How many calories in 100g of cooked roti?

November 24, 2025 •

3 min read

A 100-gram serving of cooked whole wheat roti typically contains around 264 to 300 calories, but this can vary based on ingredients and preparation. This versatile flatbread, a staple in many cuisines, is also a good source of complex carbohydrates and fiber. Understanding the caloric breakdown and nutritional profile can help you make informed decisions for a balanced diet.

Quick Summary

The calorie count for 100g of cooked roti varies based on flour type and preparation, with whole wheat versions containing approximately 264-300 calories. It is a good source of complex carbs and fiber, with the addition of fats like ghee increasing its energy density.

Key Points

Average Calorie Range: A 100g serving of cooked whole wheat roti contains approximately 264 to 300 calories.
Ingredient Impact: The type of flour (whole wheat vs. refined) and the addition of fats like ghee significantly influence the final calorie count.
High in Fiber: Whole wheat roti is rich in dietary fiber, which promotes better digestion and helps you feel fuller for longer.
Complex Carbohydrates: Roti provides a sustained energy release due to its complex carbohydrate content, which helps manage blood sugar levels.
Weight Management: For weight control, prioritize whole wheat flour and avoid adding excessive fats. Combining roti with protein and vegetables creates a more balanced meal.
Nutrient-Dense: Whole wheat roti offers a good source of B vitamins, iron, and magnesium, contributing to overall health.

Understanding the Calorie Count of 100g of Roti

Knowing the exact number of calories in a food item is crucial for effective diet and health management. For roti, a staple flatbread, the calorie count per 100g can range from approximately 264 to 300 kcal, depending on the specific ingredients and cooking methods used. This range highlights the importance of paying attention to how the roti is prepared, which can significantly alter its nutritional profile.

Factors Influencing Roti's Calorie Content

Several key factors determine the final calorie count of your roti:

Type of Flour: The most significant factor is the flour used. Whole wheat flour (atta) is the standard and provides complex carbohydrates and fiber, but different flours offer varying calorie densities. For example, millets like jowar or ragi can produce rotis with different nutritional profiles. Refined flour (maida) often results in less nutrient-dense roti with a higher glycemic index.
Added Fats: The addition of ghee, butter, or oil during kneading or after cooking will increase the calorie count significantly. While a plain roti is relatively low in fat, adding a teaspoon of ghee can add an extra 45 calories.
Size and Thickness: While we are focused on 100g, it's important to remember that this can represent different portion sizes. A single, larger, and thicker roti will naturally have more calories than a smaller, thinner one.
Additional Ingredients: Sometimes, extra ingredients are mixed into the dough, such as vegetables (palak roti) or spices (missi roti), which can affect the overall calories and nutritional content.

Nutritional Breakdown of 100g Roti

Beyond just calories, 100g of roti offers a range of other nutrients, particularly when made with whole wheat flour. Here is an approximate breakdown based on various sources:

Energy (Calories): ~264-300 kcal
Carbohydrates: ~46-62 g
Protein: ~7-11 g
Fat: ~5-9 g
Dietary Fiber: The fiber content is particularly high when using whole wheat flour, which aids digestion.
Micronutrients: Whole wheat roti also contains important micronutrients like B vitamins, iron, and magnesium.

Roti's Role in a Balanced Diet

Incorporating roti into a healthy diet is straightforward with a few considerations. The high fiber content in whole wheat roti helps with satiety, making you feel full for longer and aiding in weight management. It provides a steady release of energy from its complex carbohydrates, avoiding the sharp blood sugar spikes associated with refined grains. For those watching their weight, it is advisable to control portion sizes and minimize the use of added fats. Combining roti with protein-rich curries, lean meats, or a generous portion of vegetables creates a balanced and nutrient-dense meal.

Comparison Table: Roti vs. Common Alternatives

To put the calorie count of roti into perspective, here is a comparison with other popular carbohydrate staples based on approximate values.


Carbohydrate Source (Per 100g)	Approx. Calories	Approx. Fiber Content	Key Benefit
Whole Wheat Roti	264-300 kcal	High	Less processed, high in fiber
White Rice (cooked)	~130 kcal	Low	Easily digestible, lower fiber
White Bread	~265 kcal	Low	Convenient, but often contains additives
Whole Grain Bread	~260 kcal	High	Higher fiber than white bread, good alternative

Health Benefits of Choosing Whole Wheat Roti

Whole wheat roti offers numerous health benefits due to its wholesome nature:

Aids Digestion: The fiber content promotes healthy bowel movements and supports gut health.
Supports Weight Management: The high fiber and complex carbohydrates help you feel full, reducing the urge to overeat.
Rich in Nutrients: It provides essential vitamins and minerals like iron, magnesium, and B vitamins.
Stable Blood Sugar: The low glycemic index of whole wheat roti helps prevent sharp blood sugar fluctuations, which is beneficial for managing diabetes.

Conclusion

On average, 100g of cooked whole wheat roti contains around 264 to 300 calories, with the precise number depending on the flour and any added fats. Its nutritional value extends far beyond its calorie count, offering substantial fiber, complex carbohydrates, and essential micronutrients. By making mindful choices about ingredients and portion sizes, you can effectively integrate this healthy staple into a well-balanced and nutritious diet that supports your overall wellness and weight management goals. For those seeking even lower-calorie or gluten-free options, alternatives like ragi or jowar roti are excellent choices.

Note: For the most accurate and up-to-date nutritional information, it is always recommended to consult with a registered dietitian or nutritionist.

Frequently Asked Questions

A 100g serving of plain, cooked whole wheat roti contains an estimated 264 to 300 calories, though this can vary slightly based on thickness and flour type.

Yes, adding ghee significantly increases the calorie count. For example, a small amount of ghee (5g) can add about 45 calories to a single roti.

Yes, whole wheat roti is generally considered a healthier option than white bread. It is higher in fiber and lower in calories compared to many refined white bread varieties, which aids in digestion and weight management.

To reduce calories, use whole wheat or multigrain flour instead of refined flour and avoid adding extra fats like ghee or oil during preparation. Using a tawa and dry roasting (like a phulka) is also a good method.

Roti aids in weight loss by providing fiber that promotes satiety and prevents overeating. It also offers sustained energy from complex carbohydrates, helping to avoid sugar crashes and cravings.

Yes, especially when made with whole wheat flour. Roti is a good source of dietary fiber, complex carbohydrates, and micronutrients such as B vitamins, iron, and magnesium.

Traditional wheat-based roti contains gluten. However, you can find gluten-free alternatives made from millets like ragi, bajra, or jowar, which have different nutritional profiles.