How many calories are in 30g of wheat roti? And its full nutritional value

November 26, 2025 •

3 min read

According to nutritional data, a small 30g wheat roti contains approximately 70-85 calories. This is a key piece of information for anyone managing their caloric intake and wondering how many calories are in 30g of wheat roti.

Quick Summary

This guide details the calorie count for a standard 30g wheat roti, exploring factors that affect its nutritional profile and providing comparison tables for different flatbreads.

Key Points

Calorie Estimate: A plain, dry-roasted 30g wheat roti contains roughly 70-85 calories.
Added Fats Increase Calories: Using oil or ghee adds significant calories, with one teaspoon potentially adding 40-50 kcal.
Homemade Calculation: The simplest way to track is by weighing the 30g of dry flour, which contains approximately 109 calories, before water is added.
High in Fiber: Made from whole wheat, roti provides valuable dietary fiber, aiding in digestion and satiety.
Low-Calorie Flatbread: Compared to richer flatbreads like naan or paratha, a plain wheat roti is a lower-calorie, healthier option.

A 30g portion of whole wheat roti is a modest serving, and its calorie count can be influenced by how it's made. The most significant factor is the use of oil or ghee, which can increase the calorie content considerably. A plain, dry-roasted 30g roti is typically at the lower end of the calorie range, while one with added fats will be higher. Understanding this can help you make better dietary choices, whether you're aiming for weight loss or just tracking your macros.

Nutritional Breakdown of a 30g Wheat Roti

Beyond just the calories, a 30g portion of wheat roti offers a good balance of macronutrients. Here’s a typical nutritional breakdown for a plain, whole wheat 30g roti, based on scaled-down data from larger servings:

Carbohydrates: Approximately 15g. This provides a source of energy for the body.
Protein: Around 2.6g. Wheat provides a good amount of plant-based protein.
Fat: Less than 1g, assuming no oil or ghee is added during cooking.
Fiber: Whole wheat flour is a good source of dietary fiber, contributing around 2-3g. Fiber aids in digestion and helps promote a feeling of fullness.
Vitamins and Minerals: Wheat roti also contains a range of essential micronutrients, including B vitamins, magnesium, and iron.

Factors Influencing Roti Calories

Several factors can alter the caloric value of a roti. If you’re making them at home, being aware of these variables can help you control your intake.

Added Fats: A single teaspoon of ghee or oil can add 40-50 calories to your roti. This is a simple change that can significantly impact the total calories.
Flour Type: While this article focuses on wheat, other flours have different calorie counts. Multigrain rotis, for example, can have a slightly different profile. Refined flour (maida) rotis often have a higher glycemic index and can be less nutrient-dense.
Thickness and Size: The 30g weight is key. A thicker, denser roti will naturally have more calories than a thinner one of the same size. Measuring your dough ball can ensure consistency in your calorie tracking.
Cooking Method: A dry-roasted roti, cooked directly on a flame, is the lowest-calorie option. Frying or cooking on a tawa with oil will add more calories.

A Simple Calorie Calculation for Homemade Rotis

For those who prefer making their own rotis, a simple method for calculating calories is to measure your dry flour. A 30g ball of dough, made mostly from whole wheat flour and water, will have a predictable calorie count. With roughly 364 calories per 100g of whole wheat flour, a 30g dry flour measurement yields approximately 109 calories before accounting for water. The cooking process and any added fats will then adjust the final number. For the most accurate tracking, weigh your ingredients precisely.

Comparing Wheat Roti with Other Flatbreads

Flatbreads Nutritional Comparison (Approximate Calories per 30-50g Portion)


Bread Type	Approximate Calories	Key Nutritional Difference
Whole Wheat Roti	70–120 kcal	High in fiber, moderate GI
Bajra Roti	100–150 kcal	Rich in magnesium, gluten-free
Jowar Roti	~100 kcal	Naturally gluten-free, light
Ragi Roti	~120 kcal	Packed with calcium, gluten-free
Naan (Plain)	200–300 kcal	Usually made with refined flour and yeast, higher calorie
Paratha (Plain)	200–300 kcal	Layered with oil or ghee, significantly higher fat and calories

Incorporating Roti into a Healthy Diet

Whole wheat roti can be an excellent component of a balanced diet, especially for those managing weight or blood sugar levels. Its high fiber content helps you feel fuller for longer, which can prevent overeating. For a meal, pair it with a good source of protein, such as dal or vegetables, to create a well-rounded and satisfying plate. Opting for dry-roasted rotis and minimizing added fats like ghee or butter is an effective strategy for keeping calories in check.

Conclusion

Understanding how many calories are in 30g of wheat roti is a straightforward process, with the approximate range being 70-85 kcal for a plain, dry-roasted version. The final value depends largely on the cooking method and any added ingredients, particularly fats. By using whole wheat flour and mindful preparation, roti can be a nutritious and delicious part of a healthy eating plan. For further reading on nutritional comparisons and healthier recipes, resources are available.

Frequently Asked Questions

A standard, dry-roasted 30g whole wheat roti contains approximately 70-85 calories. The exact number can vary based on thickness and preparation.

To reduce calories, avoid adding any oil or ghee during kneading or cooking. Opt for a dry-roasted method, cooking the roti directly on a flame after it puffs up on the tawa.

Yes, whole wheat roti can be a beneficial part of a weight-loss diet due to its high fiber content. Fiber helps you feel full, which can prevent overeating. Mindful portion control is still necessary.

Adding just one teaspoon of ghee can increase the total calories of a roti by around 40-50 kcal, depending on the type of ghee used. This can raise the total calories of a 30g roti to over 100 kcal.

Whole wheat rotis are often considered better for weight loss than white rice due to their higher fiber and protein content. This promotes greater satiety and helps maintain more stable blood sugar levels.

Yes, people with diabetes can eat whole wheat rotis. Because of their medium glycemic index and high fiber, they are a better choice than refined flour products. It is important to practice portion control.

To calculate calories for a homemade roti, start by measuring the dry flour. Whole wheat flour contains about 364 calories per 100g, so a 30g ball of dough would contain roughly 109 calories from the flour alone. Any added fat must be accounted for separately.