Roti Calories & Nutrition

Roti has 72 calories per 1 medium roti (180 kcal per 100 g)

North Indian Health Rating: 8/10 Best time: Lunch, Dinner
72 kcal

Roti Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Roti broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 medium roti standard 40 g 72 kcal 2.7 g 15 g 0.4 g
2 rotis 80 g 144 kcal 5.4 g 30 g 0.8 g
100 g 100 g 180 kcal 6.8 g 37.5 g 1 g
3 rotis 120 g 216 kcal 8.1 g 45 g 1.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Roti (per 1 medium roti)
Nutrient Per serving Per 100 g % DV*
Calories 72 kcal 180 kcal 4%
Protein 2.7 g 6.8 g 5%
Carbohydrates 15 g 37.5 g 5%
Fat 0.4 g 1 g 1%
Fiber 2 g 5 g 8%
Sugar 0.3 g 0.8 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 2.7 g · 15%
Carbs 15 g · 81%
Fat 0.4 g · 5%
Burn it off

Minutes of activity to burn 72 kcal (70 kg adult):

Brisk walking 15 min
Cycling 10 min
Running 8 min
Yoga 21 min

Is Roti good for weight loss?

Yes — a good choice

Roti carries roughly 180 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 5 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Roti good for muscle gain?

Mainly an energy food

Roti provides about 6.8 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.8 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Roti

Pair with dal and sabzi.

About Roti

Whole wheat Indian flatbread.

Frequently asked questions about Roti

1 medium roti (40 g) contains approximately 72 calories, along with 2.7 g protein, 15 g carbohydrates and 0.4 g fat.

100 g of Roti contains about 180 calories, 6.8 g protein, 37.5 g carbs and 1 g fat.

2 rotis works out to roughly 144 calories and 5.4 g of protein in total.

Yes — a good choice. Roti carries roughly 180 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 5 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Roti contains about 6.8 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Roti provides roughly 37.5 g of carbohydrates and 0.8 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Roti is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 72 calories in 1 medium roti takes brisk walking for about 15 minutes, or cycling for about 10 minutes, or running for about 8 minutes, or yoga for about 21 minutes.

Compare Roti with other foods

Roti vs Palak Paneer Roti vs Paratha Roti vs Chicken Curry Roti vs Naan Roti vs Methi Thepla

Similar foods in North Indian

Palak Paneer

220 kcal

Paratha

180 kcal

Chicken Curry

243 kcal

Naan

258 kcal

Methi Thepla

139 kcal

Trending Indian foods

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Biryani

350 kcal

Palak Paneer

220 kcal

Tandoori Chicken

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Pav Bhaji

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Curd (Yogurt)

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Rajma

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Chana Masala

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.