Calories in Roti
A standard whole-wheat roti (~40g) contains about 120 kcal and 4g of fiber. Most home-cooked rotis range from 80 kcal (small thin) to 150 kcal (large or with ghee).
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 small roti (~25g) | 75 | 14 | 3 | 0.5 | 2.4 |
| 1 medium roti (~40g) | 120 | 22 | 4.5 | 1.2 | 3.5 |
| 1 large roti (~50g) | 150 | 28 | 5.5 | 1.5 | 4.3 |
| 1 roti with 1 tsp ghee (~45g) | 165 | 22 | 4.5 | 6 | 3.5 |
| 100g cooked roti | 297 | 55 | 11 | 3 | 8.5 |
About these numbers
Roti (chapati, phulka) is the staple unleavened flatbread of South Asian cuisine, traditionally made from whole-wheat atta. Calorie content depends almost entirely on size and ghee application: a small thin home roti is ~75 kcal; a typical medium with no added fat is ~120 kcal; a large roti or one brushed with ghee can reach 150–180 kcal.
Whole-wheat roti has a moderate glycemic index (~62) due to the bran content slowing digestion, compared to white naan (~71) or white rice (~73). Per-roti glycemic load is approximately 12 — moderate. For diabetes management, 2–3 rotis per meal with vegetables and dal is typical and acceptable; pair with protein and vegetables before starting the roti to blunt glucose response (Shukla 2015 = 29% lower spike).
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
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- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in 1 roti?
- A standard medium roti (~40g, made from whole-wheat atta with no added fat) is about 120 kcal. Small thin rotis are ~75 kcal; large rotis are ~150 kcal. Adding 1 teaspoon of ghee (the traditional finishing fat) adds 40–45 kcal, bringing a buttered roti to ~165 kcal. Calorie content varies meaningfully with size, thickness, and ghee application.
- How many rotis can I eat for weight loss?
- Depends on calorie target and meal composition. For a 1,800 kcal cut, 2 rotis at lunch (240 kcal) and 2 at dinner (240 kcal) is 480 kcal of roti — about a quarter of the daily budget, sustainable. For 1,500 kcal cuts, 1–2 rotis per meal is more practical. The traditional South Asian dietary pattern with multiple rotis per meal works fine for weight loss when overall calorie balance is right; cutting back roti without replacing with protein and vegetables often backfires through hunger.
- Is roti healthier than rice?
- Slightly, on most metrics. Whole-wheat roti contains 3–5g fiber per serving (vs <1g for white rice), more B vitamins and minerals, and slightly slower glucose response (GI 62 vs 73). Calorie density per serving is comparable. For diabetes management specifically, roti has a small edge due to fiber and lower GI. For practical eating, both fit in any reasonable diet — the choice comes down to cultural preference and what you actually enjoy eating.
- Does adding ghee to roti make it unhealthy?
- No — but it adds meaningful calories. 1 tsp ghee = 40–45 kcal. For weight management, accounting for the ghee in your calorie target is sufficient. Ghee itself has neutral-to-positive cardiovascular evidence in moderate amounts (the 2017 Soliman et al. review found no association with adverse lipid changes at 1–2 tsp/day). For people on calorie restriction, skipping the ghee on roti is a low-effort way to cut 80–120 kcal per meal.
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