If you’re watching your diet or trying to lose weight, you’ve probably wondered how many calories in roti. This simple question is on the mind of millions of Pakistanis who eat roti with almost every meal. Understanding the calorie content can help you make smarter food choices without giving up this beloved staple.
Roti, also known as روٹی or چپاتی (Chapati) in Urdu, is a whole wheat flatbread that has been a cornerstone of Pakistani cuisine for centuries. Whether you’re having breakfast with anda, lunch with daal, or dinner with salan, roti is almost always on the table. Let’s break down exactly what this everyday bread offers nutritionally.
Roti Nutrition Facts | روٹی کی غذائیت
Here’s the complete nutritional breakdown for one medium-sized roti (approximately 40 grams of whole wheat flour):
| Nutrient | Amount | Daily Value |
| Calories | 120 | 6% |
| Carbohydrates | 25g | 8% |
| Protein | 3.5g | 7% |
| Fiber | 2g | 8% |
| Fat | 1g | 1.5% |
| Iron | 1.2mg | 7% |
| Calcium | 10mg | 1% |
| Sodium | 120mg | 5% |
The calories in roti vary based on size, flour type, and cooking method. A smaller roti may have around 80-100 calories, while a larger one could contain 140-150 calories.
How Many Calories in 1 Roti?
The straightforward answer is approximately 120 calories for a medium-sized plain roti made from whole wheat flour. This is based on using about 40 grams of atta without any added oil or ghee during cooking.
The actual calories depend on several factors. Size matters significantly since a roti made from 30 grams of flour contains about 90 calories while one made from 50 grams contains around 150 calories. Refined flour rotis have slightly higher calories and lower fiber compared to whole wheat.
How Many Calories in 2 Rotis?
Two medium-sized plain rotis contain approximately 240 calories. This is reasonable for a main meal, especially when paired with protein-rich curries and vegetables.
| Number of Rotis | Approximate Calories |
| 1 Roti | 120 calories |
| 2 Rotis | 240 calories |
| 3 Rotis | 360 calories |
| 4 Rotis | 480 calories |
Most nutritionists recommend eating 2-3 rotis per meal for adults with moderate activity levels.
How Many Calories in a Roti with Ghee?
Here’s where the calorie count changes dramatically. Adding one teaspoon of ghee to your roti adds approximately 45 extra calories, bringing your total to around 165 calories per roti.
Many Pakistani households apply ghee generously, sometimes using a tablespoon or more. Here’s how ghee affects your roti’s calorie count:
| Roti Type | Calories |
| Plain roti (no ghee) | 120 |
| Roti with 1 tsp ghee | 165 |
| Roti with 1 tbsp ghee | 210 |
| Roti cooked in oil | 150-170 |
While ghee adds calories, it also provides fat-soluble vitamins and helps you feel fuller longer. The key is moderation. If you’re trying to lose weight, consider using just a light brush of ghee rather than a generous spread.
1 Chapati Calories vs Other Breads
Understanding 1 chapati calories compared to other breads can help you make informed choices. Roti is actually one of the healthier options available.
| Bread Type | Calories | Fiber | Protein |
| 1 Roti/Chapati | 120 | 2g | 3.5g |
| 1 Naan | 260-300 | 1g | 6g |
| 1 Paratha (plain) | 200-250 | 2g | 4g |
| 2 Slices White Bread | 160 | 1g | 4g |
| 1 Puri | 150-180 | 1g | 2g |
Roti offers a good balance of calories, fiber, and protein. Naan and paratha contain significantly more calories due to added fats.
Carbohydrates in Roti
One medium roti contains approximately 25 grams of carbohydrates with about 2 grams of fiber, making net carbs around 23 grams. For people with diabetes or those following low-carb diets, two rotis would provide about 50 grams of carbohydrates.
The good news is that whole wheat roti has a lower glycemic index compared to white bread or rice. This means it causes a slower rise in blood sugar levels, making it a better choice for diabetics when consumed in moderation.
Protein in 1 Roti
While roti isn’t a high-protein food, the protein in 1 roti still contributes to your daily intake. One medium roti provides approximately 3.5 grams of protein. When you eat 2-3 rotis with daal or meat curry, the protein adds up nicely.
For vegetarians, the combination of roti with daal creates a complete protein source with all essential amino acids. This traditional Pakistani food pairing is nutritionally quite smart.
Wheat Roti Calories vs Other Types
| Roti Type | Calories | Fiber | Special Benefits |
| Whole Wheat | 120 | 2g | Standard, affordable |
| Multigrain | 110-115 | 3-4g | More fiber, nutrients |
| Bajra (Millet) | 100-110 | 2.5g | Good for diabetics |
| Jowar (Sorghum) | 100-110 | 3g | Gluten-free option |
| Makki (Corn) | 130-140 | 2g | Traditional, seasonal |
Multigrain rotis can be a smart choice if you’re looking to reduce calories slightly while increasing fiber intake.
روٹی میں کیلوریز | Roti Calories in Urdu
روٹی پاکستانی کھانوں کا اہم حصہ ہے اور ہر گھر میں روزانہ بنتی ہے۔ ایک درمیانے سائز کی سادی روٹی میں تقریباً 120 کیلوریز ہوتی ہیں جو 40 گرام آٹے سے بنتی ہے۔ اگر روٹی پر ایک چمچ گھی لگایا جائے تو کیلوریز بڑھ کر 165 ہو جاتی ہیں۔ دو روٹیوں میں تقریباً 240 کیلوریز ہوتی ہیں جو ایک عام کھانے کے لیے مناسب ہے۔
روٹی میں 25 گرام کاربوہائیڈریٹس اور 3.5 گرام پروٹین ہوتی ہے۔ ذیابیطس کے مریضوں کو روٹی کی مقدار کا خیال رکھنا چاہیے۔ وزن کم کرنے والوں کے لیے سادی روٹی گھی والی روٹی سے بہتر انتخاب ہے۔
Tips for Lower Calorie Roti
If you want to reduce calories without sacrificing satisfaction, try these simple tips:
- Make slightly smaller rotis using 30-35 grams of flour instead of 40-50 grams
- Mix grated vegetables like spinach or methi into your dough for added nutrients and fiber
- Cook your roti on a dry tawa and skip the ghee to save 45-90 calories per roti
- Try mixing oat flour or barley flour with your wheat flour for extra fiber
- Control portions by deciding beforehand how many rotis you’ll eat
How Many Rotis Should You Eat Daily?
The right number depends on your calorie needs and activity level. For weight loss, limit to 2-3 rotis per day spread across meals and pair with high-protein foods. For maintenance, 4-6 rotis daily is reasonable for most adults with moderate activity levels. Those with high calorie needs like athletes or manual laborers may need 6-8 rotis per day.
Roti vs Rice: Which Is Better?
| Factor | 1 Roti | 1 Cup Cooked Rice |
| Calories | 120 | 200-240 |
| Carbohydrates | 25g | 45g |
| Fiber | 2g | 0.5g |
| Glycemic Index | Medium | High |
Roti generally has fewer calories per serving than rice and provides more fiber, which helps with digestion and keeps you feeling full longer. For weight management, roti is often the better choice.
Cautions
While roti is healthy, eating too much can cause weight gain from excess calories, blood sugar spikes for diabetics, and digestive discomfort. Some people are sensitive to gluten found in wheat, so if you experience issues after eating roti, consult a doctor. Balance your diet with vegetables, fruits, and proteins rather than filling up only on rotis.
Get Expert Dietary Advice from Marham
If you’re unsure how many rotis to include in your daily meals or need help managing your carbohydrate intake, getting professional guidance can be very helpful. Individual health needs differ, especially for those managing concerns such as diabetes, weight loss, heart health, or specific fitness goals, and expert advice ensures the right approach for your body.
Marham helps you connect with experienced nutritionists, dietitians, and healthcare professionals who are familiar with both traditional Pakistani eating habits and modern nutrition science. You can receive personalized diet plans, clear portion guidance, and practical recommendations based on your specific health goals.
Take the next step today:
- Call 0311-1222398 to book a consultation
- Choose between online video consultations or in-clinic visits
- View verified patient reviews and select the expert that suits you best
Professional support can make a meaningful difference in your health journey.
Conclusion
A plain medium roti contains about 120 calories, while adding ghee increases it to 165 calories or more. With approximately 25 grams of carbohydrates and 3.5 grams of protein, roti offers reasonable nutrition when consumed mindfully. Whether you’re trying to lose weight, manage diabetes, or simply eat healthier, roti can remain part of your diet with proper portion control and smart pairings.
