Calories in roti
1 roti (36 g) has 73 calories, with 2.1 g of protein, 12.8 g of carbs and 1.3 g of fat. That's 202 calories per 100 g.
| Nutrition | 1 roti (36 g) | 100 g |
|---|---|---|
| Calories | 73 kcal | 202 kcal |
| Protein | 2.1 g | 5.9 g |
| Carbs | 12.8 g | 35.6 g |
| Fat | 1.3 g | 3.6 g |
| Fibre | 2.3 g | 6.3 g |
Figures are from the Indian Nutrient Databank (INDB), where it's listed as “Chapati/Roti”. INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is roti good for a gym diet?
Not much protein: 2.9 g per 100 calories. Count it as energy and get your protein from dal, paneer or curd.
Most of its calories come from carbs (72%), then fat (16%) and protein (12%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 12 rotis (about 870 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with whole wheat flour (atta), plus cooking oil or ghee. Each extra teaspoon of oil or ghee adds about 44 calories, which is where home and restaurant versions differ most.
How to make it
Takes about 20 minutes.
- Knead atta with water and a pinch of salt into a soft dough. Rest 10 minutes.
- Divide into small balls and roll each into a thin circle.
- Cook on a hot tawa until bubbles appear, then flip.
- Press gently with a cloth so it puffs up. Brush with a little ghee if you like.
Logging roti in GymSensei
Type or say “1 roti” and it's logged with the numbers above, no searching through lists. It also understands “rotis”, “chapati”, “chapatis” and “phulka”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Rice | 1 plate (300 g) | 352 | 7.8 g |
| Jeera rice | 1 plate (271 g) | 366 | 6.8 g |
| Veg biryani | 1 plate (302 g) | 527 | 9.7 g |
| Daliya | 1 plate (117 g) | 345 | 9.7 g |
| Makhana | 1 cup (32 g) | 111 | 3.1 g |
Updated . General fitness and nutrition guidance, not medical advice.
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