How many carbs are in 5 Roti?

December 9, 2025 •

3 min read

One medium-sized whole wheat roti (approx. 40g) contains roughly 18-20 grams of carbohydrates. Based on this average, 5 roti would contain approximately 90 to 100 grams of total carbohydrates, though this can vary significantly depending on size, flour type, and preparation method. Understanding these figures is crucial for anyone tracking their macronutrient intake.

Quick Summary

An average serving of 5 medium-sized whole wheat rotis contains between 90 and 100 grams of carbohydrates. The exact amount is influenced by the roti's size, flour, and ingredients. This guide explores the nutritional profile and preparation variations to help manage dietary carb intake.

Key Points

Estimate Carbohydrate Count: 5 medium-sized whole wheat rotis contain approximately 90-100g of total carbohydrates.
Size and Flour Matter: The exact carb count varies based on the roti's size and the type of flour used, such as whole wheat, jowar, or ragi.
Balance Your Meals: Pair roti with protein and high-fiber vegetables to create a balanced meal that helps manage blood sugar and promotes satiety.
Experiment with Flours: Using alternative flours like bajra or jowar can alter the nutritional profile and may be a better fit for specific dietary needs.
Focus on Complex Carbs: The complex carbohydrates and fiber in whole wheat roti provide sustained energy, unlike refined carbohydrates found in white bread.

Understanding Roti and Its Carbohydrate Content

Roti, a staple flatbread in many South Asian diets, is primarily made from whole wheat flour and is a significant source of carbohydrates. While it provides essential energy, understanding its precise nutritional value is key for managing your diet, particularly for those on low-carb or diabetic-friendly meal plans. The carbohydrate count in a serving of 5 roti is not a fixed number, but an estimate based on average values, typically ranging from 90 to 100 grams depending on several factors.

Factors Influencing Roti's Carb Count

Several variables can cause the carbohydrate content of 5 roti to fluctuate. Knowing these details can help you make more informed dietary choices.

Size: A medium roti weighs around 40g and contains approximately 18-20g of carbohydrates. A larger or thicker roti can increase the carb load per piece, significantly affecting the total for a 5-roti serving.
Flour Type: The most common variety is whole wheat (atta), which is rich in complex carbs and fiber. However, using different flours alters the nutritional profile. For example, a multigrain roti or one made with millet flour (like bajra or jowar) may have a slightly different carb count.
Preparation: The way a roti is prepared can also make a difference. Adding oil or ghee during the kneading or cooking process will increase its fat and calorie content, but not its primary carbohydrate makeup.

A Comparative Nutritional Breakdown

To provide a clearer picture, here is a comparison of the approximate nutritional values for 5 medium (40g) whole wheat rotis versus other common flours. All values are approximate and based on standard preparation without added fats.


Nutrient (per 5 Roti)	Whole Wheat (Atta)	Jowar (Sorghum)	Ragi (Finger Millet)
Carbohydrates	90-100 g	~75 g	~103.5 g
Calories	~600 kcal	~500 kcal	~695 kcal
Protein	~15.5 g	~13.5 g	~15 g
Dietary Fiber	~19.5 g	~20 g	~18.5 g

Note: Nutritional data for Jowar and Ragi is an estimate based on a per-100g value and multiplied by the typical weight of 5 rotis. Actual values may vary based on exact flour composition.

Tips for Managing Carbohydrate Intake with Roti

For those watching their carbohydrate consumption, roti can still be part of a healthy and balanced diet. Here are some strategies to help you manage intake effectively:

Modify Serving Size: Reduce the number of rotis per meal or the total daily consumption to control your carbohydrate load.
Experiment with Different Flours: Incorporating a mix of flours like bajra, jowar, or ragi can offer different nutritional profiles and fiber content. These can sometimes be better options for those managing blood sugar levels.
Increase Fiber: Adding extra fiber-rich ingredients like psyllium husk (isabgol) to your atta can increase satiety and aid in digestion, helping you feel fuller with fewer rotis.
Balance Your Plate: Pair your roti with plenty of vegetables, a good source of protein (like lentils or paneer), and healthy fats. This balanced approach helps regulate blood sugar spikes and keeps you full longer.

The Role of Complex Carbohydrates in Your Diet

It's important to remember that not all carbohydrates are created equal. The complex carbohydrates found in whole wheat roti, unlike simple sugars, are broken down more slowly by the body. This provides a sustained release of energy, preventing the rapid spikes and crashes in blood sugar associated with processed foods. Roti also contains essential dietary fiber, which is vital for digestive health and helps control cholesterol levels.

Conclusion

To determine the total carbs in 5 roti, a useful approximation for standard whole wheat flatbreads is 90 to 100 grams. However, this is a flexible figure influenced by the bread's size and the type of flour used. By being mindful of these variables and employing strategic dietary adjustments—such as varying flour types, controlling portion sizes, and balancing meals with other nutrients—you can successfully incorporate roti into a healthy eating plan. The key is moderation and informed decision-making to align this staple food with your specific health and wellness goals. Understanding the nutritional breakdown allows for a balanced approach to enjoying this traditional meal while maintaining good health.

For more detailed nutritional information and a variety of recipes, you can consult a reliable source like the USDA's FoodData Central for specific flour and ingredient data.

Frequently Asked Questions

Yes, whole wheat roti is a good source of complex carbohydrates, providing sustained energy and dietary fiber which is beneficial for digestion.

No, adding ghee increases the fat and calorie content of the roti, but does not alter the carbohydrate content, which comes from the flour.

Based on an average of 120 kcal per medium roti, 5 rotis would contain approximately 600 calories, though this number can change with added fats or different flours.

Yes, individuals with diabetes can eat roti in moderation, especially if made from whole grains like wheat, jowar, or ragi, due to their fiber content. Portion control and pairing with protein are key.

Yes, whole wheat roti is generally considered healthier than white bread because it contains more dietary fiber and complex carbohydrates, which lead to a more gradual release of energy.

The carbohydrate count differs per 100g serving, with whole wheat containing around 46g and jowar containing approximately 75g, though serving sizes often vary.

You can reduce the carb content by mixing whole wheat flour with lower-carb options like almond flour, or by using other flours such as jowar or ragi.