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How many calories in 1 roti?
Last reviewed: June 15, 2026
Reviewed by the
CalorieMetrica Editorial Team ·
Methodology ·
Data sourcesOne medium plain roti usually has around 100–130 calories depending on flour amount, size and added oil/ghee. Larger restaurant rotis can be higher.
CalorieMetrica tip: Use the roti calculator page when you want a quick estimate for 1 roti, 2 rotis or grams-based portions.
Quick practical example
A standard home-made plain roti (35–40g) has roughly 80–100 kcal. Two rotis with a bowl of tarka daal makes a meal of approximately 350–450 kcal — reasonable for a weight-loss lunch. Switching from butter roti (which adds 40–60 kcal from ghee per piece) to dry tandoori roti is one of the simplest daily calorie reductions possible in a Pakistani diet without changing what you eat.
How to use this on CalorieMetrica
Use the roti calories calculator to enter your specific roti weight and get an accurate estimate. Weigh your roti once on a kitchen scale to calibrate your visual portion — after a few repetitions, estimating by eye becomes much more reliable.
This guide is for general education only. For diabetes, pregnancy, kidney disease, eating disorders or any medical condition, consult a qualified healthcare professional.
Roti Calories — Detailed Guide by Type and Size
Roti — whether called chapati, phulka, tawa roti, or whole wheat roti — is the most consumed staple bread in Pakistan and South Asia. Made from whole wheat flour (atta), water, and sometimes a small amount of oil or ghee, it is one of the lowest-calorie complete carbohydrate sources in the regional diet. Understanding the numbers helps you manage portions without giving up a food that is central to everyday meals.
Roti Calories by Size
| Roti Type / Size | Dough Weight | Est. Calories | Carbs |
|---|
| Small phulka / thin roti | ~20–25g | ~55–75 kcal | ~12–16g |
| Medium plain roti (home) | ~30–40g | ~90–125 kcal | ~18–24g |
| Large restaurant chapati | ~50–60g | ~145–185 kcal | ~28–36g |
| Tandoori roti (medium) | ~40–45g | ~110–140 kcal | ~22–28g |
| Roti + 1 tsp ghee/butter | +5g fat | +35–45 kcal | 0g added |
Roti vs. Other Breads — Calorie Comparison
| Bread (1 piece) | Est. Calories | Notes |
|---|
| Plain roti (medium, 35g) | ~100–120 kcal | Whole wheat, no oil |
| Tandoori roti (medium, 40g) | ~110–135 kcal | Oven-baked, no oil |
| Paratha (plain) | ~200–270 kcal | Oil/ghee in cooking |
| Aloo paratha | ~280–350 kcal | Potato filling + oil |
| Naan (restaurant) | ~260–330 kcal | Refined flour, butter |
Is Roti Good for Weight Loss?
Plain roti is one of the most calorie-efficient carbohydrate options in the Pakistani diet. At 100–120 kcal per medium roti, it is significantly lower than paratha, naan, or fried rice. For weight loss, limiting to 1–2 medium rotis per meal, avoiding ghee or butter, and pairing with protein-rich sides (daal, chicken, eggs) creates balanced, filling meals within a calorie budget.
Daily Roti Counts for Different Goals
| Goal | Approx. Daily Rotis | Tips |
|---|
| Weight loss | 2–4 medium rotis/day | No ghee, pair with protein |
| Maintenance | 4–6 medium rotis/day | Balance with vegetables and protein |
| Muscle gain / active | 5–8 medium rotis/day | Pair with high-protein sides |
Healthier Roti Tips
- Use 100% whole wheat atta rather than maida for more fibre
- Avoid adding ghee or butter; use the side dish for moisture instead
- Weigh dough balls (aim for 30–40g each) to understand portion size
- Restaurant rotis are often 1.5–2x the size of home rotis — adjust your count
- Make rotis at home to control flour type and oil usage
Related Pages
FAQs
How many calories are in 1 roti exactly?
A medium plain roti made from about 35g of whole wheat dough contains approximately 100–120 calories. Smaller home rotis can be 70–90 kcal. Large restaurant rotis (55–70g dough) can reach 160–200 kcal. Ghee or butter added after cooking adds another 35–90 kcal per piece.
Is eating roti daily healthy?
Yes, plain whole wheat roti is nutritious. It provides complex carbohydrates, some protein, B vitamins, and fibre. The key is controlling portion size and avoiding excessive ghee or butter.
Is roti better than rice for weight loss?
Both can fit a weight-loss diet. Roti has a slight fibre advantage. Rice may be easier to overeat. Total daily calorie intake matters far more than choosing between the two.
How do I reduce roti calories?
Make rotis smaller (20–25g of dough), do not add ghee or butter, and choose whole wheat atta over refined maida. Each of these changes reduces calories per piece by 20–50%.
How many rotis per meal for weight loss?
For most adults targeting weight loss, 1–2 medium rotis per meal (100–240 kcal from bread) alongside a protein-rich side and vegetables creates a satisfying meal below 500 kcal. Your exact target depends on your TDEE.
📊 Nutrition values are estimates. Actual calories depend on dough weight, flour type and cooking method. See Data Sources and Methodology.