How Much Calories in Roti?

Calories in Roti (Chapati): Roti is a staple in many Indian homes. It’s tasty, healthy, and easy to make. But if you're watching your diet or trying to lose weight, you might wonder: how much calories in roti? This question is more common than you think.

People often ask things like how much calories in 1 roti, or how much calories are there in one roti. Others want to know how much calories in 2 roti, how much calories in 3 roti, or even how much calories in 5 roti. Some go further and ask about how much calorie in 4 roti, how much calories in 6 roti, or how much calories in 7 roti. These questions are important if you eat multiple rotis in a day.

This article will help you understand how much calories in one roti, especially how much calories in wheat roti, which is the most commonly eaten type. Whether you're counting calories for health reasons or just curious, we’ll break it down in a simple way for you.

Calories in a One Roti (Chapati)

A plain whole wheat roti is modest in size and calories. If you’re asking how much calories in 1 roti (i.e. one chapati), or how much calories are there in one roti, the typical range is about 70 to 120 calories for a medium roti. The exact value depends on the roti’s weight (diameter/thickness) and ingredients:

• Small roti (~6 inches, ~35 g): ~85–90 calories. For example, a 35 g roti provides about 84–92 calories, with roughly 0.4 g fat, 16–18 g carbohydrates, and 3 g protein. This is a plain roti made from atta flour (whole wheat flour) without added fats.
• Medium roti (~7 inches, ~40–45 g): ~100–120 calories. One source notes a medium 40 g wheat chapati has around 120 calories Calories in Roti/Chapati & Other Nutrition Facts - Rotimatic). This is often considered a “standard” homemade roti.
• Large roti (~8 inches, ~50–68 g): ~150–200+ calories. According to USDA data, a single plain roti weighing 68 g offers ~202 calories The Calories in Roti | livestrong). Another listing for an 8-inch (52 g) whole-wheat roti reports about 155 calories The Calories in Roti | livestrong). These larger rotis (common in restaurants or big homemade rotis) have more calories due to greater weight.

In general, plain roti calories scale with weight. The USDA reports roughly 297 calories per 100 g of roti The Calories in Roti | livestrong). In other words, about 3.0 calories per gram. So a 50 g roti has ~150 calories, and a 30 g roti has ~90 calories, as rough estimates. Keep in mind these numbers are for plain roti without added butter or ghee.

Also Read - Largest Wheat Producing State in India

Roti Macronutrient Breakdown

Roti is primarily a carbohydrate source, but it also provides some protein and is very low in fat (when no oil is added). Here’s the typical macronutrient profile of a plain whole wheat roti:

• Net Carbohydrates: A roti’s carbs come from whole grains. A small 35 g roti has ~17 g net carbs (about 19.5 g total carbs minus ~2.5 g fiber). Larger rotis (~50–60 g) have around 25–30 g carbs each. In a 100 g serving of roti, total carbs are ~46 g (with ~5 g dietary fiber, so ~41 g net carbs) FOOD NUTRITION FOR BREAD, CHAPATI OR ROTI, PLAIN, COMMERCIALLY PREPARED | THIRD AGE WELLNESS ). Depending on size and recipe, one roti can contribute anywhere from 16–18 g up to 30+ g of carbohydrates. Eating several rotis can yield 46–75 g net carbs in total, so portion size matters for those watching carbs.
• Protein: Roti contains moderate protein for a bread. A small roti provides ~3 g protein, while a larger one ~5–8 g. Per USDA data, different roti varieties have about 7–11 g of protein per 100 g The Calories in Roti | livestrong). That equates to roughly 2–4 g protein in a single roti (depending on size). This protein comes from the wheat (or other grain) flour. It’s not a complete protein, but when paired with legumes (dal), it makes a complementary profile.
• Fat: Plain roti made just from flour and water has very little fat (usually <1 g). A 35 g roti has only about 0.4–0.5 g fat. Whole wheat flour has a tiny amount of fat naturally, and sometimes a few drops of oil are added when kneading dough, but it remains low. Unless roti is brushed with ghee or oil after cooking, fat content stays minimal (contributing only a few calories). This makes roti a low-fat bread choice (about 0.4 g fat and 0 mg cholesterol per small piece).
• Dietary Fiber: Because it’s typically made from whole grains, roti contains fiber that aids digestion and blood sugar control. A small chapati has ~2–3 g fiber (10-12% of daily needs). USDA listings show 4.9 g fiber per 100 g of plain whole-wheat roti. Some sources note many roti varieties provide over 9 g of dietary fiber per 100 g The Calories in Roti | livestrong) – likely true for high-fiber millet or multigrain rotis. In practical terms, one whole wheat roti gives about 2.5 g fiber, and eating multiple rotis could contribute anywhere from ~5 g up to ~10 g fiber total to your daily dietary fiber intake. This fiber helps promote digestive health benefits and a feeling of fullness.

Must Read - 100 gram paneer protein

Roti Micronutrients 

Apart from calories and macros, roti offers micronutrients, especially from whole grain flour:

• Minerals: Whole wheat roti contains notable minerals like calcium, potassium, and phosphorus. A 100 g serving provides roughly 93 mg calcium, 266 mg potassium, and 184 mg phosphorus. These contribute to bone health (calcium, phosphorus) and electrolyte balance (potassium). While a single roti (30–50 g) will provide a smaller fraction of these (e.g. ~30–50 mg calcium), it still adds up if you eat multiple. Roti also has iron (~3 mg per 100 g) and magnesium (~60 mg per 100 g), supporting the body’s nutritional needs. In fact, roti is considered nutrient-dense compared to refined bread – it delivers vitamins (like B-vitamins) and minerals along with carbs.
• Vitamins: Whole grain atta flour retains B-vitamins (like thiamine, niacin) that are stripped from refined flour. While roti isn’t a major source of vitamins A or C, it does contribute small amounts of B vitamins and vitamin E. Some commercially fortified atta may have added folate or iron. Overall, roti can help you inch toward various recommended daily allowance values for minerals and some vitamins when included in your diet regularly.

Calories in Multiple Rotis (1 to 7 Rotis)

Many people eat more than one roti with a meal. If you’re tracking intake, you might wonder about how much calories in 2 roti, or 3, or more. Since a single roti’s calories are moderate, the total for multiple rotis is essentially a multiple of one piece (assuming similar size).

For example, how much calorie in 4 roti would be roughly four times one roti’s calories. So if one roti is ~100 calories, four would be ~400 calories. Similarly, someone curious about how much calories in 5 roti or 6 roti can estimate 5x or 6x the single roti value. It’s straightforward: more rotis = more calories. The table below gives an approximate calorie count for 1 through 7 rotis:

Assumptions: These values assume an average whole wheat roti of ~40 g (~100 kcal each). In reality, the count can vary. If your rotis are smaller (80–90 kcal each), 5 rotis might be ~450 calories. If they are large or made with some oil, they could be 120+ kcal each, making 5 rotis ~600+ calories. Use the above as a general guide. 

For precision, consider the size of your roti:

• Small chapatis: Multiply ~85–90 kcal by the number of rotis. (e.g. 3 small rotis ≈ 270 calories)
• Big rotis: Multiply ~150 kcal by the count. (e.g. 2 large rotis ≈ 300 calories)

As you can see, even though one roti is relatively light, eating 7 rotis in one day can contribute around 700 calories just from the bread. Being aware of how much calories in 7 roti (or any number) is useful for dietary planning.

Tip: When calculating, don’t forget to account for any fat added during cooking or serving. A teaspoon of ghee (clarified butter) on each roti adds ~45 calories and 5 g fat. Curry or dal accompanying the roti also add calories. So, if you’re calorie counting, include those extras as well.

What Affects Roti’s Calorie Content?

Not all rotis are created equal. The calorie and nutrition content of roti can vary considerably The Calories in Roti | livestrong) based on a few factors:

• Recipe & Ingredients: Traditional roti is made from whole wheat atta flour, water, and sometimes a bit of oil The Calories in Roti | livestrong). This yields a plain, high-fiber roti. However, family recipe variations might include a pinch of salt or even milk/yogurt in the dough, which have minor effects on calories. More significantly, adding oil or ghee (in the dough or on the cooked roti) will increase the calorie count (fat is calorie-dense). For instance, a plain roti versus a chapati brushed with ghee could differ by 40-50 calories. Traditional ingredients like water and flour keep calories low, whereas extra flavor enhancers (butter, sugar in certain roti like “Missi” or flavored rotis) will raise it.
• Flour Type (Grain): The most common roti is whole wheat roti, but you can make rotis from other grains like maize (makki), millet (bajra, jowar), or even oats. Different flours have different nutrition profiles. For example, cornmeal (makki ka atta) has slightly more fat and often rotis made from it might be a bit smaller but thicker. Bajra (pearl millet) flour is high in healthy fats and fiber. Oats roti (made with oats flour or blended with wheat) tends to have fewer net carbs and more fiber. These differences can change calorie content slightly (millet and corn rotis might have equal or slightly less carbs than wheat, but more fat/protein per gram). Overall, per gram, most whole-grain flours have a similar calorie density (~360–380 kcal/100g), but nutritional density (fiber, micronutrients) differs.
• Weight & Size: As discussed, the gram weight measurement of each roti is the biggest factor in calories. Homemade rotis can be rolled thin or thick, and diameter can range from a small 6-inch roti to a larger 8-inch roti. Thinner, smaller rotis weigh less and thus have fewer calories. For example, a 53 g roti has ~157 calories The Calories in Roti | livestrong), whereas a 35 g roti has ~90 calories. Keep portion sizes in mind – if you make jumbo rotis, each will pack more energy.
• Water Content: Roti dough has a high water content (which evaporates during cooking but some remains). A softer dough (more water) might make a softer, lighter roti. However, differences in water content don’t drastically change calories – they mainly affect weight and texture. A roti that’s cooked longer (drier, slightly charred) might weigh a couple grams less (losing water) than one quickly cooked, but the calorie difference is negligible.
• Commercial vs. Homemade: Store-bought roti or frozen roti products may have extra ingredients (preservatives, oil, salt) and are often larger in size. Manufacturers might also use a different mix of flours. These manufacturing differences mean the calorie count can vary by brand The Calories in Roti | livestrong) The Calories in Roti | livestrong). For example, one USDA listing cited in a report shows a certain brand’s roti (with added sugar and seasonings) was 350 calories per 100 g – higher than plain roti due to added ingredients The Calories in Roti | livestrong). Always check nutrition labels on packaged rotis. Homemade rotis generally have simple ingredients and no added preservatives, so you mostly just consider the flour and any oil used.

In summary, plain whole wheat chapati is one of the lighter choices (~90-120 kcal each), while special rotis (with ghee or made of nuts/oils) or very large ones can have more calories. Yet even the highest calorie rotis (like a heavily buttered one) are usually under 200 kcal each, which is still reasonable in moderation.

Roti Types Nutritional Comparison

Roti can be made from various grains. Let’s compare four common types – wheat roti, makki ki roti (maize flour), bajra roti (pearl millet), and oats roti – to see how they differ nutritionally. All values are for one medium roti (~6 inch diameter, ~40 g weight) without added fat:

¹Calorie for wheat roti can range 70–120 kcal depending on size. 92 kcal is often cited for a 6-inch chapati, whereas a slightly larger 40 g roti is ~110 kcal.²Oats roti nutrition varies with recipe. Values here are for a mixed flour roti. A pure oats flour roti (usually smaller) was 77 kcal in one recipe, while another source cites ~88 kcal.

As the table shows, calorie content is fairly similar across roti types for comparable weights – generally around 80–120 kcal each. The differences lie in macronutrients and micronutrients:

• Wheat and oats rotis are a bit higher in protein relative to calories (due to more protein in wheat and oats). Bajra and makki rotis have slightly less protein and more fat.
• Bajra and makki rotis are gluten-free alternatives to wheat, making them suitable for those with gluten intolerance or celiac. Oats is naturally gluten-free too, but if mixed with wheat then the roti isn’t GF.
• Fiber content: Bajra and oats rotis tend to be highest in fiber. Makki (corn) has moderate fiber. Wheat roti has good fiber but slightly less than bajra/oats per gram. Consuming any of these can help you reach your daily fiber goal (for example, two bajra rotis might give ~5 g fiber, contributing meaningfully to the daily recommended intake).
• Net carbohydrates: If you compare net carbs, millet and oats might have a tad lower net carbs due to higher fiber, but overall all these rotis provide complex carbs. Net carb for one roti ranges roughly 10–20 g (oats on the lower end, wheat in middle, corn and bajra around middle too).
• Micronutrients: Each grain brings its own strengths. Wheat is high in iron and B-vitamins; corn (makki) brings zinc and vitamin A carotenoids (if flour is whole corn); bajra is rich in iron, zinc, and magnesium; oats contribute magnesium and cholesterol-lowering compounds. Nutritional density is high for all whole-grain rotis, making them healthier than refined bread or rice.

Roti Health Benefits and Weight Management Considerations

Including roti in your diet can have health advantages, especially when it’s made from whole grains:

• Steady Energy & Blood Sugar: Roti’s complex carbs and fiber result in a lower glycemic index compared to refined grains, meaning it releases glucose more steadily. This aids in blood sugar regulation, which is beneficial for sustained energy and for individuals managing diabetes. A study on GI values found roti to have a relatively low GI (~45)Roti (Chapati) nutrition: calories, carbs, GI, protein, fiber, fats), so it doesn’t spike blood sugar as sharply as white bread might. Of course, portion control is key – eating a huge number of rotis can still raise blood sugar due to total carb load.
• Feeling Full Factor: Thanks to the fiber and protein content, roti can contribute to satiety (feeling full). A meal including roti tends to be filling and satisfying. The fiber (about 2–3 g in one roti) adds bulk and slows digestion, which can prevent overeating. This “full feeling” can be helpful for weight control. For those aiming for weight loss, swapping out refined carb foods for a high-fiber whole wheat roti or oats roti might improve satiety and reduce overall calorie intake.
• Digestive Health: The whole grains in roti promote good digestion. Fiber aids regular bowel movements and supports a healthy gut microbiome. Many Indian meals pair roti with lentils (dal) and vegetables – a combination high in fiber and nutrients that improves digestive health and prevents constipation.
• Calorie Counting & Weight Management: For individuals counting calories or trying to lose weight, roti can be a friend or foe depending on quantity. On one hand, rotis are generally lower in calories than many other bread portions – e.g. 2 rotis (~200 calories) might be more filling and nutritious than 2 slices of white bread for the same calories, because of higher fiber and no added sugar. This makes roti a smart choice for balanced diets. On the other hand, eating too many rotis can stack up calories quickly (as shown in the table of 5–7 rotis exceeding 500 kcal). The key is moderation and portion control. Incorporate roti into meals mindfully: one or two rotis per meal is moderate; four or more might be excessive if you’re watching intake, unless you adjust other food portions.
• Comparison with Other Carbs: How does roti stack up against rice or bread? Calorie-wise, 1 medium roti (~30–40g) ~ 110 kcal, which is roughly equivalent to 1 cup of rice (~200g cooked, ~200 kcal) or 1.5 slices of bread (~30g each, ~70 kcal each). However, roti usually has more protein and fiber than an equal-calorie serving of white rice. Compared to bread, roti has no added fats or sugars (many commercial breads include sugar/oil). A chapati is essentially whole grain flour and water, making it a cleaner carb choice. Thus, roti can be a better option for those seeking whole-food sources of carbs. It aligns well with diets that focus on unprocessed foods.
• Nutrients for Vegetarians: In vegetarian diets (common in India), rotis are a staple source of not just energy but also protein and iron. Whole wheat roti combined with dal (lentils) creates a complete protein profile, which is important for those not eating meat. The iron in roti (especially millet rotis like bajra) helps prevent anemia when coupled with vitamin C rich foods for absorption. Roti also provides magnesium, which supports hundreds of enzymatic reactions in the body, and potassium which is good for heart health. All these aspects make roti a nutritionally dense choice rather than “empty calories.”

Weight Loss Tips Involving with Roti

If you are trying to lose weight but don’t want to give up rotis, consider these tips:

• Opt for smaller rotis (6 inch) and limit quantity. You might feel just as satisfied having 2 smaller rotis (~180 kcal total) instead of 2 large ones (~300 kcal).
• Use whole grain flour always – be it whole wheat, bajra, jowar, or ragi. These have more fiber and nutrients than refined flour. Multigrain rotis can be even more filling and nutritious.
• Avoid adding excessive ghee/butter. A light swipe for flavor is fine, but adding 1 tablespoon of ghee (135 kcal) on your rotis can double their calorie content.
• Load up on veggies and protein side dishes. If you fill yourself with fiber-rich sabzi (vegetables) and protein (lentils, beans, tofu, etc.), you might be content with fewer rotis. This balanced approach aids weight management by controlling overall meal calories while keeping you full.
• Count it in your plan: If you follow a calorie-counting diet, be sure to count the rotis. They might seem light, but for example, 3 rotis a day is ~300 calories which is significant over a week. Tracking helps you stay within your goals.

Conclusion

Roti is a wholesome Asian cuisine staple that can fit nicely into a healthy diet. To recap, how much calories in one roti? On average, about 80–120 calories for a plain wheat roti, though size and recipe tweaks can shift this. Eating multiple rotis will scale up the calories (e.g., 2 rotis ~200 kcal, 5 rotis ~500 kcal, etc.), so portion control is important if you’re watching your intake. The good news is roti brings more than just calories – it offers complex carbs, protein (3g+ per roti), and fiber, along with vital minerals like calcium, potassium, and phosphorus. These nutrients contribute to steady energy, satiety (helping you feel full), and various health benefits from blood sugar control to digestive wellness.

When comparing different types of roti: whole wheat roti is highest in protein, bajra roti and oats roti pack extra fiber, and makki roti provides energy with a unique micronutrient profile – but all are fairly similar in calorie count per serving. If you have gluten sensitivity, you can choose gluten-free roti options (makki, bajra, jowar, etc.) to enjoy this traditional bread without issues.

Finally, remember that what you eat with the roti matters too. Pairing roti with nutrient-rich dals and veggies makes for a balanced meal. Roti can be part of weight loss or maintenance diets as long as you balance your portions and daily calorie targets (calorie counting can help). Instead of asking “how much calories in roti?” in worry, you can confidently enjoy your rotis knowing they are a nourishing choice – just savor them in moderation and in the context of an overall healthy diet. Enjoy your roti as a traditional Indian bread that not only satisfies your taste buds but also supports your nutrition goals!