How many calories are in 2 roties?

November 23, 2025 •

3 min read

Two medium-sized rotis contain approximately 224 to 240 calories, depending on their size and preparation. This popular Indian flatbread is a staple in many diets, but its calorie count can vary significantly based on ingredients like whole wheat flour, multigrain, or the addition of ghee.

Quick Summary

The calorie count for two rotis is influenced by size, flour type, and cooking method. A pair of medium whole wheat rotis typically contains around 224-240 calories, while larger or enriched varieties may have more. Plain phulka versions are lower in calories. Key factors include added fats like ghee and flour density.

Key Points

Medium Roti Average: Two medium, plain whole wheat rotis contain approximately 224 to 240 calories.
Size Matters: Larger or thicker rotis will have more calories, while smaller ones have less. Two large rotis can have up to 280 calories.
Added Fats Increase Calories: Preparing rotis with ghee or oil significantly increases the calorie count. Two rotis with ghee can contain over 250 calories.
Flour Variations: Flour type affects calories; for example, two multigrain rotis have around 230 calories, and two bajra rotis are closer to 210 calories.
Phulka is Lower Calorie: Two plain phulkas, cooked without fat, contain fewer calories, at roughly 186 total.
Weight Management Context: Consuming rotis as part of a balanced, calorie-controlled diet is perfectly acceptable for weight loss, especially if made from whole wheat.
Nutrient-Dense Option: Whole wheat rotis are not just carbohydrates; they provide fiber, protein, and essential minerals, which aid in satiety.

Calculating the Calories in 2 Roties

Determining the exact calorie count for two rotis is not a straightforward calculation, as the total depends on several factors, including size, flour type, and how it is prepared. For example, a medium roti weighing around 40 grams typically contains between 112 and 120 calories. Based on this, two medium rotis would be approximately 224 to 240 calories. However, this figure is a baseline for plain, homemade rotis.

Factors Influencing the Calorie Count

Size and thickness: A larger, thicker roti will naturally use more flour and therefore have a higher calorie count than a smaller, thinner one. A small roti (30g) might have around 84 calories, making two small rotis roughly 168 calories. A large roti (50g) with 140 calories each would result in 280 calories for two.
Flour type: The choice of flour plays a significant role in both the calorie content and nutritional value. Whole wheat flour (atta) is the most common and is rich in dietary fiber, which promotes satiety. Other options like multigrain flour or millet-based flours (e.g., ragi, jowar) offer different nutritional profiles.
Preparation method: Cooking with added fats like ghee or oil will increase the calorie count significantly. A plain phulka, which is cooked without any fat, is one of the lowest-calorie options. Adding even a small amount of ghee can add 14-45 calories per roti.

Comparison Table: Calorie Count by Roti Type


Roti Type	Approximate Calories per Roti (40g)	Total Calories for 2 Rotis
Plain Whole Wheat Roti	112-120 kcal	224-240 kcal
Plain Phulka (no fat)	93 kcal	186 kcal
Whole Wheat Roti with Ghee	126 kcal	252 kcal
Multigrain Roti	115 kcal	230 kcal
Bajra (Pearl Millet) Roti	105 kcal	210 kcal

Nutritional Breakdown of Roti

Beyond calories, roti provides essential nutrients that make it a cornerstone of a healthy diet, particularly when compared to less healthy alternatives like refined white bread.

List of Nutrients in a Medium Whole Wheat Roti

Carbohydrates: The main source of energy, contributing significantly to the calorie count.
Dietary Fiber: Promotes healthy digestion, helps with bowel movements, and aids in feeling full longer.
Protein: Important for tissue repair and growth, though the amount is modest.
Vitamins and Minerals: A good source of B vitamins, magnesium, iron, and phosphorus, which are vital for overall health.

How to Make Your Rotis Healthier

For those watching their calorie intake, a few simple adjustments can make a big difference. Opting for a plain phulka prepared without any fat is the lowest-calorie method. Using alternative flours like bajra or ragi can offer comparable or slightly fewer calories and a denser nutrient profile. Additionally, pairing roti with a high-protein dish and plenty of vegetables can create a more balanced and filling meal, helping to manage overall calorie consumption and promoting weight loss. Incorporating various flours can also diversify the nutrients you receive.

Conclusion

In summary, the calorie content of two rotis can vary from approximately 186 to over 250 calories, depending on their size, flour, and preparation. For most people, two medium whole wheat rotis represent a moderate portion of complex carbohydrates, rich in fiber and other nutrients, making them a healthy addition to a balanced meal. By understanding these variables, you can easily incorporate rotis into a weight-conscious diet while still enjoying this delicious staple.

Note: A medium roti is generally considered to be around 40 grams.

Frequently Asked Questions

Whole wheat rotis typically have a slightly higher fiber content and are more nutrient-dense than those made from refined flour (maida), which often leads to a lower glycemic index. Refined flour rotis, however, may sometimes have a slightly higher calorie count and are less beneficial for digestive health.

Yes, adding ghee to roti significantly increases the calorie count. For instance, a medium roti with added ghee can increase its calories by around 14 to 45 kcal compared to a plain one. Two rotis with ghee can easily total over 250 calories.

Yes, roti can be a very healthy choice for weight loss when consumed in moderation. As a good source of complex carbohydrates and fiber, particularly when made from whole wheat, it can help you feel full and satisfied for longer, reducing overall calorie intake.

The calories in a single roti depend on its size. A small roti (30g) is around 84 kcal, while a medium roti (40g) contains approximately 112 to 120 kcal, and a large roti (50g) is about 140 kcal.

Roti is generally much lower in calories than naan. A medium roti is around 112-120 kcal, while naan can range from 200 to 300 calories per serving, as it's often made with refined flour and baked with additional fats.

Yes, whether you can eat more than two rotis and still lose weight depends on your total daily calorie needs, activity level, and the rest of your diet. The key to weight loss is maintaining a caloric deficit.

While rotis do contain some protein (around 2.9 to 3.1 grams per medium roti), they are not a primary source of protein. They are mainly a source of carbohydrates and fiber. For a balanced meal, they should be paired with protein-rich foods like dal, legumes, or paneer.

To reduce the calories in your roti, opt for a smaller size, use whole wheat or multigrain flour, and cook it as a plain phulka without any added fat like oil or ghee.