Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 medium roti | 35 g | 90 kcal | 3.5 g | 19.5 g | 0.5 g |
| 2 x medium roti | 70 g | 185 kcal | 7 g | 39 g | 1.5 g |
| 3 x medium roti | 105 g | 275 kcal | 10.5 g | 58.5 g | 2 g |
| 4 x medium roti | 140 g | 365 kcal | 14.5 g | 77.5 g | 2.5 g |
| 1 small phulka | 25 g | 65 kcal | 2.5 g | 14 g | 0.5 g |
| 1 large roti | 50 g | 130 kcal | 5 g | 28 g | 1 g |
| 100 g | 100 g | 260 kcal | 10 g | 55.5 g | 2 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 1 medium roti (as above) | 90 kcal | 3.5 g | 0.5 g |
| 1 medium roti with 1 tsp ghee | 135 kcal | 3.5 g | 5.5 g |
| 1 medium roti with 1 tbsp ghee | 205 kcal | 3.5 g | 13.5 g |
| 1 large roti with 1 tsp ghee | 175 kcal | 5 g | 6 g |
Nutrition facts for 1 medium roti
| Nutrient | 1 medium roti | Per 100 g |
|---|---|---|
| Calories | 90 kcal | 260 kcal |
| Protein | 3.5 g | 10 g |
| Carbohydrates | 19.5 g | 55.5 g |
| Fat | 0.5 g | 2 g |
| Fibre | 3 g | 8.5 g |
| Sugars | 0 g | 0.5 g |
| Sodium | 1 mg | 2 mg |
| Potassium | 98 mg | 280 mg |
| Calcium | 9 mg | 26 mg |
| Iron | 1 mg | 2.8 mg |
Is roti good for weight loss?
Yes, roti fits a weight loss diet well. Whole wheat atta brings fibre (3 g per medium roti) and some protein, and a plain roti is a predictable 90 kcal you can count without guessing.
What matters is how many and how they are served. Two plain rotis with a katori of dal and a full plate of sabzi is a filling, moderate meal. Four rotis with ghee is roughly double the calories. If you are cutting down, keep the ghee for one roti instead of all of them, and fill the rest of the plate with vegetables and dal.
Tips to keep roti lighter
- Weigh your atta once. Make the dough from a measured 100 g of atta, count the rotis it makes, and you will know your own roti size for good.
- Ghee on the side. Brush a little on one roti rather than every roti on the plate.
- Phulka over paratha. A paratha is rolled with oil or ghee between the layers, which can double the calories of the same amount of dough.
- Mixed flours. Jowar, bajra and ragi rotis have similar calories per gram of flour, so swap them for taste and fibre, not to save calories.
1 roti me kitni calorie hoti hai? Ek medium roti (35 g) mein lagbhag 90 kcal hoti hai. Ghee lagane se yeh 135 kcal tak ho jaati hai.
Roti compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Roti | 260 kcal | 10 g | - |
| Rice | 130 kcal | 2.5 g | Roti has more calories per gram but more fibre and protein; a katori of rice and two rotis are similar in calories. |
How we calculated these numbers
Calculated from a standard home recipe (1 medium roti, 35 g cooked) using USDA FoodData Central values for each ingredient.
Standard recipe (1 medium roti): 27 g of atta kneaded with water, rolled thin and cooked dry on a tawa until it puffs. No oil or ghee. It weighs about 35 g once cooked, because some of the water stays in the bread.
- Whole wheat flour (atta): 27 g
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.