Roti Calories, Types and Nutrition Benefits | Pros and Cons

Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E

Roti, also called chapati, is a type of flatbread that people in South Asian countries like India, Pakistan, and Bangladesh often eat.

It is typically made from whole wheat flour and water, although variations can include different types of flour or added ingredients such as salt or oil.

Roti Calories

Standard Roti

  • Calorie Estimate: A typical whole wheat roti, which is about 6-7 inches wide, contains roughly 70-80 calories.
  • Variation: The calorie count may vary slightly depending on factors like how thick it is and how it’s cooked.

Factors that Affect Roti Calories

  1. Type of Flour:
    • Whole Wheat Roti: This is the most common and healthy option.
    • Multigrain Roti: It’s made from a mix of flours, which can affect its calorie content.
    • Other Flour Types: Using different flours like millet or barley can change the calorie count.
  2. Additions During Cooking:
    • Oil or Ghee: Putting oil or ghee while cooking can add calories.
    • Butter or Ghee Topping: Spreading butter or ghee on top adds more calories.
  3. Size and Thickness:
    • Larger or Thicker Rotis: If your rotis are bigger or thicker than usual, they’ll have more calories.

What You Eat with Roti Matters

  • Curries: The type of curry or side dish you have with roti can vary in calories.
  • Vegetables: Including vegetables with roti adds nutrients without many extra calories.
  • Butter or Spreads: Adding butter, cheese, or spreads increases the calorie count.

Portion Control

  • Remember that the number of rotis you eat in a meal affects your overall calorie intake.

Getting Exact Calorie Information

  • For precise calorie counts, check the nutritional information on the flour package you use, or consult a nutrition database based on your ingredients and portion sizes.

While calories are important, rotis are a staple in many diets because they’re nutritious, with fiber and essential nutrients. It’s essential to think about the overall nutrition of your meal, including the balance of carbs, protein, and veggies, when assessing your diet’s healthiness.


Roti Nutrition

The nutritional content of a standard whole wheat roti (approximately 6-7 inches in diameter) can vary slightly depending on its size, thickness, and any added ingredients like oil or ghee during cooking.

Here is a general overview of the nutritional information for a plain whole wheat roti:

  • Calories: A typical whole wheat roti contains around 70-80 calories.
  • Carbohydrates: Each roti typically provides approximately 15-20 grams of carbohydrates, primarily from complex carbohydrates, which are a good source of sustained energy.
  • Protein: Roti contains roughly 2-3 grams of protein, making it a modest source of this essential nutrient.
  • Dietary Fiber: You can expect about 2-3 grams of dietary fiber in a single roti, which aids in digestion and helps maintain a feeling of fullness.
  • Fat: Roti is naturally low in fat, with less than 1 gram of fat per serving.
  • Micronutrients: While roti is not particularly rich in vitamins and minerals, it does provide small amounts of nutrients like iron, magnesium, phosphorus, and B vitamins (particularly B3 and B6).


How many calories are there in 2 roti?

 

The number of calories in two whole wheat rotis (chapatis) can vary depending on their size, thickness, and the specific recipe used. However, as a general estimate:

  • Two standard-sized whole wheat rotis (each approximately 6-7 inches in diameter) typically contain around 140-160 calories in total.

Keep in mind that this is a rough estimate, and the calorie count may vary slightly based on the factors mentioned above.

If you’re looking for a more precise calorie count, it’s a good idea to refer to the nutritional information on the packaging of the flour you’re using or use a kitchen scale to measure the ingredients for your homemade rotis.


How many calories in 5 medium size chapatis?

 

The calorie count in 5 medium-sized chapatis (rotis) made from whole wheat flour can vary depending on their exact size, thickness, and the specific recipe used. However, as a general estimate:

  • Five medium-sized whole wheat chapatis (each approximately 6-7 inches in diameter) typically contain around 350-400 calories in total.

Please keep in mind that this is a rough estimate, and the calorie count may vary slightly based on the factors mentioned above.

For a more precise calorie count, consider referring to the nutritional information on the packaging of the flour you use or using a kitchen scale to measure the ingredients for your homemade chapatis.


How many calories in a 50 gram roti?

 

The number of calories in a 50-gram roti (chapati) made from whole wheat flour can vary depending on the exact size and thickness, but as a general estimate:

  • A 50-gram whole wheat roti typically contains approximately 70-80 calories.

This is a rough estimate, and the calorie count may vary slightly based on factors like the recipe used and any added ingredients such as oil or ghee during cooking.

For precise nutritional information, it’s a good idea to refer to the nutritional label on the packaging of the flour you use or use a kitchen scale to measure the ingredients for your homemade roti.


How much protein is in 4 roti?

The protein content in four whole wheat rotis (chapatis) can vary depending on their size, thickness, and the specific recipe used. However, as a general estimate:
  • Four standard-sized whole wheat rotis (each approximately 6-7 inches in diameter) typically provide around 8-12 grams of protein in total.

Please keep in mind that this is a rough estimate, and the protein content may vary slightly based on factors like the size and thickness of the rotis and any variations in the recipe used. For precise nutritional information, it’s advisable to refer to the nutritional label on the packaging of the flour you use or use a kitchen scale to measure the ingredients for your homemade rotis.


1 Wheat Roti Calories:

Approximately 70-80 calories per roti (6-7 inches in diameter).

2 Roti Calories:

Approximately 140-160 calories for two standard-sized rotis.

Calories in 1 Roti and Sabzi:

The calorie count of the sabzi (curry or vegetables) will vary significantly, but a single roti (70-80 calories) is often considered a reasonable estimate for calculating the total calories in a meal.

4 Roti Calories:

Approximately 280-320 calories for four standard-sized rotis.

2 Wheat Roti Calories:

Approximately 140-160 calories for two standard-sized rotis.

3 Roti Calories:

Approximately 210-240 calories for three standard-sized rotis.

5 Roti Calories:

Approximately 350-400 calories for five standard-sized rotis.

1 Small Roti Calories:

The calorie count of a small roti (size may vary) is roughly 40-50 calories.


Is 2 rotis a day enough?

The number of rotis (chapatis) you need to eat in a day depends on several factors, including your age, gender, activity level, and overall dietary requirements.

In general, there is no fixed “one-size-fits-all” answer to how many rotis you should consume daily because individual nutritional needs vary.

  1. Caloric Needs: Your daily caloric needs depend on your age, gender, weight, height, and activity level. Two rotis alone may not provide enough calories to meet your daily energy requirements. You need to consider other foods and nutrients in your diet to ensure you’re getting a balanced intake.
  2. Nutritional Variety: While rotis are a good source of carbohydrates, they do not provide all the essential nutrients your body needs. A balanced diet should include a variety of foods such as vegetables, fruits, proteins (like lentils, beans, or meat), dairy or dairy alternatives, and healthy fats.
  3. Protein Intake: If you’re relying solely on rotis for your daily meals, you may not be getting enough protein. Protein is essential for muscle maintenance, immune function, and overall health. Consider incorporating protein-rich foods into your diet.
  4. Fiber and Micronutrients: Rotis made from whole wheat flour provide dietary fiber and some essential vitamins and minerals. However, a diet limited to just rotis may lack the diversity needed to ensure you’re getting all the micronutrients your body requires.
  5. Portion Size: The size and thickness of the rotis also matter. Larger or thicker rotis contain more calories and nutrients than smaller or thinner ones.

Can I eat 2 roti while dieting?

 

Yes, you can include two rotis (chapatis) in your diet while working on weight management or dieting. However, it’s essential to consider several factors:

  1. Portion Control: The size and thickness of the rotis matter. If you’re aiming to manage your weight, it’s a good idea to have smaller-sized rotis and avoid larger or thicker ones. Controlling portion size is crucial for calorie management.
  2. Balanced Diet: While rotis can be part of a healthy diet, they should not be the only component of your meals. Incorporate a variety of foods like vegetables, fruits, lean proteins, and healthy fats to ensure you’re getting a balanced intake of nutrients.
  3. Calorie Count: Keep track of your overall calorie intake. Two rotis alone may not provide enough calories to meet your energy needs, so be sure to consume other foods to fulfill your daily requirements while staying within your calorie goals.
  4. Fiber and Protein: Whole wheat rotis provide dietary fiber and some protein, which can help keep you feeling full. However, it’s essential to ensure you’re getting enough protein from other sources as well to support muscle maintenance and satiety.
  5. Healthy Cooking Methods: Opt for healthier cooking methods like dry roasting or using a non-stick pan to reduce the use of oil or ghee when making rotis.
  6. Hydration: Drink plenty of water throughout the day to stay hydrated and help control your appetite.

Is it Okay to Skip Roti for Weight Loss?

 

Yes, you can choose not to eat roti (bread) if you’re trying to lose weight. Weight loss is mainly about eating fewer calories than your body uses for energy. If you can do this without eating certain foods like roti, it can help with weight loss.

But keep these things in mind:

  • Balanced Diet: Even if you skip roti, make sure you still eat a variety of foods that give you important nutrients like carbs, protein, fats, vitamins, and minerals.
  • Portion Control: If you leave out roti, replace it with other foods in the right amounts to control how many calories you eat.
  • Sustainability: Think about whether this plan is something you can stick with for a long time. Sustainable changes are more likely to help you manage your weight over time.
  • Professional Advice: If you have special dietary needs or health concerns, or if you’re not sure what’s best for your weight loss, talk to a dietitian or nutritionist. They can give you personalized advice to make sure you’re eating well.

Does roti burn fat?

Roti, like any other food, does not directly burn fat. The process of burning fat in the body is related to the overall balance between the number of calories you consume and the number of calories your body uses for energy.

Fat loss occurs when you create a calorie deficit, which means you consume fewer calories than your body needs for its daily functions, including physical activity.

Here’s how roti fits into the context of fat loss:

  1. Calorie Control: Roti is a source of carbohydrates and provides calories. If you include roti in your diet, the key to fat loss is to manage your overall calorie intake. You need to ensure that the calories you consume from roti and other foods are less than the calories you burn through daily activities and exercise.
  2. Nutritional Value: Roti made from whole wheat flour is a healthier choice compared to refined flour because it provides dietary fiber, which can help you feel full and satisfied. It’s important to include a variety of nutrient-rich foods in your diet, including vegetables, lean proteins, and healthy fats, to support overall health and weight loss.
  3. Portion Control: Be mindful of portion sizes. Consuming roti in moderation and controlling portion sizes is important for managing calorie intake. Eating excessively, even of healthier foods, can lead to weight gain.
  4. Balanced Diet: A balanced diet that includes a mix of carbohydrates, protein, and fats is crucial for sustainable fat loss. Roti can be a part of this balanced diet but should not be the sole focus.
  5. Physical Activity: Combining a balanced diet with regular physical activity is key to achieving and maintaining fat loss. Exercise helps increase the number of calories your body burns, contributing to a calorie deficit.

Which roti has lowest calories?

Among various types of rotis, those made from whole wheat flour typically have the lowest calories compared to other types of flours. Here’s a breakdown of some common types of rotis and their approximate calorie content:

  1. Whole Wheat Roti (Chapati): Whole wheat roti, also known as chapati, is generally considered a healthier option. A standard-sized whole wheat roti (6-7 inches in diameter) contains approximately 70-80 calories.
  2. Multigrain Roti: Multigrain roti is made by mixing different types of flours like whole wheat, millet, or gram flour. While it can provide a variety of nutrients, it may have slightly more calories than whole wheat roti, depending on the blend used.
  3. Bajra Roti: Bajra roti is made from pearl millet flour and is a popular choice in some regions of India. It tends to have a similar calorie content to whole wheat roti.
  4. Jowar Roti: Jowar (sorghum) roti is made from sorghum flour and is another nutritious option. It can have a calorie content similar to that of whole wheat roti.
  5. Makki Roti: Makki roti is made from maize or corn flour and is popular in North India. It may have a slightly higher calorie count than whole wheat roti due to the nature of corn flour.
  6. Ragi Roti: Ragi (finger millet) roti is made from ragi flour and is a good source of nutrients. It may have a calorie content similar to whole wheat roti.

It’s important to note that the actual calorie count may vary depending on factors such as the size, thickness, and preparation method of the roti.

To keep calories in check, it’s also essential to control the use of added fats (like oil or ghee) during cooking.

Whole wheat roti is often recommended for its nutritional value and lower calorie content, making it a good choice for those looking to manage their calorie intake while enjoying a traditional flatbread.


Frequently asked questions (FAQs)

 

1. What is roti?

  • Roti, also known as chapati, is an unleavened flatbread that is a staple food in South Asian countries like India, Pakistan, and Bangladesh. It is typically made from whole wheat flour and water and cooked on a griddle or tava.

2. How is roti made?

  • Roti is made by kneading whole wheat flour and water into a smooth dough. Small portions of the dough are rolled into balls, flattened into thin rounds, and then cooked on a hot griddle or tava until they puff up and turn golden brown.

3. What is the nutritional value of roti?

  • Roti made from whole wheat flour is a good source of carbohydrates, dietary fiber, and some essential nutrients like iron, magnesium, and B vitamins. It is low in fat and can be part of a healthy diet.

4. How many calories are there in a roti?

  • A standard-sized whole wheat roti (6-7 inches in diameter) contains approximately 70-80 calories, but the exact calorie count can vary based on size and thickness.

5. Is roti gluten-free?

  • No, roti is not gluten-free. It is made from whole wheat flour, which contains gluten. Individuals with gluten sensitivities or celiac disease should opt for gluten-free alternatives.

6. Can I eat roti if I’m on a diet?

  • Yes, you can include roti in your diet while managing your calorie intake. It’s essential to control portion sizes and incorporate a variety of foods for a balanced diet.

7. Are there different types of roti?

  • Yes, there are various types of rotis made from different types of flour, such as multigrain roti, bajra roti (pearl millet), jowar roti (sorghum), makki roti (corn), and ragi roti (finger millet). Each type has its unique flavor and nutritional profile.

8. What are some common accompaniments for roti?

  • Roti is often served with a variety of side dishes, including vegetable curries, lentils (daal), yogurt, pickles, and chutneys. It is also used to scoop up and eat other dishes.

9. Can I freeze roti for later use?

  • Yes, you can freeze roti. Allow them to cool, stack them with parchment paper in between to prevent sticking, and store them in an airtight container or freezer bag. Reheat them in a pan or microwave when needed.

10. How do I keep roti soft and fresh for longer?

To keep roti soft, store them in a clean, dry cloth or airtight container. You can also place a damp paper towel inside the container to maintain moisture. Reheat briefly before serving to regain their softness.


External References:

 

If you’re looking for websites or online resources that provide information about the calories in roti and related topics, you can explore the following:

  1. USDA Food Composition Database: The United States Department of Agriculture (USDA) provides a comprehensive database of food composition, including nutritional information for various types of roti. Visit their website for detailed data.

    USDA Food Composition Database

  2. Nutrition Data: This website offers detailed nutritional information, including calorie counts, for different foods, including roti. You can search for specific roti types and get nutritional data.

    Nutrition Data

  3. MyFitnessPal: MyFitnessPal is a popular app and website that allows you to track your daily calorie intake. It has a vast database of foods, including roti, with calorie information.

    MyFitnessPal

  4. CalorieKing: CalorieKing provides calorie and nutritional information for a wide range of foods, including roti. You can search for specific types and sizes of roti.

    CalorieKing

  5. Health and Nutrition Websites: Websites like WebMD, Healthline, and Verywell Fit often provide nutritional information for common foods, including roti. You can search for roti-related articles and guides on these platforms.

Please note that the accuracy of the information may vary between websites, so it’s a good practice to cross-reference data from multiple sources when needed.

Additionally, consider checking the package labels of specific roti brands for precise nutritional information.

Medically reviewed by Dr. Ramesh Gaddam, M.D.


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