How Much Protein Do 2 Rotis Have?

November 3, 2025 •

4 min read

According to nutrition data, a single medium-sized whole wheat roti (approx. 40g) contains roughly 3-4 grams of protein, meaning two rotis will provide between 6 and 8 grams. The exact protein count depends heavily on the flour used, preparation method, and size, making it a variable but still useful component of a meal.

Quick Summary

The protein content in two rotis, typically made from whole wheat flour, is around 6-8 grams. This amount is influenced by the type of flour, serving size, and cooking techniques, which all impact the overall nutritional value. It is best enjoyed as part of a complete meal with other protein-rich foods.

Key Points

Moderate Protein Source: Two medium whole wheat rotis typically provide 6-8 grams of protein, depending on their size and thickness.
Flour Matters: The protein content is most significantly affected by the type of flour; multigrain, besan, or ragi flours offer a higher protein count than standard whole wheat.
Enhance the Dough: Adding protein-rich ingredients like milk, yogurt, seeds (chia, flax), or even grated paneer to the dough increases the protein level.
Pair Strategically: To maximize protein intake, pair rotis with other protein-rich foods such as dal, curries with meat or paneer, or lentils.
Size and Prep: Larger or thicker rotis naturally contain more protein due to the increased amount of flour, while mindful cooking helps preserve nutritional value.
Complete Meal: Roti serves as a good protein contributor but should be part of a balanced meal for a complete amino acid profile.

Protein Content in 2 Rotis: A Detailed Breakdown

Two medium-sized rotis, or chapatis, serve as a staple carbohydrate in many meals and contribute a moderate amount of protein. The approximate protein value for two whole wheat rotis is 6-8 grams. However, this is not a fixed number, as several factors influence the final nutritional profile. The primary determinant is the type of flour. Whole wheat flour (atta) is the most common choice and contains around 13 grams of protein per 100 grams, whereas other flours can have significantly different values.

For example, multigrain flour blends or those incorporating lentil or chickpea flour can increase the protein content. Additionally, the size and thickness of the individual rotis will affect the total flour used and, consequently, the protein. Larger or thicker rotis will naturally use more flour, resulting in a higher protein count per serving. Preparation methods, such as adding dairy products like milk or yogurt to the dough, can also boost the protein content.

Factors Influencing Roti's Protein Content

Numerous variables contribute to the amount of protein in your rotis. By understanding these, you can make more informed dietary choices or modify your recipes to suit your nutritional goals.

Type of flour: Whole wheat flour is a solid choice, but switching to multigrain, besan (chickpea flour), or ragi (finger millet) flour can significantly increase the protein content.
Roti size: A small, thin roti will contain less protein than a larger, thicker one, as it requires less flour to make.
Recipe additives: Incorporating protein-rich ingredients like flaxseed powder, chia seeds, or even grated paneer into the dough can substantially elevate the final protein count.
Pairings: The accompanying dishes, such as dal, lentils, curries with chicken or paneer, and yogurt, are critical for forming a complete protein meal. Roti should be seen as a protein component, not the sole source.

Enhancing Protein in Your Roti

To create a more protein-packed meal, consider these easy-to-implement strategies:

Blend your flours: Mix high-protein flours like chickpea or soybean flour with regular whole wheat atta for a denser, more nutritious result.
Add protein powder: For a significant and convenient protein boost, blend a neutral-tasting protein powder, like a plant-based pea protein, into the flour before kneading.
Use dairy products: Substitute some or all of the water with milk or yogurt when preparing the dough. This adds both protein and calcium while also making the rotis softer.
Stuff your rotis: Fill your chapatis with protein-rich ingredients such as spiced paneer, mashed lentils, or tofu.

Comparison of Roti Protein Content


Roti Type	Estimated Protein per 100g	Notes
Whole Wheat	7-8g	Standard and most common.
Multigrain	8-9g	Varies depending on blend; includes other grains like oats and barley.
Besan (Chickpea Flour)	10-12g	Significantly higher protein; gluten-free alternative.
Ragi (Finger Millet)	9g	High in protein, iron, and fiber.

The Role of Roti in a Balanced Diet

While roti provides a decent amount of protein, it is not a complete source on its own. For optimal nutrition and muscle building, it should be combined with other protein-rich foods. A typical meal pairing, such as roti with dal (lentils), offers complementary amino acids that result in a complete protein source. For those seeking to increase their protein intake for weight management or muscle gain, focusing on a varied diet is key. Incorporating high-protein flours, seeds, and dairy into the dough is a simple and effective strategy, but the most significant protein gains come from pairing the roti with substantial protein-filled side dishes like lentils, chicken, or paneer. Ultimately, the protein from roti contributes to the overall daily intake, and when planned thoughtfully, it can be a vital part of a healthy diet. For more detailed nutrition facts and comparisons, explore resources like the USDA's food database.

Conclusion

In summary, two medium-sized whole wheat rotis provide approximately 6-8 grams of protein. This figure is influenced by the flour type, with options like multigrain, besan, and ragi offering higher protein counts. The overall protein contribution can be increased by adding protein-rich ingredients directly to the dough, such as milk, yogurt, or seeds. However, it is crucial to remember that roti is best complemented with other protein sources like lentils, paneer, or meat to create a nutritionally complete and balanced meal. By making simple adjustments to your ingredients and pairings, you can easily turn this staple flatbread into a more powerful component of your diet, helping you meet your health and fitness goals. The combination of its moderate protein content and high fiber makes it a healthier carbohydrate choice than refined options.

Frequently Asked Questions

Yes, multigrain roti generally has a higher protein content than whole wheat roti. The blend of different grains like oats, barley, and millets adds more variety and often a higher total protein value per serving compared to plain whole wheat flour.

Yes, you can safely add a neutral-tasting protein powder, like an unflavored plant-based pea or soy protein, to your roti dough. This is an effective and easy way to significantly boost the protein content without altering the flavor.

The amount of flour needed for one roti varies depending on its size. For a medium-sized roti (approx. 40g finished weight), about 30-40 grams of whole wheat flour is typically used.

A roti made with besan or chickpea flour has a higher protein content compared to a standard whole wheat roti. Per 100g, besan roti contains roughly 10-12g of protein, making it a protein-dense and gluten-free alternative.

While roti contains protein, it is not a primary source and is best for muscle building when paired with other protein-rich foods. The combination of carbs from the roti and protein from a side dish (like dal or paneer) is ideal for muscle growth and recovery.

Adding ghee to a roti does not significantly change its protein content. It primarily increases the fat and calorie count. The main protein source remains the flour and any other protein-boosting ingredients added to the dough.

Vegetarians can increase the protein in their roti meals by adding lentil or chickpea flour to the dough, stuffing rotis with paneer or mashed lentils, and serving rotis alongside high-protein dishes like dal, paneer curries, or yogurt.