How many calories are in Atta vs rice?

November 29, 2025 •

3 min read

A 100g serving of raw whole wheat flour (atta) and raw white rice contain a similar number of calories, but this changes dramatically when cooked due to water absorption. Understanding how many calories are in Atta vs rice is key for managing your diet effectively.

Quick Summary

The calorie count of atta compared to rice depends heavily on the form, type of grain, and final preparation methods. Atta products like roti can be comparable or lower in calories per serving than rice, but vary significantly with portion size and added fats.

Key Points

Calorie Density Varies: Raw atta and raw rice have a similar calorie density by weight, but cooked rice is less dense due to water absorption.
Preparation Matters: A single roti (made from atta) is generally lower in calories than a standard bowl of cooked rice, but adding oil or ghee increases its value significantly.
Nutrient Advantage: Whole wheat atta and brown rice are higher in fiber and micronutrients than white rice, offering better satiety and stable blood sugar.
Lower Glycemic Index: Whole wheat atta and brown rice have a lower glycemic index than white rice, which is beneficial for blood sugar control and sustained energy.
Portion Control is Key: For weight management, focusing on proper portion sizes for both rice and roti is more important than the small calorie differences between them.

What is Atta and How Does it Differ from Rice?

Before diving into the caloric details, it's important to understand the fundamental differences between atta and rice. Atta is a type of whole wheat flour commonly used in the Indian subcontinent to make flatbreads like roti, chapati, and paratha. As a whole wheat product, it includes the bran, germ, and endosperm of the wheat grain.

Rice, conversely, is a cereal grain consumed globally. It primarily comes in two forms for this discussion:

White Rice: Refined rice that has had its bran and germ removed during processing. This makes it quicker to cook and gives it a longer shelf life, but it loses a significant amount of its fiber and nutrients.
Brown Rice: A whole grain rice that retains the bran and germ, resulting in higher fiber, vitamin, and mineral content.

The different processing levels mean that even at a raw, uncooked level, there are variations in nutritional profiles, not just between atta and rice, but also within the rice category itself.

Calorie Comparison: Raw Grains vs. Cooked Servings

The most common point of confusion arises when comparing calories based on weight. A small amount of raw grain yields a much larger quantity of cooked food, and the water content plays a major role.

Raw Calorie Counts: A Misleading Measure

When measured in their raw, uncooked state, the calorie differences between atta and rice per 100 grams are relatively small. For example, raw whole wheat flour contains approximately 361-364 calories per 100g, while raw white rice is around 355-365 calories for the same weight. Raw brown rice is slightly higher at about 370 calories per 100g.

Cooked Calorie Comparison: The Real Picture

The cooking process, which involves adding a large amount of water, drastically changes the caloric density of rice. Atta is typically made into dense flatbreads like roti, which are served in smaller portions than a bowl of rice. The calorie content varies based on serving size and preparation. See {Link: Olivaclinic.com https://www.olivaclinic.com/blog/roti-vs-rice-for-weight-loss/} for a detailed comparison of calorie and nutrient content per typical serving.

Beyond Calories: A Nutritional Breakdown

While the caloric content per typical serving size can be similar, the nutritional profiles differ significantly.

Protein, Fiber, and Satiety

Atta and brown rice are higher in fiber and micronutrients than white rice. Atta tends to be higher in certain minerals. These whole grains are also better for blood sugar control and sustained energy due to a lower glycemic index.

Making the Healthier Choice: Atta vs. Rice

For weight management, whole grains like atta (in roti) or brown rice are often favored due to fiber and protein content which can enhance satiety and help control calorie intake. Both provide more stable energy and better nutrient profiles than white rice. The final calorie count is significantly impacted by portion size and cooking methods, especially the addition of fats.

Here is a practical list of considerations for your meal planning:

Choose whole grains over refined versions to maximize fiber and nutrient intake.
Be mindful of cooking methods. Avoid excessive use of oil or ghee.
Focus on portion control. Two medium rotis are roughly equivalent in calories to one cup of cooked rice.
Add plenty of vegetables and lean protein.
Vary your diet to gain a wider range of nutrients.

Conclusion

When comparing calories in Atta vs rice, the key factors are preparation and portion size. A typical serving of cooked rice is similar in calories to two medium rotis. Whole wheat atta generally offers more fiber and protein than white rice, contributing to better satiety and blood sugar control. Brown rice is a healthier whole-grain alternative to white rice. Prioritizing whole grains, managing portions, and being aware of cooking methods are crucial for a healthy diet, regardless of whether you choose roti or rice. For further details on roti vs. rice for weight loss, see {Link: Star Health Insurance blog https://www.starhealth.in/answers/rice-or-roti-which-is-better-for-weight-loss/}.

Frequently Asked Questions

Not necessarily. A single roti is lower in calories than a standard cup of cooked rice, but consuming multiple rotis can match or exceed the calorie count of a rice serving, especially if prepared with oil or ghee.

Roti (from atta) can be better for weight loss due to higher fiber and protein, which promotes fullness. However, brown rice is also a strong, fibrous option. Portion control is crucial for either choice.

Brown rice is generally considered healthier as it retains more fiber and nutrients than refined white rice. It also has a lower glycemic index, which helps with blood sugar control.

A small, plain, medium-sized roti (5-6 inches) made from whole wheat atta typically contains around 70 to 100 calories, assuming no oil or ghee is used.

A cup of cooked white rice contains approximately 200–250 calories, while a cup of cooked brown rice has around 215–220 calories, though this varies by rice type.

Atta, especially whole wheat, contains higher levels of dietary fiber and protein than white rice, which take longer to digest and help you feel fuller for a longer period.

Adding oil or ghee during the preparation of either roti or rice will significantly increase the final calorie content. For example, a paratha with added fat can be much higher in calories than a plain rice serving.