How much protein is in 100 grams of atta?

December 8, 2025 •

4 min read

Nutritional data reveals that 100 grams of whole wheat atta, the flour used for making chapatis and other flatbreads, typically contains a moderate amount of protein, ranging from 12 to 14 grams. This figure can vary slightly based on the specific wheat variety and milling process.

Quick Summary

Whole wheat atta provides 12-14 grams of plant-based protein per 100 grams, but the exact amount depends on the wheat type and processing. While it is a valuable nutrient source, its protein is incomplete, so it should be combined with other foods to balance amino acids.

Key Points

Moderate Protein Source: 100 grams of whole wheat atta contains approximately 12 to 14 grams of protein, a valuable contribution to daily intake.
Incomplete Protein: The protein in atta lacks some essential amino acids, so it should be combined with other protein sources like legumes or dairy to create a complete profile.
Superior to Refined Flour: Whole wheat atta retains more protein, fiber, and micronutrients than refined flour (maida) because it uses the entire wheat kernel.
Factors Affecting Content: The protein level varies based on the wheat variety, growing conditions (including nitrogen levels), and the milling process.
Boost Protein Intake: Mixing multigrain flours or adding legume flours like sattu can increase the protein content of your atta.
Cooking Doesn't Reduce Protein: Normal cooking methods like making chapatis do not significantly diminish the protein content of atta.

Understanding the Protein Content in Whole Wheat Atta

Whole wheat atta, also known as chakki atta, is a fundamental part of diets across South Asia, prized for its ability to produce soft and nutritious flatbreads like roti and chapati. The protein content in 100 grams of this flour is a frequent query for those monitoring their nutritional intake. On average, whole wheat atta contains approximately 12 to 14 grams of protein per 100 grams. This is a notable contribution to daily protein needs, especially when compared to more refined flours.

The precise protein level can fluctuate based on several agricultural and processing factors. For instance, the specific type of wheat (e.g., hard vs. soft wheat), the soil quality, and the amount of nitrogen available during cultivation all play a role in determining the final grain composition. Critically, because whole wheat atta is made by grinding the entire wheat kernel—including the bran, germ, and endosperm—it retains more protein and other vital nutrients than refined flours like maida, which discard the fiber-rich bran and germ.

Factors Influencing Protein Levels in Atta

Several variables can cause the protein content of atta to vary from one brand or batch to another. Understanding these factors can help consumers make more informed choices:

Wheat Variety: Different wheat varieties naturally possess different protein contents. Harder wheats tend to have higher protein levels, while softer wheats are lower in protein but higher in starch.
Growing Conditions: The environment in which wheat is grown, including temperature, rainfall, and soil composition, influences its nutritional makeup. Nitrogen availability, often managed through fertilizers, is a key determinant of grain protein content.
Milling Process: The traditional stone-ground (chakki) method used for whole wheat atta ensures the entire kernel is milled, preserving all three parts of the grain and maximizing nutrient retention. In contrast, roller-milling can generate more heat, potentially impacting protein quality, or can be used to separate and remove the bran and germ entirely.

The Importance of a Balanced Protein Intake

While atta is a good source of plant-based protein, it is important to remember that wheat protein is considered "incomplete." This means it lacks sufficient quantities of certain essential amino acids that the body cannot produce on its own. However, this is easily remedied by pairing atta-based meals with complementary protein sources, a practice deeply rooted in many traditional diets. For example, a classic Indian meal often pairs roti with dal (lentils) or curd (yogurt). These food combinations provide the full spectrum of essential amino acids, supporting muscle repair, energy, and overall health.

How to Maximize Protein Intake with Atta

Even within the typical range, there are ways to enhance the protein content of your atta-based meals. Here are a few simple strategies:

Choose Multigrain Atta: Many brands offer multigrain atta, which blends whole wheat with other grains and legumes like soya, oats, or chickpea flour. These blends significantly boost the total protein and fiber content.
Add Legume Flours: For a DIY approach, mix a small proportion of high-protein legume flour, such as chickpea flour (besan) or roasted gram flour (sattu), into your whole wheat atta before kneading.
Pair with High-Protein Sides: As tradition dictates, serving chapatis with protein-rich dishes like lentils, paneer, or meat curry ensures a complete protein meal. For a vegetarian option, pairing with dairy products like curd or a lentil stew is excellent.

Comparison of Atta, Maida, and Multigrain Flour

To illustrate the nutritional differences, particularly concerning protein, consider the following comparison table. These values are approximate, as they depend on the specific processing and variety.


Nutrient (per 100g)	Whole Wheat Atta	Refined Flour (Maida)	Multigrain Atta (approx.)
Protein	12–14g	10–12g	13–16g
Dietary Fiber	10–12g	1–3g	12–15g
Energy (kcal)	~340	~364	~350
Processing	Whole grain	Endosperm only	Blend of grains/legumes
Micronutrients	High	Low	High

This comparison highlights that while maida isn't necessarily lower in protein quantity, it is significantly lacking in fiber and micronutrients, making whole wheat atta the more nutrient-dense choice. Multigrain atta typically provides the highest protein content due to the blend of various high-protein ingredients.

Conclusion

In summary, 100 grams of whole wheat atta is a reliable source of plant-based protein, providing around 12 to 14 grams. Its total nutritional value, which includes fiber, minerals, and carbohydrates, makes it a healthy and balanced dietary staple. However, due to its incomplete protein status, pairing it with complementary protein sources like legumes, dairy, or other grains is the best strategy for maximizing its health benefits. By understanding the factors that influence its protein content and making smart dietary choices, consumers can effectively use atta as a foundation for nutritious and wholesome meals.

Visit Healthline for more detailed information on wheat nutrition.

Frequently Asked Questions

While the total protein quantity per 100g can sometimes be similar between whole wheat atta and maida, whole wheat atta is significantly more nutritious. Maida is stripped of the bran and germ during processing, resulting in far less fiber, vitamins, and minerals compared to whole wheat atta.

No, the protein found in atta is incomplete, meaning it doesn't contain all nine essential amino acids in sufficient amounts. To make it a complete protein, it should be paired with legumes (like dal), dairy (curd), or other complementary protein sources.

For most whole wheat atta, the protein content per 100 grams typically falls within the 12 to 14 gram range. This can change based on the specific variety of wheat used for milling.

Yes, different wheat varieties have varying protein contents. For example, hard wheats tend to have higher protein content and are better for bread-making, while softer wheats are typically lower in protein.

You can increase the protein by using multigrain atta blends or by mixing additional legume flours like chickpea flour (besan), soya flour, or roasted gram flour (sattu) into your standard atta.

No, cooking methods like baking or roasting do not significantly reduce the protein content in atta. However, over-refining the flour or using lower-quality grains can diminish its nutritional value.

Yes, most multigrain atta blends are formulated to have a higher protein content than standard whole wheat atta. This is achieved by combining whole wheat with other high-protein grains and legumes.