Which calories are in 3 roti and how to manage them?

November 23, 2025 •

3 min read

Based on a standard medium-sized whole wheat roti containing approximately 120 calories, consuming three rotis would amount to roughly 360 calories. Understanding the precise calories in 3 roti is key to managing your daily intake and achieving your health goals.

Quick Summary

This nutritional guide provides a detailed analysis of the calorie content in three rotis, exploring how different flour types and cooking methods impact the total count. It also offers advice on portion control and healthier alternatives.

Key Points

Standard Calorie Count: Three medium (40g) whole wheat rotis contain approximately 360 calories.
Variable Calories: Roti calorie counts change significantly based on its size, the type of flour used, and whether oil or ghee is added during preparation.
Ghee Increases Calories: The addition of ghee or butter can add 45 or more calories per roti, significantly increasing the total meal calories.
Low-Calorie Alternatives: Options like ragi, bajra, and jowar rotis often have lower calories and a higher fiber content than standard wheat rotis.
Healthier Preparation: Making phulkas (dry-roasted rotis) instead of using oil or ghee is an effective way to reduce the calorie count.
Portion Control is Key: For weight management, pairing fewer rotis with more vegetables and protein creates a more balanced and filling meal.

How Many Calories Are in 3 Roti?

For a person consuming three rotis, the calorie count largely depends on the size and ingredients. As a reliable benchmark, a medium whole wheat roti, weighing about 40 grams, contains approximately 120 calories. This makes a meal of three medium rotis equate to around 360 calories. It is crucial to remember that this figure serves as a baseline, and various factors can significantly alter the final count. For instance, a smaller roti (around 32 grams) would have a lower calorie count of approximately 96 calories, while a larger one (52 grams) could contain up to 156 calories.

The Impact of Preparation on Calories

How a roti is prepared can have a significant effect on its caloric value. A phulka, which is a dry-roasted roti cooked without oil or ghee, will naturally have fewer calories than a chapati made with a little oil or one generously slathered with ghee. Adding just one teaspoon of ghee can increase a single roti's calorie count by as much as 45 calories. Therefore, three rotis with ghee could easily exceed 400-500 calories, making mindful preparation essential for calorie management.

Comparison of Different Roti Types

Choosing a different flour can change the nutritional profile and calorie count of your meal. Multigrain, millet, and gram flours offer alternative options to traditional whole wheat. The following table provides a clear comparison of how three rotis differ based on the flour used, assuming a medium size.


Roti Type	Calories (Approx.)	Protein (Approx.)	Fiber (Approx.)
Whole Wheat	360 kcal	9.3 g	11.7 g
Multigrain	345 kcal	8.7 g	9.6 g
Ragi (Finger Millet)	285 kcal	6.9 g	11.4 g
Jowar (Sorghum)	333 kcal	8.7 g	9.6 g
Bajra (Pearl Millet)	273 kcal	6.6 g	9.9 g

Note: Values for multigrain and millet rotis are based on 3 x 40g servings according to cited sources and may vary slightly based on the specific flour mix.

Making Healthier Roti Choices

For those watching their calorie intake, several strategies can help make roti a healthier component of your diet.

Embrace Phulkas: By cooking your rotis without oil or ghee, you can significantly reduce the added fat and calories.
Explore Alternative Flours: Consider switching from 100% whole wheat to multigrain or millet flours like ragi, bajra, or jowar. These alternatives often have a lower glycemic index and higher fiber content, promoting better blood sugar management and satiety.
Control Portion Sizes: Instead of consistently eating three medium rotis, consider pairing two rotis with a larger serving of high-fiber vegetables and protein to stay full and keep your total calorie count in check.
Adjust Thickness and Size: Making smaller, thinner rotis reduces the total amount of flour and, consequently, the calories per serving.
Combine with Healthy Pairings: The overall meal is as important as the roti itself. Serve rotis with protein-rich dals, vegetable curries, and salads to create a balanced and nutritious plate.

What are the benefits of roti for health?

Rotis are not just a source of carbohydrates; they offer several health advantages, particularly when made with whole grains. The high dietary fiber content aids in digestion and helps to prevent constipation. This fiber also contributes to feeling full for longer, which is beneficial for weight management. For individuals with diabetes, whole wheat rotis have a low glycemic index, helping to maintain stable blood sugar levels. Additionally, rotis are a good source of essential vitamins and minerals, including various B vitamins, iron, magnesium, and selenium, which support overall health and immune function. By opting for whole wheat or other millet-based flours, you can maximize these nutritional benefits.

Conclusion: Understanding Your Roti Calories

The number of calories in 3 roti is not a fixed figure but a variable that depends on size, flour type, and preparation. While a standard estimate puts it at approximately 360 calories, this can increase with the addition of ghee or decrease with different flours. For those aiming for weight loss or better health management, being mindful of these variables and incorporating healthier alternatives like millet rotis or dry-roasted phulkas can make a significant difference. Portion control and pairing rotis with a well-balanced, high-protein, and high-fiber meal are the most effective strategies for enjoying this staple food guilt-free. For a low-calorie multigrain roti recipe, check out this guide Tarla Dalal's Multigrain Roti recipe.

Frequently Asked Questions

For many healthy adults, three medium rotis can be part of a balanced meal, especially when paired with plenty of vegetables and protein. However, individual calorie needs vary based on activity level and health goals, so portion control is important.

Yes, whole wheat roti is a good choice for weight loss because it is high in dietary fiber, which promotes a feeling of fullness and can help prevent overeating. Opting for phulkas or millet rotis can further reduce the calorie count.

Roti is generally considered much healthier and lower in calories than naan. While a medium whole wheat roti has about 120 calories, a single naan can have 260-300 calories or more, as it is often made with refined flour and includes additional fats.

Different flours significantly impact calorie counts. For example, millet flours like ragi and bajra often result in lower-calorie rotis compared to standard whole wheat, while also providing unique nutritional benefits.

Yes, adding ghee to roti increases the calorie count. A small amount of ghee (around 5g) can add an extra 45 calories or more per roti.

Yes, people with diabetes can eat roti, especially those made from whole wheat or millets, due to their lower glycemic index and high fiber content. This helps in maintaining stable blood sugar levels, but portion control is crucial.

A phulka is a dry-roasted roti cooked without any oil or ghee. Because of this preparation method, it contains fewer calories and is a healthier alternative compared to rotis cooked with added fat.