Calories in roti

Also known as chapati, phulka, chapathi

Nobody weighs a roti. That is the whole problem with looking this up.

Most nutrition sites answer “calories in roti” with a per-100-gram figure. A roti is not 100 grams, and the roti made at home is not the roti served at a restaurant. The number you actually want depends on the tawa it came off.

So here is roti at the sizes people really make it.

Roti calories by portion

Portion	Weight	Calories	Protein	Carbs	Fat	Fibre
1 small rotithali size, or a thin phulka	40 g	107	3.5g	21.3g	1.1g	3.9g
1 medium rotithe most common size we see	60 g	160	5.2g	32g	1.6g	5.8g
1 large tawa rotithick, or a full-tawa roti	90 g	240	7.8g	48g	2.4g	8.7g
2 medium rotis	120 g	320	10.4g	64g	3.2g	11.6g

Per 100 g: 267 cal · 8.7 g protein · 53.3 g carbs · 2.7 g fat · 9.7 g fibre

Why one number isn't enough

Across real meals logged in LogMyPlate, a single roti has ranged from about 40 g to 180 g.

We could give you one number and call it “a roti”. Most sites do. But a fourfold weight range is a fourfold calorie range — roughly 107 calories at the small end and over 480 at the large.

That spread is not sloppy data. It is real. A thin phulka in a Gujarati thali and a thick tandoori roti are both honestly called “one roti”.

Pick the row that looks like what is on your plate. If you are unsure, the medium row is the size we see most often.

What actually changes the number

Ghee or oil brushed on top

A teaspoon of ghee is about 5 g of pure fat, so roughly 45 calories. Most home kitchens use less than that per roti; restaurants generally use more.

Thickness, not width

A 6-inch roti rolled thick can outweigh an 8-inch one rolled thin. Weight tracks thickness far more closely than diameter, which is why eyeballing the width misleads people.

The flour

These figures are for standard whole wheat atta, which is where the fibre comes from. Maida rotis carry noticeably less.

Reading the macros

The carbohydrate is the headline, but fibre is the part most people miss: a medium roti carries about 5.8 g, a meaningful share of a day's fibre from a single item.

Protein is present but modest. Roti is not where the protein in a thali comes from — that is the dal, the curd or the paneer.

Roti vs rice

The most common question we get from people tracking Indian food is whether to eat roti or rice. Here is what a typical serving of each actually carries.

	Calories	Protein	Fibre
1 medium roti	160	5.2g	5.8g
2 medium rotis	320	10.4g	11.6g
1 cup cooked rice	252	5g	0.7g

Two medium rotis and a cup of rice land in similar territory for calories. The rotis bring noticeably more fibre and protein; the rice brings very little of either. Neither is a wrong choice — and what goes on top of them matters more than which one you pick.

FAQs

How many calories are in 2 rotis?

Two medium rotis (about 120 g together) come to roughly 320 calories, with about 10.4 g of protein and 11.6 g of fibre. If your rotis are on the smaller side, around 40 g each, two of them is closer to 214 calories.

Does roti have more protein than rice?

Yes, and by more than the raw numbers suggest. A 60 g roti carries about 5.2 g of protein and a 180 g cup of cooked rice about 5.0 g — but the roti gets there in a third of the weight, and brings around 5.8 g of fibre where the rice brings 0.7 g.

Why does every website give a different number for roti?

Because they are answering a different question. Most publish a per-100-gram figure from a food composition table and leave you to guess what your roti weighs. We show the sizes instead, and tell you the range we actually observe.

Figures come from the LogMyPlate food database and are estimates for typical preparations. They are not medical advice. Last updated 2026-08-18.