti (sorghum)
- Multigrain roti
- Oats or quinoa roti
- Tandoori roti (usually cooked in a clay oven)
Each type of roti has different nutritional values.
Nutritional Value of Roti
A standard whole wheat roti (about 6 inches in diameter) contains:
- Calories: ~70–120 kcal (varies with size and flour)
- Carbohydrates: 15–18 grams
- Protein: 2–3 grams
- Fat: 0.5–2 grams (more if ghee or oil is used)
- Fiber: 2–4 grams
✅ High in fiber
✅ Low in fat
✅ Contains complex carbs for sustained energy
Calories in One Roti – What You Should Know
The calorie count in one roti depends on ingredients and size:
|
Type of Roti |
Calories (Approx.) |
|
Whole wheat roti |
70–120 kcal |
|
Bajra (pearl millet) roti |
100–150 kcal |
|
Tandoori roti |
130–170 kcal |
|
Roti with ghee |
+40–50 kcal |
|
Multi-grain roti |
90–130 kcal |
🏋️ Is Roti Good for Weight Loss?
Yes — roti is a great option for weight loss when made with whole grains and consumed in moderation. It's better than refined carbs like white bread or rice because of:
- Low glycemic index (GI): especially with multigrain or bajra roti
- High satiety: keeps you full longer due to fiber
- Low fat content: when cooked without oil/ghee
Tip: Choose low-calorie roti versions like bajra, ragi, or multigrain.
Roti vs Rice: Which Is Healthier?
|
Nutrient |
Roti (Whole Wheat) |
Rice (White, Cooked) |
| Calories | Lower | Higher |
| Fiber | Higher | Lower |
| Protein | Higher | Lower |
| GI | Lower | Higher |
Verdict: Roti wins for weight management and diabetes.
Protein in One Roti: Enough for Muscle Gain?
One whole wheat roti has about 2–3 grams of protein. While that’s not a lot, it contributes to your daily intake. For muscle gain, pair it with high-protein foods like:
- Paneer
- Lentils (dal)
- Eggs or chicken
✅ Roti helps complete a balanced gym diet when combined with proteins.
👨👩👧 Roti Nutrition for All Age Groups
- For kids: Whole wheat roti supports growth with essential carbs and fiber.
- For elderly: Easier to digest than processed carbs; choose softer, multigrain options.
- For pregnant women: Good source of energy and iron (from whole wheat flour).
- For diabetics: Choose bajra, jowar, or multigrain roti for better blood sugar control.
✅ A diabetic-friendly roti should have a low glycemic index and be high in fiber.
🌾 Types of Healthy Roti
|
Type |
Benefits |
|
Whole wheat |
Balanced fiber, carbs, and protein |
|
Bajra roti |
High in fiber, iron, and good for winter |
|
Multigrain roti |
Combines the power of various grains |
|
Gluten-free roti |
Ideal for gluten-intolerant individuals |
Choose high-fiber rotis for better digestion and gut health.
Healthy Tips for Roti Lovers
- Avoid excessive ghee/oil to keep calories low
- Add flaxseed or chia for added nutrients
- Use a mix of grains to make multi grain roti
- Choose low calorie roti options for dinner
🧠 Final Word: Is Roti Healthy?
Absolutely. When prepared right, roti is a wholesome, low-fat, high-fiber, and versatile part of a balanced diet. It beats many refined carbs and suits people across age groups and health conditions.
📞 Looking for a Dietician or Diabetic-Friendly Meal Plan?
Connect with our expert dieticians at Paras Health to tailor a meal plan that includes healthy Indian staples like roti — the right way.
Book an appointment or call 8080808069 today!
Frequently Asked Questions (FAQs)
Is chapati and roti the same?
Yes, they’re used interchangeably in India.
Can I eat roti at night?
Yes — prefer light, oil-free rotis made with high-fiber flour.
Which flour is best for weight loss?
Bajra, jowar, and ragi are excellent low-GI flours for weight management.
How many rotis per day is healthy?
Depends on your calorie needs — 2–4 rotis with vegetables/dal is generally good.
Which flour is best for diabetes?
Go for bajra, jowar, or multigrain.
Can I lose weight with roti?
Yes, especially if you replace rice or fried items with it.
Is multigrain roti better than normal roti?
Yes, it's higher in fiber and nutrients—ideal for diabetics and weight loss.
