How many calories are in 2 normal roti?

November 23, 2025 •

4 min read

Two medium-sized whole wheat rotis typically contain approximately 224 to 240 calories, a figure that is influenced by both the size of the bread and the preparation method. Understanding how many calories are in 2 normal roti is a common dietary query, especially for those managing their weight or simply tracking their daily intake.

Quick Summary

The number of calories in 2 normal roti ranges from 224 to 240, depending primarily on size and flour. Adding ghee significantly increases this number, while opting for a phulka can reduce it. This makes roti a versatile food for managing calorie intake.

Key Points

Calorie Count: Two medium rotis contain approximately 224-240 calories.
Size Variation: The calorie count directly relates to the roti's size, with larger rotis having more calories.
Ghee Increases Calories: Adding ghee can increase the total calories for two rotis to over 250 kcal.
Flour Alternatives: Flours like bajra or ragi can offer different calorie and nutrient profiles compared to whole wheat.
Nutrient-Rich: Besides energy, rotis provide fiber, protein, and essential minerals like iron and magnesium.
Weight Management: Portion-controlled rotis, especially when prepared without oil, are a healthy option for managing weight.

Understanding the 'Normal' Roti

The term "normal roti" can mean different things depending on geographical location and household habits. In a dietary context, it most commonly refers to a medium-sized, whole wheat flatbread prepared without the addition of oil or ghee during the cooking process. A standard medium roti weighs approximately 40 grams. Using this as our baseline, we can establish a reliable calorie estimate for two rotis.

The Calorie Breakdown for Two Medium Rotis

Based on nutritional data for a standard 40-gram medium roti, the approximate calorie count per piece is around 112 to 120 calories. Therefore, for two medium rotis, the calorie total is approximately 224 to 240 calories. This figure provides a solid starting point for tracking your dietary intake. The exact calorie count is determined by a few key variables, which we will explore in detail.

Factors Influencing Roti Calories

1. Size: The most obvious factor is the size of the roti. Larger rotis require more flour and, consequently, contain more calories. The search results show a clear progression in calories with increasing size:

Small Roti (approx. 30g): ~84 calories per piece. Two would be ~168 calories.
Medium Roti (approx. 40g): ~112-120 calories per piece. Two would be ~224-240 calories.
Large Roti (approx. 50g): ~140 calories per piece. Two would be ~280 calories.

2. Type of Flour: While whole wheat (atta) is the standard, other flours can change the nutritional profile. Some popular alternatives include ragi (finger millet), bajra (pearl millet), and multigrain flour. While these are often touted as healthier, their calorie counts per 40g can vary:

Whole Wheat: ~112-120 kcal
Bajra: ~91-105 kcal
Ragi: ~95-139 kcal
Multigrain: ~104-115 kcal Refined flour (maida) rotis generally have a slightly higher calorie count and are less nutrient-dense than whole wheat options.

3. Cooking Method and Additives: The way a roti is cooked significantly affects its final calorie count. The addition of fats is the most notable change:

Phulka (cooked without oil): A medium-sized phulka contains around 93 kcal, making two about 187 kcal.
Roti with Ghee: A medium roti with added ghee can increase the calorie count to approximately 126 kcal per piece, making two about 252 kcal.

Comparison of Roti Calorie Counts


Roti Type and Size (Per Roti)	Approximate Calories (kcal)	Calories for 2 Rotis (kcal)
Medium Whole Wheat Roti	112–120	224–240
Medium Roti with Ghee	~126	~252
Medium Phulka (No Oil)	~93	~187
Medium Bajra Roti	~91-105	182-210
Medium Ragi Roti	~95-139	190-278

Nutritional Profile of Two Normal Rotis

Beyond calories, two medium-sized whole wheat rotis (approx. 80g) offer a range of important nutrients:

Carbohydrates: Approximately 35-37 grams.
Protein: Around 6 grams.
Fiber: Approximately 6-7 grams, essential for digestive health and feelings of fullness.
Fat: Around 6-7 grams.
Vitamins and Minerals: Includes smaller amounts of B vitamins, iron, and magnesium.

Why Roti is a Staple and a Healthy Choice

For many, roti is a non-negotiable part of a balanced meal. The reasons extend beyond tradition to genuine health benefits:

Source of Fiber: The dietary fiber in whole wheat flour aids digestion, helps prevent constipation, and promotes a feeling of satiety, which is beneficial for weight management.
Complex Carbohydrates: As a source of complex carbohydrates, roti provides sustained energy release, unlike simple sugars that cause rapid blood sugar spikes.
Weight Management: When prepared simply and portion-controlled, roti is a healthier alternative to foods made with refined flour, and its fiber content helps curb overeating.
Nutrient-Rich: It contains essential micronutrients like iron, magnesium, and phosphorus, contributing to overall health.

How to Manage Your Roti Intake for Health

Be Mindful of Size: Standardize your portion size. Opting for a small to medium-sized roti can help manage calorie intake effectively.
Consider Flour Alternatives: Experiment with different flours like bajra, ragi, or oats flour, which can offer varying nutrient profiles and slightly lower calories.
Limit Added Fats: While a little ghee is flavorful, it adds significantly to the calorie count. Stick to oil-free phulkas for lower-calorie meals.
Balance Your Plate: Roti is best consumed as part of a balanced meal. Pair it with protein-rich dal, plenty of vegetables, and a side of salad to keep the overall meal wholesome and satiating.

For more insights into managing your diet with healthy food choices, you can consult reliable health resources.

Conclusion

In summary, two normal (medium-sized, whole wheat) rotis provide approximately 224 to 240 calories, making them a nutritious and energy-rich component of a meal. By being aware of how size, flour type, and added fats influence the final calorie count, you can effectively manage your dietary goals. As a fiber-rich source of complex carbohydrates, roti remains a healthy staple that can support weight management and overall wellness when enjoyed in moderation and as part of a balanced diet.

Frequently Asked Questions

Yes, whole wheat rotis are often considered better for weight loss compared to white rice because they have more dietary fiber, which promotes a feeling of fullness and aids digestion.

The ideal number of rotis depends on your total daily calorie needs, activity level, and weight goals. For most people, consuming 2-5 rotis spread across meals is appropriate as part of a balanced diet.

Eating roti at night does not inherently cause weight gain. As long as your total daily calorie intake stays within your maintenance or deficit goal, eating roti at night is perfectly fine.

For lower calorie rotis, using whole wheat flour without added oil or opting for alternatives like ragi, oats, or bajra flour can help, as they typically have lower calorie counts per serving.

You can burn off the approximately 240 calories from two medium rotis with activities like brisk walking for about 40 minutes, jogging for 20 minutes, or cycling for 17 minutes, depending on individual factors.

No, a phulka is a type of roti that is cooked without any oil, which results in a lower calorie count. A medium phulka is about 93 kcal, while a standard medium roti with some oil is closer to 112-120 kcal.

Yes, people with diabetes can eat whole wheat rotis as they have a moderate glycemic index. However, it is important to be mindful of portion sizes and consider low glycemic index flour alternatives like dicoccum wheat if needed.