How Many Calories Are in 3 Roti?

November 18, 2025 •

3 min read

Three medium-sized rotis, or chapatis, typically contain around 360 calories, based on standard nutritional data for whole wheat flour. This can fluctuate depending on size, flour type, and whether oil or ghee is added during preparation. Understanding the calorie count for 3 roti is key for managing your dietary intake effectively.

Quick Summary

The exact calorie count for 3 roti varies based on flour type, size, and added fats. This guide details the average calorie count for medium whole wheat rotis and explores how different flours and cooking methods can alter nutritional values. It also provides tips for healthy meal planning with roti.

Key Points

Average Calorie Count: Three medium-sized whole wheat rotis contain approximately 360 calories, with one roti equating to around 120 calories.
Calorie Variations: The total calorie count is significantly affected by the roti's size, the type of flour used, and the addition of oil or ghee.
Impact of Ghee: Adding ghee or butter to roti increases its fat content and calorie count, potentially adding 45 or more calories per roti.
Healthier Flour Options: Swapping whole wheat for alternative flours like ragi, bajra, or multigrain can increase fiber and nutrient content.
Weight Management: Roti's high fiber and moderate protein make it more satiating than white rice, aiding in weight control and preventing overeating.
Blood Sugar Control: Whole wheat roti has a lower glycemic index than white rice, contributing to more stable blood sugar levels.
Best Practices: For healthier roti, use whole grain flours, avoid oil and ghee during cooking, and pair with protein-rich dishes and vegetables.

Calorie Breakdown for Three Medium Rotis

Understanding the calorie content of roti starts with the base ingredients. A standard medium-sized whole wheat roti weighs approximately 40 grams and contains about 120 calories. Based on this, the total calorie count for three medium rotis is approximately 360 calories. However, this is a baseline figure that changes with variations in preparation and ingredients.

Factors That Influence Roti Calories

Several factors can cause the calorie count to shift significantly:

Size and Thickness: A larger or thicker roti will naturally use more flour, increasing its total calories. Conversely, smaller, thinner rotis will be lower in calories. For instance, a small 32-gram roti might have around 96 calories, whereas a large 52-gram roti could contain up to 156 calories.
Type of Flour: While whole wheat is the standard, using different flours changes the nutritional profile. For example, a ragi (finger millet) roti might be around 139 calories, while a bajra (pearl millet) roti could be up to 140 calories, depending on the preparation. Refined flour (maida) roti often has a higher glycemic index and can contain slightly more calories than whole wheat.
Added Fats: The biggest calorie change comes from adding fat. Cooking roti with oil, butter, or ghee significantly increases the calorie count. For example, adding just a teaspoon of ghee can add an extra 45 calories to a single roti. This can push three rotis with ghee closer to 450-500 calories.

Roti vs. Other Carbs: A Comparative Look

When planning a meal, comparing roti to other common carbohydrate sources helps with calorie control. The following table provides a clear comparison of calories and nutritional values for common meal staples based on typical serving sizes.


Factor	3 Medium Whole Wheat Rotis	1 Cup Cooked White Rice	1 Cup Cooked Brown Rice
Approx. Calories	~360 kcal	~205 kcal	~216 kcal
Fibre	Higher	Lower	Higher
Protein	Moderate (~9.4g)	Lower (~4.3g)	Higher (~5g)
Glycemic Index	Medium	High	Lower

Which Option is Best for Your Health Goals?

For weight loss: While 3 rotis are higher in calories than a cup of rice, whole wheat roti's higher fiber and protein content promotes satiety, helping you feel fuller for longer and preventing overeating. This makes it a smart choice for long-term weight management, provided you control portion size.
For blood sugar control: Whole wheat roti has a lower glycemic index compared to white rice, meaning it releases sugar into the bloodstream more slowly. This makes it a better option for managing blood sugar levels, especially for individuals with diabetes.
For general health: Whole wheat roti contains more fiber, vitamins, and minerals than white rice, contributing to overall better digestive health and nutrient intake. Switching to multigrain or millet flours can further enhance the nutritional benefits.

Making Your Roti Healthier

To maintain a healthy diet while enjoying roti, consider these simple strategies:

Choose the right flour: Opt for whole wheat flour over refined flour (maida). Even better, experiment with alternatives like ragi, bajra, or jowar, which are rich in fiber and other nutrients.
Use a blend of flours: Combine whole wheat with other healthy flours like chickpea (besan) or barley to boost protein and fiber content.
Mindful cooking: Cook rotis without any added oil, ghee, or butter to keep the calorie count at its minimum. Use a non-stick pan to prevent sticking.
Pair with protein and fiber: Always pair your rotis with plenty of vegetables, dal, and lean protein sources. This creates a balanced meal that keeps you full and aids in digestion.
Practice portion control: Sticking to a controlled portion, like three medium-sized rotis, prevents excessive calorie intake. For weight loss, some may find two rotis per meal sufficient.

Conclusion

In summary, three medium whole wheat rotis contain approximately 360 calories, but this can increase significantly with larger sizes or added fats like ghee. As a healthier alternative to refined grains, whole wheat roti offers higher fiber and protein, making it more satiating and better for blood sugar management. By being mindful of your flour choice, cooking method, and portion size, you can easily incorporate roti into a balanced, health-conscious diet. It’s a versatile and nutritious staple that supports wellness when consumed thoughtfully. To discover the benefits of high-fiber foods, explore research published in The Journal of Nutrition.

Frequently Asked Questions

Three medium-sized whole wheat rotis contain approximately 360 calories, with each roti averaging about 120 calories.

Yes, adding ghee to a roti will significantly increase its calorie count. One teaspoon of ghee can add an extra 45 calories to a single roti.

Yes, roti can be a good option for weight loss when consumed in moderation. Whole wheat roti is high in fiber, which helps you feel full longer and prevents overeating.

Whole wheat roti is often considered better than white rice for weight management due to its higher fiber and protein content, which aid in satiety.

Different flours have varying calorie counts and nutritional profiles. Millets like ragi and bajra are good alternatives to whole wheat, offering different nutrient benefits and a different calorie count.

To minimize calories, cook your roti on a tawa without any oil, ghee, or butter. This method, often resulting in a 'phulka,' is the lowest-calorie option.

Yes, diabetics can eat roti. Whole wheat roti's lower glycemic index compared to white rice makes it a better choice for managing blood sugar levels, especially when paired with protein and vegetables.