How Many Calories in 1 Roti? Nutrition, Protein & Rice Comparison
Calories in 1 Roti: A Chef’s Guide to Nutrition, Macros & Weight Loss
By Chef Hassan
You have probably Googled "calories in 1 roti" a dozen times and found a dozen different answers. Some sites say 70 calories, others say 120. Why is there such a huge difference?
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
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| Fresh off the tawa: A standard 6-inch phulka made from whole wheat flour |
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
The Short Answer: A standard medium-sized (6-inch) whole wheat roti contains approximately 104 calories, 3g of protein, and 22g of carbohydrates.
Need to calculate your full meal including Dal and Sabzi? Use my free
to get the exact numbers. Indian Food Calorie Calculator
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.
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:
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.
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: "Chef, if I want to lose weight, should I stop eating rice and switch to roti?"
To answer this, we have to look at two things: the Math and the Metabolism.
1. The Math (Calories)
Strictly speaking, the calories are surprisingly similar.
1 Medium Roti (6-inch) approx 100 - 105 Calories
1/2 Cup Cooked White Rice approx 100 - 110 Calories
So, if you trade one roti for half a cup of rice, you aren't saving any calories. However, calories are not the only thing that matters.
2. The Metabolism (Glycemic Index)
This is where Roti wins.
White Rice has a high Glycemic Index (GI). It digests rapidly, spiking your blood sugar. This gives you a burst of energy, but it also leaves you hungry again an hour later.
Whole Wheat Roti is complex. The fiber in the atta slows down digestion. It provides a slow, steady release of energy that keeps you full longer.
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.
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 1 roti protein intake, Chef Hassan recommends pairing it 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 (~100 cal) + 1 tsp Ghee (~45 cal) = 145 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 1/2 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 bowl 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 rotis=300 calories. If your daily limit is 1800 calories, this fits perfectly into lunch or dinner.
Q: Roti me kitni calorie aur protein hota hai? (Hindi Summary)
Bahut se log puchte hain ki 1 roti me calories kitni hoti hain? Chef Hassan ke mutabik:
- 1 roti me calories: Lagbhag 100-104 kcal.
- 1 roti me protein: Lagbhag 3 grams protein hota hai.
- Ghee wali roti: Ghee lagane se calories 145-150 tak chali jati hain.
- Roti aur Sabzi: Ek roti aur ek katori sabzi milakar lagbhag 220-250 calories banti hain (weight loss ke liye behtareen 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.
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!