How many carbs are in one homemade roti?

December 1, 2025 •

3 min read

According to nutritional data, a single medium-sized whole wheat homemade roti (approximately 40 grams) contains an average of 15 to 20 grams of carbohydrates. Understanding how many carbs are in one homemade roti is crucial for managing your dietary intake, especially for those tracking macronutrients for weight management or health conditions like diabetes.

Quick Summary

A medium homemade roti made from whole wheat flour typically contains 15 to 20 grams of carbohydrates. This can vary based on the roti's size, ingredients, and preparation method, including the type of flour and use of oil.

Key Points

Average Carb Count: A medium homemade whole wheat roti (40g) contains roughly 15-20 grams of carbohydrates.
Factors Affecting Carbs: Roti's size, thickness, type of flour used, and added ingredients like ghee or oil all influence its final carb content.
Whole Wheat Benefits: Complex carbohydrates in whole wheat roti provide sustained energy and, along with fiber, aid digestion and satiety.
Lowering Carbs: Reduce carbs by using thinner rotis, blending whole wheat with low-carb flours, or incorporating vegetables into the dough.
Balanced Meals: For healthy eating, pair roti with protein-rich foods and vegetables to maintain balanced blood sugar and feel full longer.
Healthier Alternative: Homemade whole wheat roti is a more nutritious alternative to refined-flour items like naan, which has a higher carb count.

A homemade roti, or chapati, is a staple flatbread in many South Asian cuisines, celebrated for its simplicity and nutritional value. The primary ingredient, whole wheat flour, is a complex carbohydrate, providing sustained energy. While the carb count can vary, a standard 40-gram roti is a good estimate for daily meal planning.

Factors Affecting Carb Content in Homemade Roti

The carbohydrate count of your homemade roti is not a fixed number; it can be influenced by several variables that you can control.

Size and Thickness

This is arguably the most significant factor. A larger, thicker roti will use more flour and thus contain more carbohydrates. A smaller, thinner phulka (a type of roti cooked without oil) will have a lower carb count. For example, a 30-gram roti may have around 14 grams of carbs, while a 50-gram roti could contain closer to 22 grams.

Type of Flour

While whole wheat is standard, other flours can alter the nutritional profile. Some options include:

Multigrain Flour: A blend of grains like jowar, bajra, and ragi with whole wheat, which can slightly lower the glycemic index and change the carbohydrate load.
Millets: Flours like jowar (sorghum) or bajra (pearl millet) offer different fiber and nutrient levels, impacting the overall carb percentage.
Refined Flour (Maida): Contains more refined carbs and fewer nutrients compared to whole wheat, potentially causing a quicker spike in blood sugar levels.

Preparation Method

Added Fats: The addition of ghee or oil increases the fat and calorie content, but does not significantly alter the carbohydrate count from the flour itself. A phulka, cooked dry on a griddle, is the lowest-calorie and lowest-fat option.
Dough Ingredients: Some recipes add other ingredients to the dough, like gram flour (besan) or jackfruit flour, to lower the net carbs, making them diabetic-friendly.

Homemade Roti vs. Other Breads: A Carbohydrate Comparison


Bread Type	Serving Size	Approximate Carbohydrates	Approximate Fiber	Notes
Homemade Roti (Whole Wheat)	1 medium (40g)	18-20g	3-4g	Complex carbs, higher fiber.
White Bread (1 slice)	1 slice	15g	~0.5g	Refined carbs, lower nutritional value.
Naan (Refined Flour)	1 piece	~45g	~1g	High in refined carbs, low in fiber.
Store-Bought Tortilla	1 medium (45g)	~20-25g	~1g	Often contains additives and preservatives.

Health Implications of Roti Carbohydrates

Unlike simple carbohydrates found in refined sugars and white bread, the carbs in a homemade whole wheat roti are primarily complex carbohydrates. This means they are digested slowly, providing a steady release of energy and helping to prevent blood sugar spikes. This, along with the high fiber content of whole wheat, contributes to better digestive health and prolonged feelings of fullness, which can be beneficial for weight management.

For those monitoring their intake, especially diabetics, portion control is essential. Pair your roti with protein-rich foods like lentils (dal) and plenty of vegetables to create a balanced, nutrient-dense meal that keeps you satisfied without overeating carbohydrates. The simple act of choosing whole wheat over refined flour significantly boosts the fiber, vitamin, and mineral content of your meal.

How to Modify Your Roti for Lower Carbs

If you are aiming to reduce your carbohydrate intake, there are several effective strategies you can employ when making your own rotis:

Blend Flours: Incorporate low-carb flour alternatives. Using a blend of whole wheat flour with almond flour, coconut flour, or chickpea flour can reduce the overall carb count. Some recipes for diabetics specifically incorporate jackfruit flour for its benefits.
Add Vegetables: Incorporating pureed vegetables like spinach, fenugreek leaves (methi), or grated cauliflower into the dough can bulk it up with fiber and nutrients, reducing the amount of high-carb flour needed.
Make Thinner Rotis: Simply rolling your rotis thinner will use less dough per serving, naturally lowering the carb count. Using a smaller rolling pin and a light touch can help achieve this.
Try Millets: Flours from millets like ragi (finger millet) or bajra (pearl millet) can offer a healthier, lower-glycemic-index alternative to pure wheat flour.

Conclusion

The number of carbs in one homemade roti is not uniform but generally falls within a predictable range, averaging 18-20 grams for a medium-sized, 40-gram whole wheat version. By understanding the key factors that influence this number—flour type, size, and preparation—you can make informed decisions to align your roti consumption with your dietary and health objectives. Homemade roti remains a nutritious and versatile food, offering complex carbohydrates and fiber that support overall health when enjoyed as part of a balanced diet.

For more in-depth nutritional data on various food items, consider exploring resources like the USDA FoodData Central.

Frequently Asked Questions

Yes, homemade whole wheat roti is a very healthy source of complex carbohydrates. Unlike simple, refined carbs, its complex nature means it's digested slowly, providing a steady release of energy and helping manage blood sugar levels.

A phulka, which is a dry-roasted roti cooked without oil, typically contains fewer calories and slightly fewer carbs than a roti prepared with added ghee or oil. A medium phulka can have around 93 kcal, while a medium roti with ghee may have 126 kcal.

Yes, people with diabetes can eat whole wheat roti as it has a moderate glycemic index and is a good source of dietary fiber, which helps maintain stable blood sugar levels. Portion control is key, and pairing it with high-fiber, high-protein foods is recommended.

No, adding ghee increases the fat and calorie content of the roti, not the carbohydrate count itself. The carbs come from the flour used, while the ghee adds dietary fat.

You can use millet flours such as ragi (finger millet) or jowar (sorghum), or create a multigrain blend. Some recipes also incorporate low-carb flours like chickpea flour or specifically formulated diabetic flour mixes.

Homemade roti is often healthier because you have complete control over the ingredients, ensuring it is made with 100% whole wheat flour and contains no unnecessary preservatives or additives, which can be found in some store-bought versions.

There is a significant carb difference. Naan is typically made with refined flour and often includes yeast and yogurt, resulting in a much higher carb count and less fiber. A naan can contain around 45g of carbs, compared to the 15-20g in a medium whole wheat roti.