Calories in 1 Roti

There are as many as 106 calories in one roti measuring 18 cm in diameter. In essence, roti is a flatbread made of wheat flour. The dish is a staple in many regions of India and can even be made even with using ragi (finger millet), jowar (sorghum), and bajra (pearl millet). This food item offers a mixture of carbohydrates, fibre, protein, and fat. Rotis are highly nutritious and have offer a range of health benefits. These include aiding in the regulation of blood sugar levels, maintaining good gut health, preserving both kidney and bone health, and aiding the normal functioning of cells in the body. For more information, please read the article listed below.

 

There are as many as 106 calories in one roti measuring 18 cm in diameter. In essence, roti is a flatbread made of wheat flour. The dish is a staple in many regions of India and can even be made using ragi (finger millet), jowar (sorghum), and bajra (pearl millet). This food item offers a mixture of carbohydrates, fibre, protein, and fat. Rotis are highly nutritious and offer a range of health benefits. These include aiding in the regulation of blood sugar levels, maintaining good gut health, preserving both kidney and bone health, and aiding the normal functioning of cells in the body. 

Nutrition Facts About Roti

Whole-wheat rotis are typically prepared out of dough kneaded from a mixture of whole-wheat flour, oil, and salt. The dough is then divided into portions, and each portion is rolled into a thin circle, which is cooked on a pan or open flame until it puffs up.

Here is a table that indicates the number of roti calories in one medium-sized roti of 18 cms diameter 

1 Roti Calories (medium-size)

106

Carbs

22.3 grams (82%)

Protein

3.8 grams (14%)

Fat

0.5 grams (4%)

How Many Calories Does a Roti Have?

With most of us now watching our weight and getting increasingly health-conscious, it is important to learn about the number of calories we consume through rotis everyday. Here is a list of calories of regular, whole-wheat rotis, along with other types of flatbread:

Roti Variety and Portion Size

Calories

Calories in 1 roti (small size of 15 cms in diameter)

71

Calories in 1 roti (35 grams serving)

92

Calories in 2 chapatis (medium size of 18 cm diameter, each)

212

Calories in 2 rotis (35 grams serving, each)

184

1 chapati calories (large size of 20 cm diameter)

137

Calories in one chapati (wheat, extra-large size of 25 cms dia)

185

1 wheat roti calories (100 grams serving)

264

1 jowar roti calories (1 piece, 43 grams)

49

1 bajra roti calories (1 piece, 39 grams)

119

1 akki roti calories ( 1 piece, 50 grams)

150

Check our calorie calculator to determine what your daily calorie intake should be.

Calories in Common Food Items with Roti

Rotis, when paired with veggies, and/or meat, can bring out the best of its nutrition benefits, and here are a few roti items that are high on taste and low on roti calories:

Roti Dish Name and Portion Size

Calories

Calories in 1 chapati (medium size of 20 grams) and sabzi (1 bowl)

220

Calories in chapati with ghee/parantha-plain (large size of 30 grams)

121

Calories in 1 aloo parantha with a bowl of curd (large size of 30 grams)

310

Calories in 1 tandoori roti (plain) with a bowl (30 grams) of moong dal

259

Calories in 1 chapati (medium size) with chicken curry

306

Calories in 1 oats roti with onion, coriander, and green chilly mixture (small)

88

1 doodhi thepla (small size)

65

Health Benefits of Roti/Chapati

The nutrient profile of rotis are known to provide useful health benefits, a few of which are listed below:

1. Regulates Blood Sugar Levels

  • Rotis contain about 82 % carbs, which help reduce the body’s stress levels

  • They are also high in dietary fibre, which regulates insulin production- a hormone responsible for maintaining stable blood glucose levels and preventing type-2 diabetes

2. Maintains Digestive Health

  • Rotis, rich with 10 % insoluble fibre, aid in digestion via gut-friendly bacteria and prevent constipation

  • The fibre in rotis is also proven to control cholesterol levels and lower the risk of heart diseases and colorectal cancers

3. Aids Normal Cell Function

  • Whole-wheat rotis, rich in water-soluble vitamin B, ensure the performance of normal cell functions and those necessary for the formation of fresh blood cells

  • They folate content also prevents neural birth defects in foetuses and newborns.

  • Ensure optimum kidney and bone health

  • Roti is also a good source of phosphorus, which is essential to maintain bone health, kidney functioning, regular heartbeat, nerve signalling, and muscle contraction

Roti vs Rice: Which is Better for Weight Loss?

If you are on a weight loss journey, then you would have been advised to cut down on carbs like rice and roti. However, both being a staple in our diet, it is difficult to avoid the consumption of either of them. But, if you have to choose between the two, then a comparison of their nutritional profiles and facts as stated below would surely help:

 

  • Roti and rice both have similar carb content and calorific value, but the dietary fibre in roti is higher than that of rice. Dietary fibre ensures that your stomach feels full and prevents unwanted cravings or hunger pangs- a key to weight loss.

  • Rice is also high in starch and easier to digest.

  • Roti is relatively richer than rice as it is packed with minerals such as potassium, magnesium, sodium, proteins, and calcium.

Given the comparison between roti and rice, roti emerges as a victor over rice when it comes to aiding weight loss. However, it must be noted that it takes a bit of everything on your plate for healthy weight management, and a limited amount of both rice and roti can do more good than completely being devoid of one of them.

Conclusion

Maintaining a balanced diet and healthy lifestyle is a work in progress towards achieving an appropriate BMI and BMR. Checking your BMI and BMR regularly not just helps you manage weight, but could also be beneficial when opting for health insurance policies. Insurers generally place a higher premium and low medical coverage on obese people, owing to any potential health complications which they might be prone to contracting.

Thus, maintaining a BMR and BMI is key to purchasing an exclusive health insurance policy that could charge you with low premiums, but provide a higher coverage against any medical emergency.

 

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Frequently Asked Questions About Calories in Roti:

How many calories are in 1 roti?

There are 106 Calories in 1 roti measuring 18 cm in diameter, give or take 10-20 calories, depending on the type of flour used to prepare the flatbread.

How many calories are in 1 chapati and 1 bowl of sabzi?

Usually, the duo of 1 chapati (medium size of 20 grams) and 1 bowl of sabzi amounts to about 220 calories. 

What are some nutritional facts about roti?

Mentioned below are the nutritional specifications when it comes to rotis:

  • 1 Roti Calories (medium-size) = 106

  • Carbs = 22.32 grams (82%)

  • Protein = 3.84 grams (14%)

  • Fibre = 2.8 grams (10%)

  • Fat = 0.52 grams (4%)

Can you eat curd daily?

Yes, it is perfectly safe to eat roti everyday. However, keep an eye on your intake. It is advisable to  limit it to three or four rotis in a day. 

What are the benefits of eating rotis?

Here are some important benefits of eating curd:

  • Regulates Blood Sugar Levels

  • Maintains digestive health

  • Supports normal cell function

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