How Many Calories in a 37g Roti? Your Guide to Whole Wheat Nutrition

November 24, 2025 •

3 min read

On average, one 37g whole wheat roti contains approximately 100 to 110 calories, depending on preparation. This popular flatbread is a staple in many cuisines, but its precise nutritional value can vary based on several factors, making it important for those tracking their intake to understand the details.

Quick Summary

A 37g whole wheat roti provides around 100-110 calories, a value influenced by flour type and added fats like ghee. It is a source of complex carbohydrates and fiber, and a helpful component for managing dietary intake when portion size and preparation are considered. The exact calorie count depends on how it is made.

Key Points

Estimated Calorie Count: A plain, whole wheat 37g roti contains approximately 100 to 110 calories, a moderate amount for a flatbread of this size.
Preparation Matters: Adding fats like ghee or oil dramatically increases the calorie count, with a roti and ghee having more calories than a plain one.
Whole Wheat Benefits: Roti made from whole wheat flour is rich in dietary fiber, which aids digestion and promotes a feeling of fullness.
Flour Type Variations: Using different flours like multigrain, bajra, or ragi can alter the calorie and nutritional profile, sometimes offering more nutrients and less calories than whole wheat.
Portion Control is Key: To manage weight, it's important to consider portion sizes, as a thicker or larger roti will contain more calories than a standard 37g one.
Healthy Meal Pairing: For a balanced meal, pair roti with high-fiber vegetables and lean protein sources like lentils (dal).
Alternative Comparison: Plain roti is significantly lower in calories than other Indian breads like naan or paratha.

Calculating the Calories in a 37g Roti

Determining the precise caloric content of a roti requires considering a few key variables. While a standardized figure for a 37g roti is useful for general dietary planning, the exact number can fluctuate. A common benchmark for roti is around 300 calories per 100 grams. Based on this, a 37g roti would contain approximately 111 calories. Other nutritional databases offer similar figures, suggesting a range between 100 and 110 calories for a roti of this size when made from whole wheat flour and cooked without oil or ghee.

Factors Influencing Roti's Calorie Count

Several elements play a crucial role in shaping a roti's final calorie content. It's not just the weight of the dough, but the entire process from start to finish that matters.

Type of Flour: The grain used directly impacts the nutritional profile. Whole wheat flour (atta) is the most common and offers a good balance of fiber and complex carbohydrates. Alternatives like multigrain, jowar (sorghum), or bajra (pearl millet) flours have different densities and nutritional values.
Preparation Method: The biggest calorie difference comes from how the roti is cooked. A 'phulka,' or dry-roasted roti, has the lowest calorie count, as no additional fat is used. A chapati cooked with a little oil will have more, and one brushed with ghee after cooking will have a significantly higher count.
Size and Thickness: A larger or thicker roti uses more dough and therefore contains more calories. This is why precision is key when using weight measurements like 37g.

Nutritional Breakdown of a Typical Whole Wheat Roti

Beyond just calories, a roti offers a range of other nutrients. For every 100 grams of whole wheat roti, the average nutritional composition includes:

Carbohydrates: Approximately 46.13 g, which serves as a primary energy source.
Protein: About 7.85 g, essential for muscle repair and building.
Fat: Around 9.2 g, though this can increase sharply with added ghee or oil.
Fiber: An average of 9 g per 100g, which aids digestion and promotes satiety.

Roti vs. Other Indian Breads: A Calorie Comparison

When managing your calorie intake, it's helpful to compare roti with other common Indian breads. The difference can be substantial due to ingredients and cooking styles.


Bread Type	Approx. Calories (Per Piece)	Notes
Plain Whole Wheat Roti	~100-120 kcal (40g)	Cooked without oil/ghee.
Phulka (Dry Roti)	~93 kcal (40g)	Lighter version, minimal fat.
Roti with Ghee	~126 kcal (40g)	Added fat increases calorie density.
Plain Paratha	~200-300 kcal	Contains layered oil or ghee during preparation.
Plain Naan	~260-300 kcal	Made with refined flour, yeast, and often butter.
Multigrain Roti	~115 kcal (40g)	Higher in fiber and other nutrients.

Making Healthy Choices with Roti

For those on a diet, roti can be a healthy, versatile, and filling part of a balanced meal. The key is to be mindful of portions and preparation. Opting for a plain, un-oiled roti keeps the calorie count low while still providing essential nutrients like fiber. Pairing it with protein-rich dishes like dal and a variety of vegetables can help create a satisfying and well-rounded meal. Experimenting with different flour types, such as millets like bajra and ragi, can also introduce more variety and nutritional benefits while keeping calories in check. For a full guide on healthy eating and diet planning, resources like the USDA's Dietary Guidelines for Americans can be a valuable tool.

Conclusion

A 37g whole wheat roti is a modest source of calories, providing approximately 100 to 110 kcal. This figure is influenced by the type of flour used, its size, and the preparation method, with the addition of fats like ghee increasing the overall calorie count. By being conscious of these factors, roti can easily be incorporated into a balanced diet for weight management or overall health. A simple, plain whole wheat roti remains a nutritious and fiber-rich choice that stands up well against other, more calorie-dense Indian breads.

Frequently Asked Questions

Yes, whole wheat roti is considered healthier as it is higher in dietary fiber, vitamins, and minerals compared to a roti made from refined flour (maida), which can cause larger spikes in blood sugar.

To reduce calories, prepare your roti as a 'phulka,' cooking it on a tawa and then directly on a flame without adding any oil or ghee. Use whole wheat flour instead of refined flour and control portion size.

The number of rotis depends on your individual calorie goals, activity level, and overall diet. As part of a balanced diet, 2 to 4 rotis per day is generally acceptable for many adults.

Multigrain rotis often have a slightly lower calorie count per serving compared to standard whole wheat rotis and offer a richer profile of fiber and nutrients.

Adding ghee or oil significantly increases the calorie count. For example, a 40g roti with ghee can have around 126 kcal, compared to a plain 40g roti with approximately 112 kcal.

Eating roti at night is generally not bad for weight loss, as long as it fits within your daily calorie requirements. Opting for a high-fiber, oil-free roti at night can be a good choice.

The size directly impacts the calorie count and overall nutritional intake, as a larger roti is made from more dough. Weighing your dough, as in the case of a 37g roti, provides a more accurate calorie count.