How many calories are in 2 rice flour roti?

November 23, 2025 •

3 min read

According to nutritional data, two medium rice flour rotis, or approximately 80 grams, can contain around 166-186 calories, though this number varies based on exact recipe and size. The final calorie count of your homemade flatbread depends on several factors, including the precise amount of flour and any added oil or butter. Knowing the caloric value of two rice flour rotis can help you manage your daily intake and make informed dietary choices.

Quick Summary

This article details the approximate caloric and nutritional content of two rice flour rotis, discussing how ingredients and preparation methods influence the final values. It also compares the nutritional profile of rice flour roti to its whole wheat counterpart for a comprehensive overview.

Key Points

Two Rotis Contain Approximately 166-186 Calories: This estimate is for plain, medium-sized rice flour rotis prepared with minimal ingredients.
Added Fats Significantly Increase Calorie Count: Using oil, ghee, or butter during cooking or in the dough will raise the total calories per roti.
Rice Flour Roti is Gluten-Free: It is a popular and safe alternative for individuals with gluten sensitivity or celiac disease.
Roti Size Matters: Larger, thicker rotis require more flour and therefore contain more calories than smaller, thinner ones.
Rice Flour Roti has Less Fiber than Whole Wheat: This means it may be less satiating, so portion control is key for weight management.
Incorporate Vegetables for a Calorie-Conscious Boost: Adding grated vegetables to the dough can increase volume and nutrients while keeping calories in check.
Use Brown Rice Flour for More Fiber: If gluten is not an issue, opting for brown rice flour over white can offer more dietary fiber.
Accurate Calculation is Based on Weight: To get the most precise calorie count for your specific recipe, weigh the dry ingredients before preparing the dough.

Caloric Breakdown: How Many Calories are in 2 Rice Flour Roti?

For two medium-sized rice flour rotis, the calorie count typically ranges between 166 and 186 calories. This estimation is based on recipes using minimal ingredients, generally just rice flour, water, and salt. However, the true calorie content is subject to several variables that home cooks and health-conscious individuals should be aware of.

Factors Influencing Calorie Count

Roti Size and Weight: The size of the roti is a primary factor. Larger, thicker rotis will naturally contain more calories than smaller, thinner ones. A roti made with 50 grams of rice flour, for example, will have a different count than one using 40 grams.
Added Fats: Many recipes add a small amount of oil, ghee, or butter to the dough or while cooking to make the rotis softer and to prevent them from sticking. This significantly increases the calorie total. For instance, adding 3 grams of oil can add approximately 27 calories to a single roti.
Additional Ingredients: Some variations, particularly masala akki roti, include vegetables, spices, or coconut, all of which contribute to the final calorie total. While these additions can enhance flavor and nutritional value, they also need to be accounted for in your calorie tracking.
Flour Type: While the query specifies rice flour, it is worth noting that using brown rice flour instead of white can slightly alter the nutritional profile, providing more fiber and micronutrients, although the base calorie count remains similar.

Nutritional Profile of Rice Flour Roti

Beyond just calories, rice flour rotis offer a mix of macronutrients. Here is a typical breakdown for a single, plain rice flour roti based on a 50-gram serving:

Carbohydrates: Approximately 18.2 grams, providing the primary energy source.
Protein: Around 1.3 grams. Rice flour is not a high-protein source compared to whole wheat flour.
Fat: Approximately 0.3 grams. This number increases with any added oils.
Fiber: A modest 0.5 grams. Fiber content can be increased by using brown rice flour.

Rice Flour Roti vs. Whole Wheat Roti: A Calorie Comparison

For those comparing rice flour to the more traditional whole wheat roti, here is a helpful comparison to illustrate the differences in nutritional and caloric content.


Feature	Rice Flour Roti (approx. 50g)	Whole Wheat Roti (approx. 40g)
Calories	~83 kcal	~120 kcal
Carbohydrates	18.2 g	~18.5 g
Protein	1.3 g	~3.1 g
Fiber	0.5 g	~3.9 g
Gluten Content	Gluten-free	Contains gluten
Satiety	Less filling due to lower fiber	More satiating due to higher fiber

How to Reduce the Calorie Count of Rice Flour Roti

If you are aiming to reduce the calorie intake from your rotis, here are some practical tips:

Reduce Roti Size: Making smaller rotis is the simplest way to cut down calories. You can also make a thinner roti, requiring less dough per serving.
Avoid Added Fats: Opt for dry roasting the roti on a tawa (flat griddle) without any oil or ghee.
Incorporate Vegetables: For a more filling meal with fewer calories, add finely grated vegetables like carrots, onions, or zucchini to the dough. This adds volume and nutrients without a significant calorie increase.
Use Brown Rice Flour: Choosing brown rice flour over white not only adds more fiber but also boosts the feeling of fullness, which can help with portion control.

Conclusion

Two rice flour rotis, when made simply with flour and water, will provide approximately 166 calories. However, the final number is dependent on a variety of factors such as size, added fats, and extra ingredients. While rice flour rotis are an excellent gluten-free option, they are lower in fiber and protein compared to traditional whole wheat rotis. By understanding these nutritional differences and using smart preparation techniques, you can easily integrate rice flour rotis into a balanced diet, whether for weight management or managing dietary restrictions. To get the most accurate calorie count for your specific recipe, weighing your ingredients and calculating the nutritional information per serving is the most reliable method.

For more information on the nutritional properties of rice flour, consider visiting the reliable database on the Nutritionix website.

Frequently Asked Questions

Rice flour rotis can be part of a weight-loss diet when consumed in moderation and prepared with minimal fat. Since they are lower in fiber than whole wheat rotis, they may be less filling, so pairing them with high-fiber vegetables and lean protein is recommended for better satiety.

A single medium-sized whole wheat roti typically contains around 120 calories, while a rice flour roti of similar size has slightly fewer calories, roughly 83 calories based on a 50-gram serving size. However, the whole wheat version offers more fiber and protein, which can be more beneficial for feeling full.

To make rice flour rotis healthier, use brown rice flour for extra fiber, add finely grated vegetables to the dough, and cook them without oil or ghee. Pairing them with a protein-rich lentil dish (dal) or vegetable curry can also create a more balanced meal.

Rice flour, especially white rice flour, has a high glycemic index, which can cause blood sugar spikes. It is generally not recommended for diabetics. Better alternatives include rotis made from flours like ragi (finger millet) or jowar (sorghum).

Yes, adding a small amount of oil to the dough or brushing it on while cooking is a common method to make the rotis softer. Be mindful that this will increase the total calorie count. For a healthier option, some recipes suggest using hot water to knead a softer dough, potentially eliminating the need for added oil.

The most basic rice flour roti, also known as chawal ki roti, is made with just three ingredients: rice flour, hot water, and salt. Some variations may include optional ingredients like oil, grated vegetables, or spices.

Making rice flour roti can require a little practice, as the dough is gluten-free and not as elastic as wheat flour dough. Key steps include using hot water and kneading the dough while it is still warm to prevent cracking.