How Many Calories Are in One Roti? Nutrition Facts & Benefits of Rotis

What Is a Roti?

A roti is a type of Indian flatbread that is made from whole wheat flour, water, and sometimes a little oil or ghee. The dough is kneaded, divided into small balls, rolled out into thin circles, and then cooked on a hot tawa (griddle) until light brown spots appear on both sides. Rotis are a staple food across the Indian subcontinent and are often served with curries, dals (lentils), and sabzis (vegetable dishes).

Being made from whole wheat flour, rotis are a good source of complex carbohydrates, dietary fibre, protein, and various micronutrients. They are generally considered a healthy food when consumed in moderation as part of a balanced diet.

Calories in a Regular Wheat Roti (Whole Wheat)

So, exactly how many calories in 1 roti? A typical medium-sized whole wheat roti (weighing approximately 40 grams) contains around 120 calories. However, the exact calorie count can vary depending on the size of the roti:

• Half medium roti (20 g): 60 calories
• Small roti (32 g): 96 calories
• Medium roti (40 g): 120 calories
• Large roti (52 g): 156 calories
• Two medium rotis (80 g): 240 calories
• Three medium rotis (120 g): 360 calories

On a per 100-gram basis, roti provides about 300 calories. It's important to keep these numbers in mind, especially if you are tracking your calorie intake for weight management purposes.

Roti Nutrition Facts: Carbs, Protein, Fiber & Fat

In addition to calories, it's useful to know the macronutrient breakdown of rotis. Per 100 grams of whole wheat roti, you can expect:

As you can see, rotis offer a mix of complex carbs, fibre, protein, and key vitamins and minerals, making them a nutritious choice. However, portion sizes matter, especially if you are concerned about your roti calories.

How Many Rotis Can You Eat Daily?

A common question is, "How many rotis should I eat per day?" The answer depends on your individual calorie needs, which are influenced by factors like your age, sex, height, weight, activity level, and overall health status.

As a general guideline, a healthy adult can typically include 2-4 medium rotis per meal (breakfast, lunch, or dinner) as part of a balanced diet. This means potentially eating 6-12 rotis per day, depending on your individual requirements. However, it's crucial to pair your rotis with plenty of vegetables, lean proteins, and healthy fats to create a well-rounded meal.

Health Benefits of Eating Roti

When consumed as part of a nutritious diet, rotis can offer several health benefits:

• Sustained energy: The complex carbohydrates in rotis provide a steady release of energy, keeping you fuelled for longer.
• Better digestion: Whole wheat rotis are a good source of dietary fibre, which aids digestion, promotes regular bowel movements, and supports gut health.
• Protein for repair and maintenance: The plant-based protein in rotis contributes to muscle growth, tissue repair, and immune function.
• Heart health: The fibre in whole wheat rotis may help lower cholesterol levels and reduce the risk of heart disease.
• Blood sugar management: The fibre and complex carbs in rotis can help stabilise blood sugar levels, making them a good choice for people with diabetes.

However, to reap these benefits, it's important to practice portion control, choose whole wheat over refined flour rotis, and limit the amount of added fats like ghee or butter.

How to Burn the 120 Calories That Come From One Roti (40 gms)?

If you're wondering how to burn 1 roti calories, here are some activities that can help you expend the 120 calories found in one medium roti:

• Brisk walking (4 mph) for 25-30 minutes
• Jogging for 12-15 minutes
• Cycling at a moderate pace for 20-25 minutes
• Swimming laps for 15-20 minutes
• Strength training (e.g., weightlifting) for 20-25 minutes

The exact duration needed to burn 120 calories will vary based on your body weight, intensity of the activity, and individual metabolism. However, engaging in regular physical activity is crucial for overall health and weight management, regardless of your roti intake.

Conclusion

At Metropolis Healthcare, we understand the importance of empowering people with the knowledge to make healthy lifestyle choices. Our network of advanced diagnostic labs across India and expert team of phlebotomists are committed to delivering accurate pathology testing and personalised care. Whether you need routine blood work or specialised health check-ups, you can trust Metropolis to provide reliable results and support your wellness journey.

FAQs About Roti Calories and Nutrition

How many calories does 1 roti have?

One medium-sized whole wheat roti (about 40 grams) contains approximately 120 calories.

How to burn 1 roti calories?

To burn the 120 calories found in one medium roti, you can engage in activities like brisk walking for 25-30 minutes or jogging for 12-15 minutes, depending on your weight and intensity.

Is 1 roti a day good for weight loss?

Eating one roti a day can be part of a weight loss diet, as long as it is included in an overall calorie-controlled eating plan. The fibre and protein in whole wheat rotis can help keep you feeling full and satisfied.

Can I eat 15 chapatis daily?

Eating 15 rotis per day is likely excessive for most adults and may lead to a calorie surplus, potentially resulting in weight gain. It's best to limit your intake to 2-4 rotis per meal, depending on your individual calorie needs.

Is roti better than rice for weight loss?

When it comes to roti vs rice calories, whole wheat rotis are often considered better for weight loss compared to white rice. Rotis are typically higher in fibre and protein, which can help with satiety and blood sugar control.

Can diabetics eat roti daily?

Yes, people with diabetes can eat whole wheat rotis daily, as long as they are mindful of portion sizes. The fibre and complex carbs in whole wheat can help manage blood sugar levels.

Does adding ghee increase roti calories?

Yes, adding ghee to rotis will increase the calorie count. One teaspoon (5 grams) of ghee contains around 45 calories, so it's important to use it sparingly if you are watching your calorie intake.

Is 2 roti too much?

Eating two medium rotis in one meal is generally not considered too much for most healthy adults. However, it's important to balance your roti intake with other nutrient-dense foods like vegetables, lean proteins, and healthy fats.

Which roti has the least calories?

Rotis made from alternative flours like oats, millet, or chickpea flour tend to have slightly lower calorie counts compared to regular whole wheat rotis. Using less oil or ghee during preparation can also help reduce the calorie content.

Can I skip roti for weight loss?

Yes, you can skip rotis altogether if you are following a very low-calorie diet for weight loss. However, make sure you are replacing the nutrients found in rotis with other healthy food sources to avoid deficiencies.