How many fat is in three rotis? A comprehensive nutritional breakdown

November 23, 2025 •

3 min read

On average, three medium-sized whole wheat rotis, each weighing around 40 grams, contain approximately 9.6 to 11.1 grams of fat, but this amount can vary significantly based on preparation. Understanding exactly how many fat is in three rotis requires looking at the ingredients, cooking process, and portion size, all of which are explored in this guide.

Quick Summary

An analysis of the fat content in three rotis, detailing how variables like whole wheat flour's natural fat, the addition of ghee, and different cooking methods influence the overall nutritional profile for a balanced meal.

Key Points

Base Fat: Three medium whole wheat rotis contain approximately 9.6-11.1 grams of fat from the flour itself.
Ghee and Oil Impact: Adding ghee or butter significantly increases the total fat and calorie count, with a single teaspoon adding several grams of fat.
Preparation Matters: Cooking method, such as preparing an oil-free phulka, is a major factor in controlling the final fat content.
Flour Choices: Different flours like multigrain or millet-based options (e.g., bajra) possess different fat profiles and nutritional values.
Moderation and Balance: Roti is not inherently fattening and can be a healthy part of a balanced diet when paired with vegetables and proteins, and consumed in moderation.
Portion Control: The total fat and calories from rotis are most effectively managed by controlling portion size and limiting the number consumed.

Calculating the Fat Content in Three Rotis

To determine the approximate fat content in three rotis, we must consider the type of flour used, the size of each roti, and the preparation method. A medium-sized whole wheat roti (around 40 grams) is a common serving size and provides a good baseline for calculation. The base fat comes from the natural lipids found in the whole wheat flour itself.

The Impact of Added Fat: Ghee and Oil

Adding ghee (clarified butter) or oil is one of the most significant factors that increases the fat content of rotis. While whole wheat flour naturally contains some fat, a single teaspoon of ghee can add a substantial amount of extra fat and calories. For example, if a medium roti contains approximately 3.2 to 3.7 grams of fat from the flour, adding just a small amount of ghee (around 5 grams) can add another 4.5 to 5 grams of fat per roti. This means that three rotis with ghee could contain upwards of 24 grams of fat or more, depending on the exact quantity added.

Fat Content Varies with Flour Type

Not all rotis are made equal. The type of flour used fundamentally changes the nutritional makeup, including the fat content. While whole wheat is a popular and relatively healthy choice, alternatives like bajra (pearl millet) or ragi (finger millet) have different fat profiles. Multigrain flours also offer a different blend of nutrients, and their fat content depends on the specific grains included in the mix.

Cooking Methods and Their Role

Beyond the ingredients, the cooking method is crucial. A phulka, a type of roti cooked without any oil, represents the lowest fat option. In contrast, a simple roti cooked on a tawa (griddle) might use a minimal amount of oil, while a paratha, often fried with a generous amount of oil or ghee, will have a much higher fat count. The final fat content is therefore a direct result of these preparation choices.

Tips for Managing Fat Intake with Roti

For those conscious of their fat intake, here are some actionable tips:

Choose whole wheat or multigrain flour: These options offer more dietary fiber and nutrients compared to refined flour.
Prepare phulkas instead of regular rotis: Cooking without oil is the most effective way to minimize fat content.
Limit or omit added ghee/butter: If you enjoy the flavor, use a very small amount and spread it evenly, or only apply it to one side.
Combine with healthy pairings: Serve roti with protein-rich dishes like dal and plenty of vegetables to create a filling and nutritious meal.
Control portion sizes: Be mindful of the number of rotis consumed, as this is the most direct way to manage total calorie and fat intake.

Comparison of Roti Types

Here is a comparison of the approximate fat and calorie content for different types of roti, based on average medium-sized servings (approx. 40g).


Roti Type	Approximate Fat per Roti (g)	Approximate Calories per Roti (kcal)
Plain Whole Wheat Roti	3.2–3.7	112–120
Whole Wheat Roti with Ghee	7.7–8.7 (with 5g ghee)	157–165
Phulka (No Oil)	1–1.5 (from flour only)	93
Bajra (Pearl Millet) Roti	6.5	140

Note: Nutritional values are estimates and can vary based on exact flour composition and cooking methods.

Conclusion: Making Informed Dietary Choices

To conclude, the fat content in three rotis is not a single, fixed number but a range influenced by a few key factors. While the whole wheat flour provides a base level of fat, the addition of ghee or oil during cooking is the primary contributor to increased fat and calories. By opting for whole grains, limiting added fats, and practicing portion control, you can easily incorporate rotis into a healthy, balanced diet. Understanding these variables empowers you to make informed decisions about your food and promotes overall well-being. For more information on healthy fats in the diet, an authoritative resource can be found on UCLA Health's website.

Frequently Asked Questions

Three medium-sized whole wheat rotis, each approximately 40 grams, contain about 9.6 to 11.1 grams of fat from the flour. This amount increases considerably with the addition of oil or ghee.

While adding ghee increases fat and calories, it's not necessarily unhealthy when done in moderation. Ghee can add flavor and some healthy fats to your diet, but should be used sparingly for weight management.

Whole wheat flour naturally contains a small amount of fats, primarily polyunsaturated and monounsaturated. This constitutes the base fat content of a plain roti before any cooking oil or ghee is added.

No, fat content varies based on the type of flour and cooking method. For instance, a bajra roti has a different fat profile than a whole wheat roti, and a phulka has less fat than a roti prepared with oil.

Roti, especially when made from whole wheat flour, is generally considered a healthier option than naan. Naan is typically made with refined flour and often contains more fat and calories due to added ingredients like yogurt and butter.

The most effective way to reduce fat is to prepare phulkas, which are cooked without any oil. You can also minimize or completely avoid adding ghee or butter after cooking.

Three medium-sized rotis with a small amount of ghee (around 5 grams per roti) would contain approximately 471 to 495 calories, significantly more than plain rotis.