Which Roti Is Best for Weight Loss? Nutrition & Calorie Comparison
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Time to read 20 min
If you’re trying to lose weight and looking for better carb choices, roti might already be on your plate or on your mind. This traditional flatbread, made from different types of flour, is a staple in many South Asian homes and is gaining attention from health-conscious people around the world. But is it actually good for weight loss? The answer depends on the type of flour used, how it’s made, and what you eat it with. In this article, we’ll break down which rotis support your goals, how to choose healthier options, and a few simple tips to make them part of a balanced diet.
Which Flour and Grain Roti Is Best for Weight Loss?
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Multigrain Roti for Weight Loss
Multigrain rotis are made by mixing two or more flours like wheat, jowar, bajra, ragi, oats, or soy. This blend increases the amount of fibre, protein, and micronutrients compared to regular wheat or refined flour. The added fibre slows down digestion and keeps you full for longer, which may help you eat less throughout the day.
Depending on the mix, 100 grams of multigrain flour usually gives around 262 to 340 calories. Even though the calories may be similar to wheat, the higher fibre and protein content make these rotis more filling. Choosing mixes with more millets and legumes instead of mostly wheat helps with blood sugar control and supports fat loss.
Why choose multigrain roti for weight loss?
- Higher fibre helps with digestion and keeps you full longer
- Packed with more vitamins and minerals from multiple grains
- Can support better blood sugar control when millets and legumes are included
- May offer more plant protein than regular wheat roti
- A great way to add variety and avoid eating only one type of grain
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Jowar Roti for Weight Loss
Jowar, or sorghum, is a millet that is gluten-free and rich in fibre and complex carbs. It also contains useful minerals like iron and magnesium. Jowar rotis are lighter than wheat and help you feel full without that heavy feeling some people get after eating gluten.
The calorie count is close to wheat flour, but the fibre and slower carbs in jowar make it better for appetite control. One roti made with jowar flour, if not loaded with oil or ghee, is usually slightly lower in calories than a wheat roti of the same size.
Why choose jowar roti for weight loss?
- Naturally gluten-free and gentle on digestion
- High fibre helps improve gut health and keeps you satisfied
- Complex carbs prevent sudden sugar spikes
- A good source of iron and magnesium for daily energy
- An easy swap for wheat to improve metabolic balance
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Amaranth Roti (Rajgira Roti) for Weight Loss
Amaranth, also called rajgira, is a gluten-free grain that provides high-quality plant protein, especially lysine, and minerals like calcium, iron, and magnesium. It is one of the few plant foods with a complete amino acid profile, which makes it very useful when you're trying to lose fat but maintain muscle. 100g of amaranth flour has about 371 kcal, and one roti made with rajgira has around 100–110 kcal.
Even though it’s slightly energy-dense, its high protein and fibre content makes you feel full and reduces cravings. Rajgira rotis are often used during fasting, but they work well for regular meals too, especially if you’re watching your weight.
Why choose amaranth roti for weight loss?
- Offers complete plant-based protein for muscle support
- Naturally gluten-free and suitable for sensitive digestion
- Fibre keeps your stomach full and digestion smooth
- Rich in calcium and iron, which help with energy and bone strength
- Helps reduce mid-meal hunger and supports long-term satiety
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Soy Flour Roti for Weight Loss
Soy flour is packed with plant protein. 100g of soy flour has about 432–450 kcal, with protein content around 35–40g, and fibre about 5–7g. One soy flour roti (mixed with other flour) has around 110–120 kcal, but it fills you up more due to the higher protein.
You don’t need to use soy flour alone. A 25–30% mix with wheat or millet flour boosts protein and satiety without increasing calories too much.
Why choose soy flour roti for weight loss?
- High protein supports lean muscle and helps you stay full longer
- Contains healthy fats that support your metabolism
- When mixed with millets or whole grains, it lowers the glycaemic impact
- Packed with nutrients like iron, potassium, and B vitamins
- A smart choice for vegetarians who want to increase daily protein intake
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Spinach Roti (Palak Roti) for Weight Loss
Spinach (palak rotis) are made by blending spinach puree into wheat or multigrain flour. This adds fibre, vitamins like A and K, and minerals like iron and folate without increasing calories too much. The water and fibre in spinach add bulk, making each roti more filling.
Raw spinach is very low in calories but rich in nutrients. Adding it to flour increases the overall health value of your meal. A palak roti usually has the same or slightly fewer calories than a plain wheat roti but is more nutrient-dense and satisfying.
Why choose spinach roti for weight loss?
- Adds fibre and volume without extra calories
- A good source of iron and folate, which support energy and blood health
- Helps improve digestion and reduce bloating
- A smart way to eat more leafy greens without cooking separate dishes
- Pairs well with dals, vegetables or yoghurt for a balanced, weight-friendly meal
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Ragi Roti for Weight Loss
Ragi's expansive nutrient content includes various macro & micronutrients, essential fats, proteins, vitamins, and minerals. Ragi Roti's(Nachni Roti) are also delicious if prepared right. Ragi's nutritional value per 100g in its flour form, as per the data provided by Nutrionix, is 354 kcal as opposed to 455 kcal in refined flour and 407 kcal in wheat flour. 1 ragi roti has 94 kcal compared to 1 wheat or refined flour roti, which has 120 calories.
Why Choose Ragi Roti for Weight Loss?
- Completely gluten-free
- Good for diabetics
- Good for heart health
- A rich source of Calcium
- Keeps your digestion system healthy
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Bajra Rotis for Weight Loss
Bajra belongs to the millet seed family and is a widely consumed staple food across India. Bajra flour can be used to prepare delicious, fluffy, and healthy chapati for weight loss. Bajra's nutritional value per 100g in its flour form, as per the data provided by FatSecret, is 361 kcal as opposed to 455 kcal in refined flour and 407 kcal in wheat flour. 1 bajra roti has 106 kcal compared to 1 wheat or refined flour roti, which has 120 calories.
Why Choose Bajra Rotis for Weight Loss?
- Helps in weight management
- Improves digestion
- Helps in maintaining a healthy heart
- Bajra roti is entirely gluten-free
- Helps prevent anemia
- Helps in fighting cancers
- Helps in managing diabetes
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Quinoa Roti for Weight Loss
Quinoa is a good source of nutrients and minerals, including folate, magnesium, zinc, and iron, and is high in fiber. Adding fiber-rich foods like quinoa to your diet can support your digestive health by stimulating bowel movements and fueling healthy bacteria in your gut. Eating a high-fiber diet can help you maintain healthy body weight and fiber also promotes the feeling of fullness. According to the data provided by USDA, quinoa's nutritional value per 100g in its flour form is 120 kcal as opposed to 455 kcal in refined flour and 407 kcal in wheat flour. 1 quinoa roti has 75 kcal compared to 1 wheat or refined flour roti, which has 120 calories.
Why Choose Quinoa Roti for Weight Loss?
- Contains antioxidants and anti-inflammatory compounds
- Higher in fiber than many grains
- Great for people with gluten intolerance
- A good source of protein
- Has beneficial effects on metabolic health
- High in essential vitamins and minerals and packed with nutrients
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Besan Roti for Weight Loss
Besan flour, also known as chickpea flour, is a great alternative to refined wheat flour, as it is lower in calories and rich in protein and fiber. It has culinary properties similar to wheat flour and is great for people with celiac disease, gluten intolerance, or wheat allergy. Besan's nutritional value per 100g in its flour form, as per the data provided by Nutritionix, is 300 kcal as opposed to 455 kcal in refined flour and 407 kcal in wheat flour. 1 besan roti has 104 kcal compared to 1 wheat or refined flour roti, which has 120 calories.
Why Choose Besan Roti for Weight Loss?
- Rich in vitamins and minerals
- Helps relieve constipation
- High in Iron
- Good for your heart
- Fights allergies
- Lowers diabetes
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Oats Roti for Weight Loss
Oats are considered beneficial for people with diabetes as they slow sugar release in the blood, preventing any sudden spikes. Adding oat-roti to your meals is a good option for all weight watchers, regardless of whether you are diabetic. It is high in many nutrients, including healthy carbs and fiber. As per the data provided by USDA, oats' nutritional value per 100g in its flour form is 389 kcal as opposed to 455 kcal in refined flour and 407 kcal in wheat flour. 1 oats roti has 88 kcal compared to 1 wheat or refined flour roti, which has 120 calories.
Why Choose Oats Roti for Weight Loss?
- Oats can improve blood sugar control
- Can lower cholesterol
- Oats contain a robust soluble fiber that is good for digestion
- Whole oats are rich in antioxidants
Although wheat chapatis are common in Indian households, it may be beneficial to switch to alternative healthy flours to make chapatis that support weight loss. You can also use multiple flours and mix and match them according to your taste and preferences to prepare nutritious multigrain chapatis.
Comparison Table: Nutritional Profile of Different Rotis for Weight Loss
| Type of Roti | Calories per Roti | Fiber (g) | Protein (g) | Glycemic Index | What It Does for Weight Loss |
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| Ragi Roti | 90 to 100 | 3.5 to 4 | 2.5 to 3 | 40 to 45 | Helps you stay full for a longer time. Rich in calcium and fiber. Supports digestion and keeps your energy steady. |
| Bajra Roti | 100 to 110 | 2.5 to 3 | 3 to 4 | 54 | Packed with magnesium that supports digestion. Helps control blood sugar and reduces hunger spikes. |
| Quinoa Roti | 110 to 120 | 2.8 to 3 | 4 to 5 | 53 | Gives you complete protein which helps muscle building. High in fiber that supports fat loss and steady energy. |
| Besan Roti | 90 to 100 | 2 to 2.5 | 4 to 5 | 35 to 40 | Naturally gluten free. Gives you good protein that helps you feel full and reduces cravings. |
| Oats Roti | 80 to 100 | 3 to 4 | 2 to 3 | 44 | Contains beta glucan fiber that improves digestion. Helps control cholesterol and keeps you full for longer. |
| Multigrain Roti | 100 to 120 | 3 to 4 | 3 to 4 | 50 to 55 | Combines nutrients from many grains. Gives slow and steady energy. Helps you avoid overeating. |
| Jowar Roti | 90 to 100 | 3 to 4 | 2.5 to 3 | 62 | Gluten free and easy to digest. Supports gut health and helps maintain stable sugar levels. |
| Amaranth Roti (Rajgira) | 100 | 2.5 to 3 | 3 to 4 | 45 to 50 | High in calcium and protein. Helps with energy, bone strength, and overall weight control. |
| Soy Flour Roti | 110 to 120 | 2 to 2.5 | 6 to 7 | 35 to 40 | A high protein and low GI option. Keeps you full for a long time which helps with calorie control. |
| Spinach Roti (Palak) | 90 | 2 to 3 | 2 to 2.5 | 50 | Low calorie option. Rich in iron and antioxidants. Supports dig |
Tip for readers: For best weight-loss results, choose rotis made from whole grains and high-fiber flours. Avoid adding excess ghee or butter, and pair your roti with high-protein and fiber-rich side dishes like lentils or sabzi.
Tips for Incorporating Healthy Rotis Into Your Diet
- Switch to Whole-Grain or Alternative Flours: If you're still using refined flour or maida for rotis, it might be time for a change. Whole wheat, bajra, jowar, ragi, and multigrain flours are all better options. They’re less processed, higher in fibre, and keep you full longer.
- Watch Your Portion Size: Rotis are healthy, but portion control still matters. If you're having large rotis or stacking up four or five at once, you might be going overboard. Try sticking to one or two medium-sized rotis per meal.
- Pair Rotis with Protein, Veggies, and Fibre: A healthy roti needs the right company on your plate. Combine it with dal, paneer, tofu, or eggs to add protein. Add lots of vegetables, whether cooked or raw, and skip overly oily side dishes.
- Pick Rotis with Low Glycemic Index: Some rotis are better for blood sugar and energy than others. Flours like ragi, jowar, and certain multigrain mixes have a lower glycemic index. These rotis keep you full for a longer time, which is helpful if you’re trying to manage weight or avoid cravings between meals. Learn more about choosing the right flour in this guide on the best flour for diabetics.
- Go Easy on Ghee and Butter: It’s tempting to brush hot rotis with ghee or butter, but those small touches can add up. Even one teaspoon of ghee adds around 40 calories. If you’re trying to keep things lighter, limit the amount or skip it entirely.
- Add Seeds or Vegetables to Your Dough: Give your roti dough a boost by mixing in seeds or veggies. Flaxseeds, chia seeds, grated carrots, spinach, or chopped methi leaves can all add fibre, nutrients, and taste. These additions also help you sneak in more greens and superfoods without changing your meal plan too much.
- Mix Up Your Roti Routine: Eating the same type of roti every day can get boring. It also limits the range of nutrients you're getting. Try ragi rotis one day, then move to oats, bajra, or multigrain the next. Each flour has its own benefits.
- Keep an Eye on Total Meal Calories: Even the healthiest roti can lead to weight gain if the overall meal has too many calories. Always think of rotis as part of the full meal, not just in isolation
- Choose Simple, Doable Recipes: Healthy rotis don’t need to be complicated. If you’re short on time or worried about taste, go for recipes that are easy to follow or use ready-made flour blends that support health.
- Remember: Rotis Are Just One Part of the Picture: Improving your health isn’t just about switching to better rotis. What you drink, how active you are, and how varied your meals are also matter. Stay hydrated, include fruits and veggies, move your body regularly, and enjoy food in a balanced way.
Rotis can definitely support your goals, but they work best when combined with an overall healthy lifestyle.
What If You Could Make Rotis Without Struggling?
Let’s be honest. Making rotis with flours like bajra and jowar isn’t easy. The dough gets tricky, rolling it is frustrating, and half the time the rotis just fall apart. That’s why so many of us stick to regular wheat, even when we know healthier options are better.
But what if you didn’t have to struggle at all?
Rotimatic NEXT is a fully automatic roti-maker that takes care of everything for you. Just press a few buttons, and in 90 seconds, you get soft, fresh rotis made with your choice of flour. Whether it’s bajra, jowar, or any other flour, Rotimatic can handle it.
You can adjust the thickness, roast level, and oil, and it keeps getting better with free software updates. It’s a smart way to bring homemade food back to your daily life.
And if your parents live alone, this can be a thoughtful gift that helps them eat better without doing all the hard work. You can even choose easy monthly payments, and see how much you’ll save by skipping takeout and ready-made rotis.
Frequently Asked Questions (FAQs)
Is it okay to eat roti every day for weight loss?
Yes, you can eat roti daily if you use the right flour like ragi, bajra, or oats. Just watch your portion size and pair it with veggies or protein. Avoid refined flour or eating too many in one meal.
Which flour is best for weight loss roti?
Flours like ragi, bajra, jowar, oats, and besan are great for weight loss. They are high in fibre, keep you full for longer, and help control blood sugar. Avoid refined or all-purpose flour.
How many rotis should I eat per day to lose weight?
It depends on your activity level and calorie needs, but usually 2 to 3 small rotis a day is fine. Balance them with vegetables, protein, and healthy fats. Eating more than needed can slow your weight loss.
Which is better rice or roti for weight loss?
Both can fit into a weight loss plan if portioned well, but roti made with whole grains has more fibre and keeps you full longer. Choose what suits your digestion and daily meals.
Which type of roti is best for losing belly fat?
Rotis made from ragi, bajra, jowar, or oats are better for belly fat loss. They digest slowly, reduce cravings, and support metabolism. Avoid rotis made from refined flour or maida.
Can I eat roti at night during weight loss?
Yes, you can have roti at night if you keep your portion small and eat it early. Pair it with a light sabzi or dal. Avoid heavy curries, fried food, or eating too close to bedtime.
Does adding ghee to roti affect weight loss?
A small amount of ghee is okay and can even help digestion. But using too much adds extra calories. If you are trying to lose weight, limit it to half a teaspoon per roti or skip it when needed.
What should I eat with roti for a balanced weight-loss meal?
Pair roti with high-fibre vegetables, dal, or paneer. Add a bowl of salad or some curd on the side. This keeps your meal light, filling, and packed with nutrients without adding too many calories.
Are multigrain or millet rotis better for weight loss?
Millet rotis like ragi or bajra usually have more fibre and are easier on digestion. Multigrain rotis are also good if they don’t contain refined flour. Check the ingredient mix to make sure it supports your goal.
Can I include roti in a low-carb or intermittent fasting diet?
Yes, but in moderation. For low-carb plans, stick to one small roti made from low-GI flours like almond, coconut, or ragi. In intermittent fasting, have roti only during your eating window and adjust portion size based on your meal.