Food Database

Roti Nutrition Facts

See 100 gram roti calories plus protein, carbs, and fat. Macros for a typical whole-wheat roti / chapati so you can log bread with curry.

Nutrition Facts & Macros

Serving size
Amount Per Serving
Calories 297
Calories from Fat 68
% Daily Value*
Total Fat 7.5g10%
Total Carbohydrate 46g17%
Dietary Fiber 4.9g18%
Sugars 1.5g3%
Protein 9.8g20%
Sodium 400mg17%
* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 9.8g
Carbs 46g
Fat 7.5g

Source: USDA FoodData Central.

100 g
297 kcal 9.8g protein 46g carbs 7.5g fat
1 small roti 6" (40 g)
119 kcal 3.9g protein 18.4g carbs 3g fat
1 medium roti 7" (50 g)
149 kcal 4.9g protein 23g carbs 3.8g fat
2 medium roti (100 g)
297 kcal 9.8g protein 46g carbs 7.5g fat

Roti FAQ

Is roti good for weight loss?

In measured portions, yes. 100 g of roti is about 297 calories. One medium roti (~50 g) is about 149 calories. The calorie jump comes from ghee on the pan and extra pieces with curry.

Is roti high in protein?

No. Roti has about 9.8 g of protein per 100 g. Pair it with dal, chicken, or Greek yogurt — do not treat the bread as your protein.

How many calories are in 100 gram roti?

100 g of typical whole-wheat roti has about 297 calories, 9.8 g of protein, 46 g of carbs, 7.5 g of fat, and 4.9 g of fiber. Oil or ghee on the tawa can push it toward 320 calories per 100 g.

How many calories in one roti?

A small 6" roti (~40 g) is about 119 calories. A medium 7" roti (~50 g) is about 149 calories. Restaurant roti brushed with butter can be 180–220 each.

Is roti healthier than rice?

Per 100 g cooked, roti is denser than cooked rice (roti ~297 kcal vs cooked white rice ~130 kcal) because roti is a cooked bread, not a water-heavy grain. Compare pieces to cups, not grams blindly.

Is roti good for weight loss?

Yes if you stop at one. Two medium roti are about 297 calories before curry. Whole-wheat roti has more fiber than white naan, which helps fullness.

Does roti have gluten?

Standard wheat roti contains gluten. Besan (chickpea) or millet rotis are different products — check the flour.

Roti vs naan calories?

Naan is usually higher because of yeast, oil, and a thicker piece — often 250–300 calories each versus ~150 for a medium roti.

Best Diets for Roti

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Meal Ideas with Roti

1 roti + dal One medium roti (~149 calories) with a cup of dal keeps the meal filling without a bread stack.
Roti wrap Use one roti as a wrap for leftover chicken or paneer instead of a second piece.
Dry tawa, less ghee Cooking with a light spray instead of a teaspoon of ghee saves ~45 calories per roti.
With butter chicken Log the curry and the roti separately — two roti plus a cup of curry is often 700+ calories.

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