Calories in Roti/Chapati & Other Nutrition Facts

Humble little discs that form a staple in every thali or meal, the roti is perhaps the unsung hero of the Indian gastronomic experience. Call it by any name, the roti, chapati, or phulka; it responds with a soulful and comforting experience. Although typically basic in its form and taste, a roti can elevate every accompaniment to new levels of delight. This is perhaps why few Indian meals are complete without it.

But apart from all the humility and taste, does the roti bring much else to the table? How many calories are in a roti? And do you know what these roti calories are composed of? Let's try and understand the complete nutritional value that rotis bring to our lives.

Calories in Roti

Roti is typically made from wheat flour, and it’s a popular dish in many parts of India. However, roti can also be made with other grains like finger millet, sorghum, and pearl millet. They are part of a nutritious meal as they contain a good mix of carbohydrates, fiber, protein, and fat. They provide various health benefits and are rich in essential nutrients.

How Many Calories Are in One Roti?
The calories in one roti/chapati can vary depending on its size, thickness, and the type of flour used. On average, 100 grams of rotis contain around 300 calories. A medium-sized roti, weighing roughly 40 grams, has around 120 calories.

Keep reading to learn more about roti calories and nutrition.

Roti Nutrition Facts

As mentioned earlier, 100 grams of roti contains around 300 calories. But it's important to remember that the nutritional value of roti goes beyond just its calorie count. To truly understand its dietary benefits, let's take a closer look at the nutrients, minerals, and vitamins in a roti.

Approximate Macronutrient Content in 100 Grams of Rotis

• Carbohydrates: 46.13 grams

  Carbohydrates are the primary fuel source for the brain and muscles, providing energy to the body.

• Protein: 7.85 grams

  Proteins are essential for tissue growth and repair, as well as immune system support.

• Fats: 9.2 grams

  Fats are generally linked with negative connotations. But they are essential for various body activities such as organ protection and insulation.

Approximate Mineral Content in 100 Grams of Rotis

• Iron: 2.2 mg

  Iron is needed to develop red blood cells and transport oxygen throughout the body. It aids in the prevention of anemia and improves healthy brain function.

• Magnesium: 56 mg

  Magnesium participates in more than 300 metabolic activities in the body. It helps to maintain proper nerve and muscle function, a healthy immune system, and strong bones.

• Sodium: 298 mg

  While sodium is commonly linked with high blood pressure, it is a necessary mineral that aids in fluid equilibrium, neuron function, and muscle contraction.

• Potassium: 196 mg

  Potassium is essential for heart health, blood pressure regulation, and optimal muscle and neuron function.

• Calcium: 36 mg

  Calcium is essential for healthy bones and teeth. It also involves muscular contraction, blood clotting, and nerve transmission.

Approximate Vitamin Content in 100 Grams of Rotis

• Vitamin B1 (Thiamine): 0.36 mg

  Thiamine is required for the conversion of food into energy. It also promotes appropriate nerve activity and aids in the maintenance of a healthy metabolism.

• Vitamin B2 (riboflavin): 0.18 mg

  Riboflavin aids in energy generation as well as cell development and repair. It also serves as an antioxidant, protecting the body from free radical damage.

• Vitamin B3 (Niacin): 4.61 mg

  Niacin is essential for energy generation and maintaining healthy skin, digestive, and neurological systems.

• Vitamin B6: 0.28 mg

  This vitamin participates in over 100 enzyme activities in the body, including protein metabolism, red blood cell synthesis, and brain development.

• Vitamin B9: (Folic Acid): 0.038 mcg

  Also known as folate or folic acid, this vitamin is essential for cell growth and maintenance. It is especially critical for pregnant women to promote good fetal development.

• Vitamin E: 0.55 mg

  Vitamin E is well-known for its antioxidant qualities, which protect cells from free radical damage. It also promotes a robust immune system.

• Vitamin K: 0.003 mg

  This vitamin is necessary for optimal blood clotting because it activates proteins that govern clotting factors. It also helps with bone health.

  You can see the humble chapati is not only delicious and a low-calorie option but also packed with essential nutrients.

Calories in Roti of Different Sizes & Number

The size and thickness of the rotis can vary. However, larger rotis may have more calories than smaller ones. Furthermore, the amount of rotis you consume also influences your calorie consumption.

So, if you watch your calorie consumption, be mindful of the size and number of rotis you eat. The table below provides useful information about the calories in chapatis of various sizes and quantities.

Size and Number of Rotis	Approximate Calories
One Medium-sized Roti (40 Grams)	120 Calories
Half of a Medium-sized Roti	60 Calories
One Ounce (oz) of Roti (28 Grams)	85 Calories
Small Roti (32 Grams)	96 Calories
Big Roti (52 Grams)	156 Calories
Two medium Rotis (80 Grms)	240 Calories
Three Medium Rotis (120 Grams)	360 Calories
Four Medium Rotis (160 Grams)	480 Calories
Five Medium Rotis (200 Grams)	600 Calories

Check out - A Comprehensive Guide on Roti

Calories & Nutritions in Different Types of Rotis/Chapatis

Rotis can be a nutritious choice, but did you know there are ways to make them even more nutritious? It all depends on the type of roti you have. Most rotis are made with whole-wheat or multigrain flour, which is a healthier option.

However, traditional Indian rotis are more varied and come in different flavors. Interestingly, these rotis can be more seasonally appropriate, and some are even gluten-free. To get a better idea of the nutritional content of different types of rotis, take a look at this table. P.S. They all taste fantastic!

Type of Roti	Energy (Calories)	Carbohydrates	Protein	Fats
Bajra Roti Calories	140	0 g	0 g	6.5 g
Indian Whole Wheat Roti Calories	106	22.3 g	4 g	0.5 g
Ragi/Nachni Roti Calories	139	20.7 g	2.8 g	5.7 g
Jowar Roti Calories	349	75 g	10 g	2 g
Multigrain Roti Calories	104	16.2 g	2.7 g	3.3 g
Missi Roti Calories	203	60.8 g	7.8 g	6.1 g
Barley/Jau Roti Calories	30	0 g	0 g	2 g
Makki Roti Calories	110	23 g	3 g	1 g
Akki Roti Calories	152	30 g	2.9 g	2.4 g
Besan Roti Calories	100	0 g	6 g	1.7 g
Oats Roti Calories	88	12.3 g	2.3 g	3.5 g
Rye Roti Calories	299	46.13 g	7.85 g	9.2 g
Methi (Fenugreek Greens) Roti Calories	130	19 g	4 g	4 g

FAQs

1. What is the nutritive value of one roti?

   If you are wondering how many calories in one roti or how much protein it has, here are the facts. A small to medium roti has about 80 to 120 calories.1 roti protein count is approximately 3-4 grams.
   
   

2. Are rotis good for weight loss?

   Certain kinds of roti like almond flour, bajra roti, and ragi roti can help you lose weight. However, avoid using wheat or multigrain flour to make your rotis.
   Learn More - 5 Types of Healthy Chapati for Weight Loss
   
   

3. Is chapati good for health?

   Yes. Its great for all ages and safe for nearly everyone to consume. Rotis have several vitamins and minerals, supplement calcium requirements of the body, and offer an added protein boost, making it great for the health. Whats more, it is high in soluble fibre making it easy to digest.
   
   

4. Is chapati good for diabetics?

   Although whole wheat chapatis do have a fair amount of carbohydrate content, you can opt for other flour rotis that are gluten-free and diabetes friendly. These include ragi, barley, and amaranth.
   
   

5. Is roti junk food?

   No. Rotis are very healthy, no matter what flour they are made from. Rotis are usually filled with fibre, protein, and loads of vitamins. Unlike breads that are made from refined flours, rotis are wholesome and healthy.
   
   

6. Is roti hard to digest?

   Rotis are not difficult to digest. However, they do take longer than rice when it comes to digestion. The good part about this is that they keep you full for longer and help fight the hunger pangs.
   
   

7. Should you eat rotis at night?

   Absolutely! When it comes to choosing between rice and rotis at night, rotis are always a better option. The advantage of rotis is that they keep you full for longer and are unlikely to cause cravings in the middle of the night. Choosing options like missi roti is even healthier since it is higher in protein.