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Grains & cereals · Veg

Roti calories & nutrition

रोटी / चपाती

Quick answer

Roti, 1 medium roti (30 g atta): about 96 kcal, 3.2 g protein, 19.3 g carbs and 0.5 g fat. Per 100 g (whole wheat flour (atta)): 320 kcal and 10.6 g protein.

Roti made from whole wheat atta is the everyday bread of North India. A plain medium roti is modest in calories; ghee or butter on top is what adds up.

Nutrition per serving

Choose a serving size. Values are for whole wheat flour (atta).

1 medium roti (30 g atta)

96kcal

3.2 g protein · 19.3 g carbs · 0.5 g fat

Nutrition for 1 medium roti (30 g atta)
Calories96 kcal
Protein3.2 g
Carbohydrates19.3 g
Fat0.5 g
Fibre3.4 g
Protein 14%Carbs 82%Fat 4%

Nutrition per 100 g

For whole wheat flour (atta).

Calories320 kcal
Protein10.6 g
Carbohydrates64.2 g
Fat1.5 g
Fibre11.4 g
Calcium31 mg
Iron4.1 mg

Is roti good for your goals?

Weight loss

Roti is filling for its calories thanks to its fibre (1 medium roti (30 g atta): about 96 kcal). A good fit for a calorie deficit in normal portions.

Muscle building

Not a significant protein source (3.3 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.

  • A teaspoon of ghee on a roti adds about 45 kcal.
  • Count rotis by size — a large roti can have twice the atta of a small phulka.
  • Mixing atta with besan or ragi adds protein or fibre without changing the routine.

Frequently asked questions

Answers calculated from IFCT 2017 values. Educational information only.

  • Roti, 1 medium roti (30 g atta): about 96 kcal, with 3.2 g protein, 19.3 g carbohydrate and 0.5 g fat.

  • Roti, 1 small phulka (20 g atta): about 64 kcal, with 2.1 g protein, 12.8 g carbohydrate and 0.3 g fat.

  • 100 g of whole wheat flour (atta) has about 10.6 g protein and 320 kcal — roughly 3.3 g of protein per 100 kcal.

  • Roti is filling for its calories thanks to its fibre (1 medium roti (30 g atta): about 96 kcal). A good fit for a calorie deficit in normal portions.

  • Not a significant protein source (3.3 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.

Source & method

Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code A019 “Wheat flour, atta”. Serving values are calculated from those figures; serving weights are typical household measures.

Values are for whole wheat flour (atta). A roti's calories come from the atta used to make it — cooking only removes some water.

Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.

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