Tandoori Roti Calories Calculator
Calculate tandoori roti calories and macros.
Tandoori Roti nutrition tips
Calories can change based on recipe, oil, ghee, sugar, sauce and serving size. Use this page as a practical estimate and adjust based on your actual portion.
Best for fitness goals
For weight loss, control portions and pair meals with lean protein or vegetables. For muscle gain, combine carbs with enough protein and use the meal planner for full-day targets.
Tandoori Roti Calories Guide
Tandoori roti is baked in a traditional clay oven (tandoor) without oil, giving it a distinctive charred exterior. It is made from whole wheat flour and is one of the lower-calorie flatbread options in Pakistani cuisine. A medium tandoori roti uses approximately 30–45g of atta and contains roughly 90–140 calories depending on size.
Tandoori Roti Portion Size Table
| Size / Type | Approx. Weight | Est. Calories | Carbs |
|---|---|---|---|
| Small tandoori roti | ~30g | ~85–100 kcal | ~18–21g |
| Medium tandoori roti | ~40g | ~110–130 kcal | ~22–26g |
| Large restaurant roti | ~55–65g | ~150–190 kcal | ~30–38g |
| With 1 tsp butter on top | +5g butter | +35–45 kcal | 0g added |
Tandoori Roti vs. Other Rotis and Breads
| Roti Type (medium ~40g) | Est. Calories | Oil Used |
|---|---|---|
| Tandoori Roti | ~110–130 kcal | None in cooking |
| Plain Chapati (tawa) | ~100–125 kcal | Minimal / none |
| Naan | ~250–320 kcal | Yes (yeast, oil/butter) |
| Paratha | ~200–280 kcal | Yes (1–2 tsp oil) |
Is Tandoori Roti Good for Weight Loss?
Tandoori roti is one of the best roti choices for weight loss — baked without added oil and made from whole wheat. Two medium tandoori rotis with daal or chicken curry typically total 400–550 kcal, fitting well within most weight-loss calorie targets. Avoid adding butter or ghee to keep calories low.
Best Portion for Fitness Goals
| Goal | Rotis per Meal | Best Pairing | Est. Meal Calories |
|---|---|---|---|
| Weight loss | 1–2 medium | Daal, chicken curry (small) | ~350–450 kcal |
| Maintenance | 2–3 medium | Sabzi, daal, chicken | ~450–600 kcal |
| Lean bulk | 3–4 medium | High-protein curry, lentils | ~600–800 kcal |
Healthier Tips
- Ask restaurants for roti without butter — saves 35–100 kcal per piece
- Pair with protein-rich sides: daal, eggs, chicken or fish
- Use 100% whole wheat atta for more fibre
- Restaurant rotis are often 55–65g each — adjust your count accordingly
Burn This Food
Approximate activity to burn 2 medium tandoori rotis (~240 kcal, no butter):
| Activity | Approx. Duration |
|---|---|
| Brisk walking | ~45–55 minutes |
| Jogging | ~22–28 minutes |
| Cycling (moderate) | ~28–35 minutes |
Related Pages
FAQs
How many calories in 1 tandoori roti?
A medium tandoori roti (~40g dough) contains around 110–130 calories before butter. Larger restaurant tandoori rotis can be 150–190 calories each.
Is tandoori roti healthier than naan?
Yes, significantly. Naan is made with refined flour, yeast, and butter — running 250–320 calories. Tandoori roti uses whole wheat and no added fat during baking, running 110–130 calories for a similar-sized piece.
Does butter on tandoori roti significantly increase calories?
Yes. One teaspoon (~5g) of butter adds 35–45 kcal. Restaurant rotis often get a half to full tablespoon applied, adding 50–100 extra calories per roti. Asking for roti without butter is a simple calorie saving.
Is tandoori roti better than chapati?
Both are similar in calories when made from whole wheat flour without added fat. Tandoori roti tends to be slightly larger per piece. The nutritional profile is close to a plain chapati.
How many tandoori rotis per day for weight loss?
For most adults, 3–4 medium tandoori rotis spread across meals fits comfortably into a weight-loss calorie budget. Use the TDEE calculator to find your specific daily calorie target first.
📊 Nutrition values are estimates. Actual calories depend on dough weight, flour type and any added toppings. See Data Sources and Methodology.