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 13th Jan, 2026
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
Ms. Sreeparna Dey Dhara Deb
Dietician
10 Years • DNHE
Bansdroni
Siddhita Healthcare., Bansdroni
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
(50+ Patients)
Ms. Samapti Maity
Dietician
16 Years • MSc. (Clinical Nutrition & Dietitics), NDEP, Course in Maternal Infant Young Child Nutrition.Diploma in Sports Nutrition, Diploma in Diabetic educator, FODMAP Specialist
Kolkata
BIENETRE CLINIC, Kolkata
Ms. Mubaraka M P
Dietician
7 Years • B.sc (Nutrition and Dietetics )
Bangalore
Apollo 24|7 Virtual Clinic - Karnataka, Bangalore
Ms. Neelanjana J
Dietician
5 Years • Bsc., Msc. Nutrition and Dietetics specialised general weight management, PCOS/PCOD weight loss and Diabetes management. A clinical dietitian with 4+ year experience specializing in evidence-based, result-oriented nutrition therapy. I have extensive experience in weight loss, thyroid management, PCOD/PCOS, weight gain, and diabetes & prediabetes care. My approach is personalized, practical, and sustainable—focusing on helping individuals achieve long-term lifestyle change rather than quick fixes. I work closely with clients to understand their medical history, lifestyle, and goals, and then design customized diet plans that support hormonal balance, metabolic health, and overall wellbeing. My goal is to make nutrition simple, realistic, and effective—so you see measurable results and feel your healthiest self.Auther in Health benefits of jackfruit (Artocarpus heterophyllus Lam.) seeds: A review (2023) The Pharma Innovation Journal Co- Auther in Malnutrition in Women: A review (2023) The Pharma Innovation Journal. Highfield Level 3 in HACCP. Highfield Level 4 International Award in Food Safety Managment
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Consult Top Dietitians
Ms. Sreeparna Dey Dhara Deb
Dietician
10 Years • DNHE
Bansdroni
Siddhita Healthcare., Bansdroni
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
(50+ Patients)
Ms. Samapti Maity
Dietician
16 Years • MSc. (Clinical Nutrition & Dietitics), NDEP, Course in Maternal Infant Young Child Nutrition.Diploma in Sports Nutrition, Diploma in Diabetic educator, FODMAP Specialist
Kolkata
BIENETRE CLINIC, Kolkata
Ms. Mubaraka M P
Dietician
7 Years • B.sc (Nutrition and Dietetics )
Bangalore
Apollo 24|7 Virtual Clinic - Karnataka, Bangalore
Ms. Neelanjana J
Dietician
5 Years • Bsc., Msc. Nutrition and Dietetics specialised general weight management, PCOS/PCOD weight loss and Diabetes management. A clinical dietitian with 4+ year experience specializing in evidence-based, result-oriented nutrition therapy. I have extensive experience in weight loss, thyroid management, PCOD/PCOS, weight gain, and diabetes & prediabetes care. My approach is personalized, practical, and sustainable—focusing on helping individuals achieve long-term lifestyle change rather than quick fixes. I work closely with clients to understand their medical history, lifestyle, and goals, and then design customized diet plans that support hormonal balance, metabolic health, and overall wellbeing. My goal is to make nutrition simple, realistic, and effective—so you see measurable results and feel your healthiest self.Auther in Health benefits of jackfruit (Artocarpus heterophyllus Lam.) seeds: A review (2023) The Pharma Innovation Journal Co- Auther in Malnutrition in Women: A review (2023) The Pharma Innovation Journal. Highfield Level 3 in HACCP. Highfield Level 4 International Award in Food Safety Managment
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
