Nutrition Diet: How much are 2 roti calories? Unpacking the Details

November 3, 2025 •

4 min read

On average, two medium-sized whole wheat rotis contain approximately 224-240 calories. Understanding precisely how much are 2 roti calories? is a fundamental step for anyone looking to manage their weight or maintain a balanced diet, as this figure can change based on size, preparation, and flour type.

Quick Summary

The calorie count for two rotis is influenced by their size, flour type, and added fat like ghee or oil. A pair of medium whole wheat rotis typically contains 224-240 calories. This guide details nutritional breakdowns and healthier preparation methods.

Key Points

Medium Roti Calories: Two medium-sized, plain whole wheat rotis contain approximately 224-240 calories.
Factors Affecting Calories: Calorie content is influenced by size, flour type (whole wheat vs. millet), and whether oil or ghee is added during cooking.
High in Fiber: Whole wheat roti is a good source of dietary fiber, which aids digestion, promotes satiety, and is beneficial for weight management.
Choose Healthier Variations: Low-calorie options include phulka (cooked without oil) and rotis made from millets like ragi or bajra.
Balance with Other Foods: Pair rotis with vegetables, lentils, and lean proteins to create a balanced meal rich in various nutrients.
Weight Management Benefits: The complex carbohydrates in roti provide sustained energy, helping to regulate blood sugar and prevent overeating.

Understanding Roti Calories: More Than a Simple Number

Roti, a staple in many South Asian cuisines, is often considered a healthier alternative to refined grains like white bread. However, the exact calorie count is not a fixed number and varies based on several key factors. While the average for two medium-sized, plain whole wheat rotis falls between 224 and 240 calories, this can be influenced by the type of flour used, the size and thickness of the bread, and whether any fat like oil or ghee is added during preparation.

The Anatomy of Roti: Ingredients and Preparation

To understand the calorie count, it's essential to look at the ingredients. A traditional roti is made from whole wheat flour (atta), water, and sometimes a pinch of salt. When kneaded and cooked on a hot pan (tawa) without oil, it becomes a puffier version called a phulka, which is lower in calories. Adding ghee or butter, common for flavor and softness, will significantly increase the calorie and fat content. For instance, adding just one teaspoon of ghee can add about 45 calories.

Calorie and Nutrition Breakdown

A medium-sized, plain whole wheat roti (around 40g) provides roughly 112 calories. This breaks down into several key macronutrients:

Carbohydrates: Approximately 17.9 grams, primarily from complex carbohydrates.
Protein: Around 2.9 grams, essential for muscle repair and building.
Dietary Fiber: A significant 3.2 grams, which aids digestion and promotes satiety.
Fat: About 3.2 grams, with lower saturated fat levels compared to other breads.

Comparing Different Roti Types

Not all rotis are created equal. Different flour choices offer varying nutritional benefits and calorie counts. Here is a look at how different types stack up based on a medium (40g) portion:


Roti Type	Approximate Calories (kcal)	Key Benefits
Whole Wheat Roti	112	High in fiber, supports digestion and blood sugar stability.
Phulka (without oil)	93	Lower in fat and calories, great for calorie-conscious diets.
Ragi (Finger Millet) Roti	95	Rich in calcium and fiber, beneficial for bone health.
Bajra (Pearl Millet) Roti	91	High in fiber and iron, good for heart health and digestion.
Multigrain Roti	115	Made with a blend of flours, boosts immunity and overall nutrition.
Roti with Ghee	126+	Adds a small amount of extra calories and fat, making it more satiating.

Roti and Weight Management

For those focused on weight management, roti is a beneficial dietary component due to its high fiber content. Unlike simple carbohydrates, the complex carbohydrates and fiber in whole wheat roti are digested slowly, leading to a sustained release of energy and preventing sudden blood sugar spikes. This helps control appetite and reduces the likelihood of overeating. By choosing low-calorie varieties like phulka or millet-based rotis, and limiting added fat, you can easily integrate them into a weight-loss plan. For effective dietary management, it's wise to pair rotis with other nutrient-dense foods like vegetables and lentils.

The Importance of a Balanced Plate

While roti provides essential carbohydrates and fiber, it should be part of a balanced meal. Pairing rotis with a variety of vegetables (sabzi), lentils (dal), and a side of yogurt (curd) ensures a wholesome intake of vitamins, minerals, and protein. This practice helps maximize the nutritional value of your meal and keeps you feeling full and energized. Including lean protein sources like paneer or soya also enhances the satiety factor and supports muscle health.

Homemade Roti: Controlling Calories

Making roti at home gives you complete control over the ingredients and preparation. To calculate the calories of a homemade roti, you can use the following steps:

Weigh the dough: A general rule of thumb is that 1 gram of flour has approximately 3.4 calories.
Estimate flour usage: If you use 30g of whole wheat flour for a small roti, that's about 102 calories before cooking.
Account for fat: Add the calories from any oil or ghee used. One teaspoon of ghee adds roughly 45 calories.
Consider cooking method: A plain tawa-cooked roti (phulka) will be lower in fat and calories than one fried or brushed with fat. Using a non-stick tawa can help minimize the need for oil.

Conclusion

The answer to how much are 2 roti calories? is approximately 224-240 for medium, plain, whole wheat versions, but this figure is just the starting point. The overall nutritional impact depends heavily on preparation and pairing. Choosing whole grains, opting for low-fat cooking methods, and balancing your plate with vegetables and protein are all simple but effective strategies for integrating roti into a healthy diet. By being mindful of these factors, you can enjoy this nutritious flatbread while working towards your health goals.

For more information on the benefits of whole grains in your diet, you can refer to authoritative sources like MyPlate. Whole Grains | MyPlate.

Frequently Asked Questions

A roti made from refined flour (maida) is slightly higher in calories than a whole wheat roti of the same size and is also less nutrient-dense. A 70g refined flour roti has about 210 calories, while a whole wheat one has about 190 calories.

Yes, roti is generally considered better for weight loss than white rice. It contains more dietary fiber, which helps keep you feeling full for longer. Roti also has a lower glycemic index, which helps prevent blood sugar spikes.

To make a lower-calorie roti, use whole wheat flour or millet-based flours like ragi or bajra. Cook them as a phulka without adding any oil or ghee, and avoid making them too thick or large.

A phulka is a lighter version of a roti that is puffed up directly over a flame without using oil or ghee, resulting in a lower calorie count. One medium phulka has about 93 kcal, while a medium roti has about 112 kcal.

Yes, adding ghee increases the calorie and fat content. One medium (40g) roti with ghee can contain 126 kcal or more, compared to the 112 kcal of a plain roti, with the total depending on how much ghee is added.

Whole wheat roti is a good option for people with diabetes because its high fiber content and low glycemic index help maintain stable blood sugar levels. Millet-based rotis like ragi or jowar are also excellent choices.

Pair rotis with a variety of nutritious foods to balance your meal. Serve them with dal (lentils) for protein, sabzi (vegetables) for vitamins and fiber, and curd (yogurt) for calcium and probiotics.