How Many Calories Does a Roti Have?

There are as many as 106 calories in a roti – a flatbread made of wheat flour. Rotis are staple in many regions of India and can be made even with 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 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 in the normal functioning of cells in the body. For more information, read the article listed below.

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Roti is a baked flatbread, predominantly made out of whole wheat flour and a little all-purpose flour in South Asian countries like India. There are also several common variations of roti made out of millets such as jowar(Sorghum), nachni or ragi (finger fillet), and bajra(pearl millet). Roti and chapati are interchangeably used, but there is a hairline difference between the two. Chapati, a slightly rustic version of roti and is fully made with whole wheat flour. Wheat roti or chapati is a staple food in northern parts of India and is eaten as a main meal throughout the year, whereas millet rotis are either seasonal or mostly found in parts of India below the Vindhyas. The number of calories in one roti (whole-wheat) of medium size measuring 18 cm in diameter is 106.

1. 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

22.32 grams (82 percent)

Protein

3.84 grams (14 percent)

Fibre

2.8 grams (10 percent)

Fat

0.52 grams (4 percent)

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 roti calories we consume daily. Here is a list of roti calories of regular, whole-wheat rotis, along with other types of rotis:

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

2 chapati calories (medium size of 18 cm dia each)

212

2 roti calories (35 grams serving each)

184

Calories in 1 chapati (large size of 20 cm dia)

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, 55 grams)

191

1 Bajra Roti calories (1 piece, 55 grams)

198

1 Ragi Roti calories (1 piece, 50 grams)

118

1 Akki Roti calories ( 1 piece, 50 grams)

150

Calories in Common Food Items with Roti

Rotis when paired with veggies, and 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 Roti with ghee/Parantha plain (large size of 30 grams)

121

Calories in 1 Aloo Parantha with a bowl (100 grams) 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:

Regulates Blood Sugar Levels

  • Rotis contain about 82 percent carbs, which help keep the body less stressed.

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

Maintains Digestive Health

  • Rotis, rich with 10 percent insoluble fibre, aids in digestion through gut-friendly bacteria and prevents constipation.

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

Performs Normal Cell Functions

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

  • The folate content also prevents neural birth defects in fetuses and newborns.

Preserves Kidney and Bone Health

  • Roti is also a good source of phosphorus, 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 either of them in our diet. 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. The 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 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 they might be prone to.

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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