RotiAI 
The most honest answer to “how many calories in 1 roti” (ایک روٹی) is: about 70 to 120 calories for a plain whole-wheat roti, with a medium home-made one landing right around 90–110 calories. There’s no single fixed number because a roti isn’t a fixed size — so let’s pin down your roti instead of a generic one.
1 roti, by size
- Small / phulka (~6 inch, ~20–25 g atta): ~70–85 calories
- Medium (~7 inch, ~30 g atta): ~90–110 calories
- Large (~8–9 inch, ~40–50 g atta): ~120–150 calories
The single best way to know is to weigh the atta: whole-wheat flour is roughly 340 calories per 100 g, and one roti keeps about that ratio of the flour you rolled into it. A roti made from 30 g of atta is therefore close to 100 calories.
The one thing that changes it most: ghee
A plain roti off a dry tawa is the number above. The moment you smear it with ghee or butter, add 30–45 calories per teaspoon of fat. So one plain roti (~100 cal) becomes a ~140-calorie chupri roti with a single ghee brush. If you’re counting, this is the detail that matters most.
Quick reference for a full plate
| You ate | Approx. calories |
|---|---|
| 1 medium plain roti | ~100 |
| 2 medium plain rotis | ~200 |
| 1 roti with 1 tsp ghee | ~140 |
| 1 large roti | ~120–150 |
For most people, two medium rotis (~200 calories) is a realistic dinner portion — filling, fiber-rich, and easy to fit into a weight-loss day when the curry beside it is kept light.
Roti or naan?
If you’re deciding, one roti (~100 cal) is far lighter than one naan (250–350 cal, made with maida and oil). Choosing roti over naan is one of the easiest calorie swaps in desi eating.
How Many Calories in 1 Roti?: full macro breakdown
For a medium plain roti (~30 g atta, ~100 calories), the macro split looks roughly like:
| Macro | Amount | % of calories |
|---|---|---|
| Carbohydrates | ~18–20 g | ~75% |
| Protein | ~3–3.5 g | ~13% |
| Fat | ~0.5–1 g | ~5–8% |
| Fiber | ~2–2.5 g | — |
Whole-wheat roti is almost entirely a carbohydrate food, but it’s a slow-digesting one thanks to the bran and fiber left in whole-wheat atta — this is part of why roti is generally considered a better everyday carb than white rice or naan. Protein is modest but not negligible; two rotis contribute a meaningful few grams toward daily intake. Fat is close to zero on a dry tawa, which is exactly why ghee or butter makes such an outsized difference to the total.
How Many Calories in 1 Roti? portion size comparison
| Portion | Atta weight | Calories | Best for |
|---|---|---|---|
| Small / phulka (~6 in) | ~20–25 g | ~70–85 | Light meal, kids’ portion, or calorie-controlled day |
| Medium (~7 in) | ~30 g | ~90–110 | Standard single roti |
| Large (~8–9 in) | ~40–50 g | ~120–150 | Heartier meal, often eaten solo with a light curry |
| Roti with 1 tsp ghee | ~30 g + ghee | ~130–150 | Traditional chupri roti |
| Tandoor/restaurant roti | ~35–45 g | ~130–170 | Often brushed with ghee or oil before serving |
Restaurant and tandoor rotis tend to run larger and are frequently finished with a light ghee brush, which is why a “roti” ordered out can easily carry 30–50% more calories than a home-rolled one.
Frequently asked questions about How Many Calories in 1 Roti? calories
How many calories are in 2 rotis?
Two medium plain rotis run about 200 calories combined — a common, realistic portion for lunch or dinner in most desi meal plans. Add ghee to both and that climbs to roughly 260–280 calories.
Is roti or rice better for weight loss?
Roti generally has an edge for weight loss because of its fiber content and slower digestion, which supports better fullness per calorie. That said, portion size matters more than the choice itself — a large stack of rotis can easily out-calorie a modest bowl of rice. See our roti vs rice comparison for the full picture.
Does roti made with oil instead of ghee have fewer calories?
Only slightly, and it depends on quantity — oil and ghee carry almost identical calories per teaspoon (about 40–45). The real calorie difference comes from how much fat is used, not which fat it is.
How many calories are in a roti with no oil or ghee at all?
A completely dry roti cooked straight off the tawa is the lowest-calorie version — around 70–110 calories depending on size, with essentially zero added fat. This is the baseline number used throughout this guide.
Is multigrain or bajra roti lower in calories than wheat roti?
Calorie counts are similar gram-for-gram across most rotis, since they’re all grain-based. The bigger difference is in fiber and micronutrient content — bajra and multigrain rotis often have more fiber, which can help with fullness even at a similar calorie count.
Practical tips for lower-calorie rotis
- Weigh your atta — a kitchen scale removes the guesswork; 30 g is a reliable medium roti.
- Skip the ghee brush, or use a light spray — a full teaspoon of ghee adds 30–45 calories per roti; a light misting cuts that by more than half.
- Roll thinner, not bigger — a thin, well-rolled roti feels more filling for its size than a thick, doughy one.
- Choose roti over naan or paratha — naan runs 250–350 calories and paratha (fried in oil/ghee) often exceeds 200–250 calories per piece, both well above a plain roti.
- Pair with high-fiber, high-protein curries — daal, sabzi, or a lean protein curry make a roti-based meal more filling without adding many calories.
Get the exact number for your roti
Sizes vary and ghee sneaks in — so a lookup table can only get you close. RotiAI computes the exact kcal for your roti and whatever you eat it with, and Sehat Mode rolls those counts into a personalized desi diet plan around your real meals. For more on the numbers behind your daily bread, see roti nutrition facts or calories in chapati.
