Lassi vs Roti

Per 100 g, Lassi has 64 kcal and 2 g protein, while Roti has 180 kcal and 6.8 g protein.

Lassi

64
kcal per 100 ml
2 g protein

Roti

180
kcal per 100 ml
6.8 g protein

Nutrition compared, per 100 ml

Both foods are shown per 100 ml so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Lassi Roti Difference
Calories Fewer calories for the same weight 64 kcal better 180 kcal 64%
Protein More protein helps with fullness and muscle 2 g 6.8 g better 71%
Carbs Lower carbs suits low-carb and diabetic diets 8.8 g better 37.5 g 77%
Fat Lower fat means lower calorie density 2.2 g 1 g better 55%
Fiber More fibre improves fullness and digestion 0 g 5 g better 100%
Sugar Less sugar means a gentler blood-sugar response 8 g 0.8 g better 90%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Lassi

Lassi is the lighter choice at 64 kcal per 100 g against 180 for Roti — about 64% fewer calories for the same weight on your plate. That does not make Roti a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Roti

Roti is the stronger protein source, with 6.8 g per 100 g against 2 g for Lassi. To match that from Lassi you would have to eat roughly 3.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Lassi vs Roti — common questions

Roti has more calories — about 180 kcal per 100 g compared with 64 kcal for Lassi.

Roti has more protein — 6.8 g per 100 g against 2 g for Lassi.

Lassi is the lighter choice at 64 kcal per 100 g against 180 for Roti — about 64% fewer calories for the same weight on your plate. That does not make Roti a bad food; it means the portion has to be smaller to fit the same calorie budget.

Roti is the stronger protein source, with 6.8 g per 100 g against 2 g for Lassi. To match that from Lassi you would have to eat roughly 3.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 244 kcal and 8.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Lassi has the edge, mainly on calorie density. Per 100 g, Lassi has 64 kcal and 2 g protein, while Roti has 180 kcal and 6.8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Lassi nutrition & serving sizes
Full Roti nutrition & serving sizes

Other comparisons

Lassi vs Chai Lassi vs Palak Paneer Lassi vs Paratha Lassi vs Chicken Curry Lassi vs Naan Lassi vs Methi Thepla

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.