Calories in One Roti Explained
Find out how many calories are in one roti and what affects its calorie count. Learn about its nutritional value, portion size, and tips for a healthier roti.
Written by Dr. Vasanthasree Nair
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 27th Jul, 2025
If you’re health-conscious or managing your diet, you might wonder about the calorie content in everyday foods like roti. Roti, a staple in Indian households, is a simple yet nutritious flatbread made from whole wheat flour. But how many calories does one roti contain, and how does it fit into a balanced diet? Let’s break it down in a simple, easy-to-understand way.
How Many Calories Are in One Roti?
The calorie count in a roti depends on its size and ingredients. On average:
1 medium-sized roti (approx. 30-40 grams) contains 70-100 calories.
If made with whole wheat flour (atta), it provides complex carbohydrates, fiber, and some protein.
If made with refined flour (maida), it may have slightly fewer nutrients and a higher glycemic index.
Factors Affecting Calorie Count:
Size & Thickness: A larger or thicker roti will have more calories.
Type of Flour: Whole wheat is healthier than maida.
Additives: Ghee or oil increases calorie count.
Nutritional Value of Roti
A single whole wheat roti offers:
Carbohydrates: Provides energy.
Fibre: Aids digestion and keeps you full longer.
Protein: Supports muscle health.
Vitamins & Minerals: Contains B vitamins, iron, and magnesium.
Compared to white bread or parathas, roti is a healthier choice due to its fibre content and lower fat.
Is Roti Good for Weight Loss?
Yes, roti can be part of a weight-loss diet if consumed in moderation. Here’s why:
High in Fibre: Keeps you full, reducing overeating.
Low in Fat: Unless ghee or oil is added.
Balanced Carbs: Provides steady energy without sugar spikes.
Consult Top Dietitians For A Personalised Diet
Tips for Healthy Roti Consumption:
1. Control Portions: Stick to 2-3 rotis per meal.
2. Use Whole Wheat: Avoid maida for better nutrition.
3. Pair with Protein & Veggies: Combine with dal, curd, or vegetables for a balanced meal.
4. Avoid Excess Ghee/Oil: Adds unnecessary calories.
Can Diabetics Eat Roti?
Yes, but portion control is key. Whole wheat roti has a lower glycemic index (GI) than white bread, meaning it releases sugar slowly into the bloodstream. Diabetics should:
Opt for smaller rotis (20-25 grams).
Combine with protein (paneer, dal) and fibre (vegetables) to slow digestion.
Avoid maida roti, as it can spike blood sugar.
Roti vs. Rice: Which is Better?
Both have pros and cons:
| Factor | Roti (Whole Wheat) | Rice (White) |
| Calories | ~70–100 per roti | ~100–130 per small bowl |
| Fibre | High | Low |
| Protein | Moderate | Low |
| Glycemic Index | Medium | High |
For weight loss & diabetes: Roti is usually better due to higher fibre.
For quick energy: Rice may be preferred by athletes.
Healthy Roti Alternatives
If you want to reduce calories or increase nutrition, try:
Bajra/Millet Roti: Rich in fibre, good for digestion.
Jowar Roti: Gluten-free, diabetic-friendly.
Multigrain Roti: Mix of wheat, oats, and other grains for extra nutrients.
Conclusion
Roti is a healthy, versatile food that fits into most diets when eaten in the right portions. Whether you're managing weight, diabetes, or just eating clean, whole wheat roti is a great choice. Remember, balance is key—pair it with proteins, veggies, and healthy fats for a complete meal.
If you're unsure about your diet or have specific health concerns, consult a nutritionist. You can easily book a consultation or diet plan through Apollo 24|7 for expert guidance.
Consult Top Dietitians
Consult Top Dietitians For A Personalised Diet
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Dt Silky Mahajan
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16 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
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(200+ Patients)
Consult Top Dietitians
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Ms. Priyanka Saini
Dietician
9 Years • Msc (Food & Nutrition),NDEP
Ghaziabad
Dr. PRIYANKA SAINI'S CLINIC, Ghaziabad
Ms. Sreeparna Dey Dhara Deb
Dietician
8 Years • Master of science and dietetics
Bansdroni
Siddhita Healthcare., Bansdroni
Dt Silky Mahajan
Dietician
16 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Bengaluru
Foods and Nutrition Clinic, Whitefield, Bengaluru
Dt Silky Mahajan
Dietician
16 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Bengaluru
Foods and Nutrition Clinic, Koramangala, Bengaluru
(200+ Patients)
