How many calories are in one roti? A complete nutritional breakdown

October 15, 2025 •

4 min read

A medium-sized whole wheat roti, a staple in many households, typically contains approximately 100-120 calories, but this can vary significantly. Understanding how many calories are in one roti is crucial for anyone monitoring their intake for weight management or other health reasons.

Quick Summary

The calorie count of a single roti is influenced by its size, thickness, ingredients, and preparation method. A plain, medium-sized whole wheat roti is a low-calorie option, but adding fats like ghee or using different flours alters the final nutritional profile.

Key Points

Medium Roti Calories: A standard, plain medium-sized whole wheat roti contains between 100-120 calories.
Ghee Adds Calories: The addition of ghee or butter to a roti significantly increases its fat and calorie content.
Flour Type Matters: The type of flour used, such as whole wheat, multigrain, or millet, affects the total calories and nutritional profile.
Portion Control is Key: Smaller rotis naturally have fewer calories, making portion control an effective strategy for weight management.
Healthier than Naan: Roti is generally a healthier, lower-calorie option compared to leavened breads like naan.
Beneficial for Diets: The high fiber and complex carbohydrates in whole wheat roti make it a good option for weight loss and stabilizing blood sugar.

The Factors That Affect Roti Calories

The number of calories in a single roti is not a fixed figure, but rather a variable that depends on several key factors. The ingredients, preparation, and size all play a role in the final nutritional value. For those tracking their diet, understanding these variables is essential for accurate calorie counting.

Size and Weight

The most significant factor is the roti's size. A larger roti requires more dough and, therefore, contains more calories than a smaller one. According to health and nutrition data, a small roti weighing around 30 grams has fewer calories than a medium roti of 40 grams, and a large roti of 50 grams has even more.

Type of Flour

While most traditional rotis are made from whole wheat flour, the use of alternative flours can change the calorie count. Whole wheat (atta) is generally considered the healthiest option due to its high fiber content and complex carbohydrates. Alternatives like multigrain, corn (makki), or millet (bajra/jowar) flours have different nutritional profiles and, consequently, different calorie totals.

Preparation and Added Ingredients

How a roti is cooked has a direct impact on its calorie content. A plain roti, or phulka, cooked without oil or ghee, has the lowest calorie count. Adding even a small amount of fat, like ghee or butter, significantly increases the calories. For instance, a medium roti with ghee can have approximately 126 kcal, compared to a plain roti with about 112 kcal. Similarly, a tandoori roti, which is cooked at high heat in a clay oven, may have a different calorie count than one cooked on a flat griddle (tawa).

How to Accurately Estimate Roti Calories

Here is a simple process to help you get a closer estimate of the calories in your homemade rotis:

Weigh your flour: Before preparing the dough, weigh the amount of flour you intend to use. Most store-bought whole wheat flour provides nutritional information per serving size, such as per 100 grams.
Consider the yield: Note the total number of rotis you make from that batch of dough. If you used 200 grams of flour and made 5 rotis, each roti used 40 grams of flour.
Account for fat: Add the calories from any oil or ghee used, distributing the total amount equally among the number of rotis you made.
Factor in other ingredients: If you are making a more complex roti, such as a missi roti with gram flour or spices, you must also add the caloric value of those ingredients.
Use online calculators: For convenience, many online nutrition calculators and apps can provide a quick estimate based on standard recipes and sizes. For example, a medium (40g) whole wheat roti with no added fat is roughly 112-120 calories.

Comparison of Roti Types and Calorie Content

To better understand the differences, here is a comparison of the approximate calories for various common types of Indian flatbreads:


Flatbread Type	Approximate Weight	Approximate Calories	Notes
Plain Whole Wheat Roti	40 grams	112-120 kcal	Standard, unleavened, and made on a tawa.
Whole Wheat Roti with Ghee	40 grams	126-150 kcal	The addition of ghee significantly increases the fat and calorie content.
Phulka (Whole Wheat)	30-40 grams	93 kcal	A lighter, thinner version of roti cooked without oil.
Bajra Roti (Millet)	40 grams	91 kcal	A lower-calorie, gluten-free alternative.
Missi Roti (Wheat + Gram Flour)	40 grams	99-115 kcal	Protein and fiber-rich, but higher calorie depending on ingredients.
Multigrain Roti	40 grams	104-115 kcal	Can be slightly lower or higher in calories depending on the blend.
Naan (Refined Flour)	Varies	250-300+ kcal	Made with refined flour, yeast, and often brushed with butter. Significantly higher in calories.

Roti and Your Health Goals

Whether you are trying to lose weight, gain muscle, or simply maintain a healthy diet, incorporating roti can be beneficial. It is often recommended over rice for weight loss due to its higher fiber content and lower glycemic index, which helps promote satiety and prevent blood sugar spikes. The fiber in whole wheat roti also aids digestion and promotes a healthy gut microbiome. For those with gluten sensitivities or diabetes, opting for millet-based or gram-flour alternatives provides a nutritious and suitable option. To maximize the nutritional benefits, pair your roti with nutrient-dense foods like vegetables, lentils, and lean protein, as suggested by wellness experts.

Conclusion

The calorie count for one roti is not a single number but depends on factors such as size, flour type, and preparation. A standard medium-sized whole wheat roti contains around 100-120 calories, making it a healthy and versatile part of a balanced diet. By making mindful choices—opting for smaller sizes, using whole grains, and limiting added fats like ghee—you can easily manage your caloric intake while enjoying this nutritious staple. For those with specific dietary needs, exploring alternative flours offers additional health benefits. By paying attention to these details, you can successfully integrate roti into your health and wellness goals.

For more detailed nutritional comparisons, you may visit reputable sources like Ganesh Diagnostic's Nutrition Facts.

Frequently Asked Questions

A medium-sized whole wheat roti with added ghee typically contains more calories than a plain one. While a plain roti has around 112 kcal, one with ghee can have approximately 126 kcal, or more depending on the amount added.

Yes, roti is generally considered good for weight loss. When made from whole wheat, its high fiber and complex carbohydrate content promotes a feeling of fullness, which can help prevent overeating. It also has a lower glycemic index compared to white rice.

A medium roti generally has a comparable or slightly lower calorie count than a cup of cooked white rice. However, roti offers more fiber, which is beneficial for digestion and satiety, making it a better choice for most people.

A large roti, which can weigh around 50 grams, contains approximately 140 to 156 calories. This is higher than a standard medium-sized roti, which typically weighs 40 grams.

A phulka, a lighter version of roti cooked without oil, has fewer calories. A medium-sized phulka contains about 93 kcal, while a regular roti of the same size with some oil can have around 112 kcal.

The calorie count for multigrain roti can be comparable to or slightly different from whole wheat roti, depending on the specific mix of flours. Many multigrain blends are designed to enhance nutritional value, not just reduce calories.

Different flours have varying calorie and nutrient densities. For example, some millet-based rotis (like bajra) can be slightly lower in calories than whole wheat, while naan made from refined flour is much higher due to added ingredients and cooking methods.

To calculate calories for homemade roti, weigh the flour used for the entire batch. Note the total calories of the flour and any added fats. Divide the total calories by the number of rotis made. For instance, if 200g of flour (approx. 600 kcal) makes 5 rotis, each roti has about 120 kcal.