Calories in 1 roti (chapati)
Nutrition, roti with ghee, and how many rotis to eat for weight loss. Reviewed by Dt. Alka Pal, Clinical Dietitian.
Roti nutrition at a glance
| Type of roti (1 piece) | Approx. calories | Notes |
|---|---|---|
| Small phulka (about 20 to 25 g atta) | 70 to 85 kcal | Thin, no oil or ghee |
| Medium whole-wheat roti (30 to 35 g atta) | 100 to 120 kcal | The most common home size |
| Medium roti with 1 tsp ghee | 145 to 165 kcal | Ghee adds about 45 kcal per teaspoon |
| Multigrain or besan-mix roti | 100 to 120 kcal | More protein and fibre, keeps you full longer |
| Plain paratha (medium, with oil) | 180 to 230 kcal | Depends on the oil used in cooking |
Values are approximate and vary with size, flour and cooking method.
Is roti good for weight loss?
Yes, roti can be part of a weight-loss diet. Whole-wheat roti gives slow-releasing carbohydrates and fibre, which keep you fuller than white rice or maida. What usually causes weight gain is not the roti itself but the number of rotis, the ghee or butter on top, and a plate with too little vegetables and protein.
How many rotis should I eat?
- For weight loss: most adults do well with 1 to 2 medium rotis per meal, with a full bowl of vegetables and a protein such as dal, paneer, curd or chicken.
- For maintenance or active lifestyles: 2 to 3 rotis per meal, depending on activity.
- With diabetes or PCOS: portion and pairing matter even more. A personal plan helps you decide the right number for your sugar levels and goals.
Make your roti healthier
- Mix besan, jau (barley), bajra or ragi into the atta for extra protein and fibre.
- Make thin phulkas instead of thick rotis, and skip ghee on every roti.
- Fill half your plate with sabzi or salad so you naturally eat fewer rotis.
- Pair roti with protein (dal, curd, paneer, eggs) to control hunger and sugar spikes.
Frequently asked questions
How many calories are in 2 rotis?
Two medium whole-wheat rotis without ghee have about 200 to 240 calories.
Roti or rice: which is better for weight loss?
Both can fit a weight-loss diet. Whole-wheat roti has more fibre and keeps you fuller, while rice portions are easy to overeat. The right choice depends on the portion and what you eat with it.
Can I eat roti at night?
Yes. Keep dinner light, with 1 to 2 rotis and plenty of vegetables, and try to eat 2 to 3 hours before bed.
Want to know the right number of rotis for you?
Check your BMI, body fat and daily calorie needs in 2 minutes, or get a personal Indian diet plan from Dt. Alka Pal.
Free body checkTrack your caloriesBook a consultationWant this food to fit a plan? See the weight loss diet plan, the diabetes diet plan for portioning carbohydrates, or consult a dietitian in Noida.
Reviewed by Dt. Alka Pal, Clinical Dietitian and Nutritionist, M.Sc. (Foods & Nutrition), Diploma in Nutrition and Health Education, 10+ years of experience. This page is for general information and is not a substitute for personal medical advice.