How Many Calories in 1 Roti? Nutrition, Protein & Rice Comparison
⚡ Quick Answer
Calories in 1 Roti
A standard homemade whole wheat phulka (6-inch) contains approximately 100–104 calories, 3g protein, and 22g carbohydrates. The exact number depends on dough weight, flour type, and added ghee.
| Type | Dough Weight | Calories |
|---|---|---|
| Plain Phulka | 25–30g | ~70–104 kcal |
| Tandoori Roti | 45–50g | ~115–130 kcal |
| Stuffed Paratha | 70–90g | ~250–300 kcal |
As a professional chef, I can tell you the answer isn't in the generic charts — it's in the dough. A thin, homemade Phulka is very different from the Restaurant-Style Tandoori Roti I make in my kitchen, and both are completely different from a stuffed Wheat Paratha. If you are tracking your calories for weight loss or muscle gain, guessing isn't good enough. You need to understand the science of what is actually on your plate.
In this guide, I'm going beyond the generic numbers. I'll break down the exact nutrition of different types of Indian breads — from my light Phulkas to my indulgent Amritsari Kulchas — so you can decide exactly which one fits your diet today.
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| Fresh off the tawa: A standard 6-inch phulka made from whole wheat flour |
Need to calculate your full meal including Dal and Sabzi? Use my free Indian Food Calorie Calculator to get the exact numbers.
Why "One Roti" Is Never Just One Roti
In my kitchen, accuracy is everything. The calorie count of your roti depends entirely on the weight of the peda (dough ball) before you roll it out.
- The Home Phulka: Usually made with 25–30g of dough. (Lower Calorie)
- The Tandoori Roti: Usually made with 40–50g of dough to withstand the clay oven heat. (Higher Calorie)
- The Paratha: Contains layered fat (ghee/oil) which changes the equation entirely.
Meal Planning: Roti Calories by Quantity |
To help you track your macros accurately, here is a quick-reference chart for calories in multiple rotis, whether you eat them plain, with ghee, or as a full meal with sabzi.
| Number of Rotis | Plain (No Ghee) |
With 1 tsp Ghee |
With Sabzi (Dry Veg) |
|---|---|---|---|
| 1 Roti | ~104 kcal | ~149 kcal | 220–250 kcal |
| 2 Rotis | ~208 kcal | ~298 kcal | 350–400 kcal |
| 3 Rotis | ~312 kcal | ~447 kcal | 480–550 kcal |
| 4 Rotis | ~416 kcal | ~596 kcal | 600–700 kcal |
| 6 Rotis | ~624 kcal | ~894 kcal | 850–950 kcal |
*Note: "With Sabzi" estimates include one standard katori (bowl) of low-oil dry seasonal vegetables.
Whether you are trying to stay within your
Let’s break down the numbers, the macros, and the science.
The Indian Bread Calorie Chart
When I design a menu, I balance flavors. When you design your diet, you need to balance density.
Not all flatbreads are created equal. A Phulka is cooked on an open flame with zero fat, while a Paratha relies on layering ghee for that signature flake. A Kulcha uses fermentation, which often requires a bit of sugar and curd, changing the macro profile.
Here is how the breads from my kitchen stack up against each other:
- Now that you know how many calories are in your Roti, don't ruin your diet with high-sugar desserts. A simple apple is the perfect sweet ending. Read my guide on Calories in an Apple: Small vs Medium Size to plan your full meal.
Winter & Restaurant Specials: Tandoori, Makki, and Bajra
While the standard wheat roti is a daily staple, winter in India brings seasonal favorites like Makki and Bajra. Additionally, many of you ask about restaurant favorites. Let’s look at the specific numbers for these roti.
During the winter months, many people switch to millets. If you want to know about gluten-free options, read my detailed comparison: Makki vs. Bajra Roti: Which is Best for Weight Loss?
1. Calories in 1 Tandoori Roti
A frequent question in my kitchen is: "Is Tandoori roti healthy?" Calories in 1 tandoori roti typically range between 115 to 130 calories.
The reason it is higher than a phulka is that it is made with a larger dough ball (approx 45-50g) to prevent it from drying out in the intense heat of the clay oven. If you order the "Butter" version at a restaurant, expect the count to hit 170+ calories.
2. Calories in Makki ki Roti
Winter isn't complete without Sarson ka Saag, but calories in makki ki roti are higher than wheat. Because maize flour (corn) is gluten-free and lacks elasticity, these rotis are usually patted thicker by hand.
One medium-sized Makki ki Roti contains roughly 140 to 155 calories. Because it is often cooked with more ghee to keep it soft, a full winter meal of 2 rotis and saag can easily exceed 500 calories.
3. Bajra Roti Calories for Weight Loss
If you are looking for a gluten-free alternative, Bajra roti calories for weight loss are excellent. One Bajra (Pearl Millet) roti contains about 100 to 115 calories.
Why it’s great for weight loss: Bajra is loaded with fiber and has a lower Glycemic Index than wheat. This means it keeps you full for a very long time, preventing those 4 PM snack cravings. It is my top recommendation for clients tracking their macros in the winter.
The Science: Why the Difference?
You might wonder: "If Tandoori Roti and Phulka are both made of wheat, why is Tandoori Roti higher in calories?"
It comes down to Dough Density and Moisture.
Phulka: We roll it thin to make it puff up with steam. Less dough = fewer calories.
Tandoori Roti: To survive the intense heat of a Tandoor (or pressure cooker method), the roti must be slightly thicker to retain moisture and stay soft. That extra thickness means more flour, which equals more calories.
Roti vs. Rice: The Ultimate Showdown
This is the most common question I get in my kitchen: "Chef, should I quit rice to lose weight?" To answer this, we have to look at three things — the math, the metabolism, and the mindset.
1. The Math: Is 1 Roti Equal to How Much Rice?
Strictly speaking, the calorie difference is almost zero.
- 1 Medium Roti (6-inch): approximately 100–105 calories
- ½ Cup Cooked White Rice: approximately 100–110 calories
The Verdict: One medium roti provides the same energy as half a cup of cooked rice. If you swap them directly, you are not saving calories.
2. The Metabolism: Glycemic Index Makes the Real Difference
This is where the numbers trick you — and where Roti wins.
- White Rice (High Glycemic Index): Digests rapidly, spiking your blood sugar. You feel full immediately, but 90 minutes later your blood sugar drops and you start reaching for biscuits or namkeen.
- Whole Wheat Roti (Complex Carbs): The fiber in atta slows digestion. It provides a slow, steady release of energy that keeps you full longer and prevents that 4 PM hunger pang.
3. The Chef's Perspective: The Chewing Factor
There is a psychological reason why Roti is better for weight loss: Texture.
- Rice is soft and easy to swallow. It is very easy to mindlessly eat 2 bowls of rice with a tasty Dal without realizing it.
- Roti requires chewing. This mechanical action signals your brain that you are eating, helping you feel satisfied sooner.
Chef's Verdict:
- For Lunch: Rice is fine. You have the rest of the day to burn that quick energy.
- For Dinner: Stick to Roti — like my Wheat Paratha or Phulka. The slow digestion will keep you from waking up hungry.
A medium roti has almost the same calories as a fruit snack like a banana. Read my detailed chef guide on calories in 1 banana to understand how fruit calories fit into an Indian diet.
Calories in Roti With Ghee: How Much Does It Really Add?
This is the question I get asked most often — not just on my blog, but in my own kitchen at Radisson. A guest will ask for a "healthy" tandoori roti, and then the server brushes it generously with ghee before it reaches the table. Those 15 seconds just added anywhere between 40 and 90 calories to what was supposed to be a light choice.
Let me break this down exactly, because how much ghee you use matters far more than whether you use it at all.
The Ghee-Roti Calorie Breakdown Table
| Roti Type | Ghee Amount | Ghee Calories | Total Calories | Best For |
|---|---|---|---|---|
| Plain Phulka | No ghee (dry) | 0 cal | ~104 cal | Strict calorie deficit |
| Phulka | ½ tsp ghee (~2.5g) | ~22 cal | ~126 cal | Daily balanced diet |
| Phulka | 1 tsp ghee (~5g) | ~45 cal | ~149 cal | Maintenance diet |
| Phulka | 2 tsp ghee (~10g) | ~90 cal | ~194 cal | High activity days only |
| Tandoori Roti | No butter/ghee | 0 cal | ~120 cal | Restaurant — clean order |
| Butter Tandoori Roti | ~1.5 tsp butter | ~55 cal | ~175 cal | Occasional indulgence |
Is Ghee Actually Bad for Weight Loss?
In my professional kitchen, I never demonize a single ingredient. Ghee has been unfairly villainized in the fitness community, and here is the nuanced truth from a chef who uses it daily.
Why ghee is not your enemy: Desi ghee is rich in Conjugated Linoleic Acid (CLA) and butyrate, which support gut health and can actually assist fat metabolism when consumed in small quantities. It also helps your body absorb fat-soluble vitamins A, D, E, and K from your sabzi — vitamins that a dry phulka alone cannot deliver efficiently.
Where ghee becomes a problem: The issue is never the half teaspoon you add at home. The issue is the restaurant ladle. When I supervise a banquet service, I see rotis getting brushed with what amounts to 2 to 3 teaspoons of butter per piece. That single habit can silently add 200 to 250 extra calories to a meal a guest thinks is "healthy." This is the hidden calorie trap I always warn my clients about.
Chef's Practical Rule for Ghee on Roti
After 13 years of managing nutrition-conscious menus in hotel kitchens, my personal rule is simple — and it works:
- Weight loss phase: Go dry. Skip the ghee entirely and use that 45-calorie saving for an extra bowl of dal — you gain far more protein and satiety from that trade.
- Maintenance phase: Half a teaspoon per roti is the sweet spot. You get the flavour, the vitamin absorption benefit, and the gut-health properties of butyrate without meaningfully disrupting your calorie target.
- High-activity days or winter: 1 tsp per roti is perfectly fine, especially when pairing with Makki or Bajra roti, which genuinely need ghee to stay soft and digestible in the cold.
Frequently Asked Questions
Q: How much protein is in 1 roti?
A: A standard whole wheat roti contains about 3 grams of protein. However, wheat protein is not a "complete" protein. To maximize your protein intake, pair your roti with dal, paneer, or lean meats to complete the amino acid profile.
Q: How many calories are in 1 roti with ghee?
A: Adding ghee changes the caloric density. 1 dry roti (~104 cal) + 1 tsp ghee (~45 cal) = approximately 149 calories. While it adds calories, ghee helps in the absorption of fat-soluble vitamins, making it a healthy choice in moderation.
"If you are strictly counting macros, 1 roti without ghee (dry phulka) stays at a lean 104 calories. Adding just a small smear of ghee can push that to 150. For the best weight loss results, many of my clients prefer the dry version to save those 45 calories for a side of protein-rich dal."
Q: Is 1 roti equal to how much rice?
A: In terms of energy, 1 medium roti is roughly equal to ½ cup of cooked white rice. Both provide approximately 100–110 calories, but the fiber in roti makes it more satiating for weight loss.
Q: How many calories in 1 roti and sabzi?
A: On average, 1 roti and a katori of dry vegetable sabzi (like bhindi or gobi) is about 220–250 calories. If the sabzi is oil-heavy or gravy-based (like paneer butter masala), the count can jump to 350+ calories per serving.
Q: Can I eat 3 rotis and lose weight?
A: Yes. 3 plain phulka rotis provide approximately 312 calories. If your daily target is 1800 calories, this fits comfortably into lunch or dinner as part of a balanced meal.
Ek Roti Mein Kitni Calories Hoti Hai? Chef Hassan Ka Jawab
Yeh sawaal bahut common hai — aur main samajhta hoon kyun. Jab aap weight loss ya healthy eating ki baat karte hain, toh ek roti me calories jaanna sabse pehli zaroorat hoti hai. Chef Hassan ke 13 saal ke kitchen experience ke aadhar par, yahan main aapko seedha aur accurate jawab de raha hoon.
Q: Ek roti calories kitni hoti hain?
Ek normal ghar ki phulka roti (6 inch) mein approximately 100 se 104 calories hoti hain — yeh tab hota hai jab roti sirf atta aur paani se bani ho, bina ghee ya oil ke. Mere kitchen mein main hamesha 25 se 30 gram ka peda banata hoon ek phulka ke liye. Agar aap 1 roti me calories accurately track karna chahte hain, toh ghar ka tarazu use karna sabse behtar tarika hai.
Q: Ek roti me calories aur protein dono kitna hota hai?
1 medium wheat roti mein approximately 104 calories, 3 grams protein, aur 22 grams carbohydrates hote hain. Wheat ka protein complete nahi hota — isliye main hamesha recommend karta hoon ki roti ke saath dal, paneer, ya dahi zaroor lijiye. Isse aapka amino acid profile complete hoga aur muscles ke liye better nutrition milega.
Q: Ghee lagane se ek roti mein kitni calories badhti hain?
1 roti without ghee sirf 104 calories ki hoti hai. Lekin ek choti chamach ghee lagate hi approximately 45 calories aur jud jaati hain — total roughly 149 calories per roti. Ghee sehat ke liye completely bura nahi hai — yeh fat-soluble vitamins absorb karne mein help karta hai — lekin agar aap calorie deficit mein hain toh dry phulka best choice hai.
Q: Do rotis aur sabzi mein total kitni calories hoti hain?
Ek dry roti roughly 104 calories plus ek katori dry sabzi (bhindi ya gobhi) roughly 120 calories — yeh milake approximately 220 to 250 calories ek meal mein banta hai. 2 rotis ke saath yeh 350 to 400 calories ke around ho jaata hai — ek balanced lunch ke liye bilkul theek. Lekin gravy-based sabzi (paneer butter masala) ke saath yeh 500+ calories tak bhi ja sakta hai.
Q: Weight loss ke liye roz kitni rotis khani chahiye?
Iska jawab aapki BMR yaani Basal Metabolic Rate par depend karta hai. Ek average adult woman ke liye 1500 to 1800 calorie diet mein 3 se 4 rotis per day easily fit ho sakti hain — agar baaki diet balanced ho. Meri professional advice: roti se daro mat. Roti khud problem nahi hai — problem hai uske saath kitna ghee, achaar, ya heavy gravy le rahe hain. Plain phulka ek clean complex carb hai jo weight loss diet mein confidently shamil ki ja sakti hai.
Chef’s Final Verdict: Don't Fear the Roti
At the end of the day, whether you choose a Phulka (70 cal) or a Tandoori Roti (120 cal), the difference is small in the grand scheme of your diet. The real secret to weight loss isn't avoiding bread—it is portion control.
My advice? Eat the bread that satisfies your soul. If you love the chew of a Tandoori Roti, eat one and enjoy it fully. If you prefer the lightness of a Phulka, have two. Just use the calculator, stay within your daily limit, and keep cooking fresh, homemade food.
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NICE TO MEET YOU!
I’m Mobasir Hassan, Executive Sous Chef with the Radisson Hotel Group. After years in hotel kitchens, I now share chef-tested recipes, step-by-step cooking techniques, and restaurant-style dishes that home cooks can recreate with confidence. I’m glad you’re here!