How much protein is in 100 grams of whole wheat roti?

December 3, 2025 •

4 min read

Studies suggest that a 100-gram serving of plain whole wheat roti contains approximately 7.85 to 9.61 grams of protein, a figure that can vary slightly depending on the exact flour and preparation method used. This makes whole wheat roti a moderate source of plant-based protein, an essential component of a balanced diet for building and repairing tissues.

Quick Summary

A 100-gram serving of whole wheat roti contains a moderate amount of protein, alongside complex carbohydrates and fiber. The protein content can be significantly increased by adding other protein-rich ingredients to the dough.

Key Points

Protein Content: 100g of whole wheat roti contains 7.85 to 9.61 grams of protein, varying slightly by source.
Complete Protein Meal: Pair roti with legumes, lentils, or dairy to get a complete amino acid profile.
Boosting Protein: Add flours like besan (chickpea flour) or sattu (roasted gram flour) to significantly increase protein per serving.
Adding Nutrients: Grated paneer or tofu can be kneaded into the dough for extra protein and a softer texture.
Increase Fiber and Vitamins: Mixing in pureed spinach, carrots, or millets like ragi adds essential vitamins and fiber.
Consider Nuts and Seeds: Ground flaxseeds, chia seeds, or almonds can boost protein and healthy fat content.

Understanding the Nutritional Profile of Whole Wheat Roti

Whole wheat roti, a staple in many cuisines, is valued for its nutritional benefits beyond just its energy content. The protein in 100 grams of whole wheat roti, typically ranging from 7.85 to 9.61 grams, is an important factor for individuals monitoring their macronutrient intake. This protein, primarily from the whole wheat flour, is crucial for various bodily functions, including muscle repair and immune support. However, unlike animal-based proteins, the protein found in wheat is not a 'complete' protein, meaning it lacks one or more of the essential amino acids. This is why pairing roti with legumes, lentils, or dairy is a common practice to create a complete protein meal.

Other Key Nutrients in Whole Wheat Roti

Beyond protein, 100g of whole wheat roti provides a host of other beneficial nutrients, which collectively contribute to its health-promoting properties.

Complex Carbohydrates: Constituting a significant portion of its weight, complex carbs provide sustained energy, helping to regulate blood sugar levels.
Dietary Fiber: The high fiber content in whole wheat aids in digestive health, promotes a feeling of fullness, and can help manage cholesterol levels.
Minerals: It is a good source of vital minerals such as iron, magnesium, zinc, and phosphorus, which are important for bone health, nerve function, and overall metabolic processes.
B Vitamins: Whole wheat roti contains several B vitamins, including B1, B2, and B3, which are essential for energy metabolism.

Factors Affecting the Protein Content in Roti

The protein content in your roti isn't static and can be influenced by several factors. These variables can mean the difference between a roti with good protein and one that is truly protein-packed.

Flour Quality: The type and quality of whole wheat flour (atta) used plays a major role. Different wheat varieties have varying protein percentages.
Preparation Method: The cooking method, including the amount of oil or ghee used, can alter the total nutritional profile. While it may not increase protein directly, it affects the overall caloric density.
Additional Ingredients: Mixing in other protein-rich flours or ingredients is the most effective way to actively boost the protein. For instance, combining whole wheat with besan (chickpea flour) dramatically increases the protein per 100g.
Hydration and Kneading: The amount of water and the duration of kneading can affect the dough's texture and how the flour's gluten (a type of protein) develops, impacting the final roti's consistency but not the total protein mass.

How to Increase Protein in Your Roti

Making a more protein-rich roti is straightforward. Here are several effective strategies:

Add Protein-Rich Flours: Mix whole wheat flour with other high-protein options. A simple combination of 60% whole wheat and 40% besan (chickpea flour) can almost double the protein content of your roti.
Incorporate Legume Purees: Blend pureed cooked or sprouted legumes, like moong or chickpeas, into your dough. This adds both protein and fiber while improving the roti's softness.
Mix in Grated Tofu or Paneer: Grating firm tofu or paneer and kneading it into the dough is an excellent way to boost protein. It also adds a creamy texture to the finished flatbread.
Add Seeds and Nuts: Including ground seeds, such as flax, chia, or hemp, provides a protein and healthy fat boost. Keep the ratio at 10-15% of the total flour to avoid a dry dough.
Use Other Multigrain Flours: Blending whole wheat with millets like ragi (finger millet) or jowar (sorghum) can increase the overall protein and fiber content.
Include Pureed Vegetables: Adding pureed spinach or beetroot can increase micronutrients and fiber. While not a massive protein booster, it contributes to overall nutritional value.

Protein in a Plain Roti vs. Protein-Boosted Roti

To illustrate the impact of adding high-protein ingredients, here is a comparison based on approximate values for a 100-gram serving.


Roti Type	Protein (grams)	Fiber (grams)	Key Protein Source
Plain Whole Wheat	7.85 - 9.61	~9.7	Whole Wheat
With Besan (40%)	~18	~12	Chickpea Flour
With Soy Flour (10%)	~13-15	~10	Soy Flour
With Tofu/Paneer	~12-15	~10	Tofu/Paneer
With Sattu (1:2 ratio)	~20-22	~14	Roasted Gram Flour

Conclusion

While a standard whole wheat roti offers a respectable amount of protein, it's easily improved upon with strategic additions. The protein content in 100 grams of whole wheat roti can be significantly enhanced by incorporating flours like besan or sattu, or ingredients such as paneer and pureed legumes. These simple culinary modifications not only increase the protein but also boost the fiber and nutrient density, making your everyday flatbread an even more powerful component of a healthy, balanced diet. Focusing on these high-protein hacks can help meet dietary goals for weight management, muscle building, or overall wellness without sacrificing the comfort of this beloved staple. For more in-depth nutritional information on whole wheat flour, you can refer to authoritative resources on diet and health. Zarea provides further details on wheat nutrition. Remember to always use whole wheat flour for maximum benefit over its refined counterpart.

Frequently Asked Questions

Yes, the protein from whole wheat roti contributes to your total daily protein intake. Although it is not a complete protein on its own, it is a valuable part of your diet.

The terms chapati and roti are often used interchangeably. The protein content will be determined by the type of flour used (in this case, whole wheat) and the preparation, not the name.

To make higher-protein roti, mix whole wheat flour with other protein-rich flours like besan, sattu, or soy flour. You can also knead in grated paneer, tofu, or pureed legumes.

Standard cooking methods like roasting on a tawa do not significantly alter the protein content of the roti itself. However, ingredients added during preparation, like extra flours, have a direct impact on the final protein amount.

Yes, whole wheat roti is generally a better source of protein and fiber than white bread, as the latter is made from refined flour that has had most of its nutrients removed during processing.

Absolutely. Blending whole wheat flour with other grains like ragi, jowar, or bajra can increase the overall protein, fiber, and mineral content of your rotis.

To make a complete protein meal with roti, serve it alongside a lentil-based dish (like dal), chickpeas, or a yogurt-based curry. The combination provides all the essential amino acids.