Roti, the beloved Indian flatbread, is not only a culinary delight but also a source of essential nutrition. If you’re conscious of your calorie intake and want to make informed dietary choices, it’s vital to understand the calorie content of different types and sizes of rotis. Let’s explore calories in roti or chapati along with other various roti varieties to help you make informed decisions about your daily dietary choices. Whether you prefer a classic roti, a hearty parantha, or something more exotic like naan, we’ve got the calorie information you need to stay on top of your nutritional goals.
How Many Calories Does a Roti Have?
Roti, the beloved Indian flatbread, is not only a culinary delight but also a source of essential nutrition. If you’re conscious of your calorie intake and want to make informed dietary choices, it’s vital to understand the calorie content of different types and sizes of rotis.
Here’s a comprehensive list of roti varieties and their respective calorie counts:
- Calories in 1 roti (small size| 6-inch diameter): 71 calories
- Calories in 1 roti (35 grams serving): 92 calories
- 1 chapati calories (large size of 20 cm diameter): 137 calories
- Calories in one chapati (wheat, extra-large size of 25 cm dia): 185 calories
- 1 wheat roti calories (100 grams serving): 264 calories
- Calories in 2 chapatis (medium size of 18 cm diameter, each): 212 calories
- Calories in 2 rotis (35 grams serving, each): 184 calories
Other varieties of roti/ chapatis – Parantha, Naan – calories:
- Calories in tandoori roti (55 grams serving): 155 calories
- Calories in butter tandoori roti (55 grams serving): 206 calories
- Calories in naan (97 grams): 262 calories
- Calories in butter naan (97 grams): 313 calories
- Calories in garlic naan (120 grams serving): 385 calories
- Calories in rumali roti (55 grams serving): 153 calories
- Calories in 1 gobhi parantha with a bowl of curd : 278 calories
- Calories in chapati with ghee/parantha-plain (large size of 30 grams): 121calories
- Calories in 1 aloo parantha with a bowl of curd (large size of 30 grams): 310 calories
Healthy alternatives of wheat roti:
Chapati made from barley, millet, or sorghum are all good options and can be used as an alternative to roti. They are healthier and provide the body with the appropriate nutrients. Here are some alternatives of wheat roti and the calories they contain:
- Calories in 1 Jowar roti (1 piece, 43 grams): 49 calories
- Calories in 1 oats roti with onion, coriander, and green chilly mixture (small): 88 calories
- Calories in 1 doodhi thepla (small size): 65 calories
- Calories in 1 Bajra roti calories (1 piece, 39 grams): 119 calories
- Calories in 1 Akki roti calories ( 1 piece, 50 grams): 150 calories
Note: Portion sizes and calorie counts may vary slightly depending on preparation methods and regional variations.
Calories in Roti with Dish Combination
- Calories in 1 chapati (medium size of 20 grams) and sabzi (1 bowl): 220 calories
- Calories in 1 tandoori roti (plain) with a bowl (30 grams) of moong dal: 259 calories
- Calories in 1 chapati (medium size) with chicken curry: 306 calories
- Calories in 1 chapati (medium size) with butter chicken: 411 calories
Rotis can be incredibly versatile and pair well with various dishes. Here are some mouthwatering examples of roti dishes and their calorie content:
Note: The calorie counts mentioned above include the roti as well as accompanying dishes, providing a wholesome perspective on your meal’s calorie content.
Is Chapatti Healthy? Health Benefits Of Roti
Chapatis come with several health benefits:
- Blood Sugar Regulation: Chapatis have a low glycemic index, making them ideal for stabilizing blood sugar levels.
- Digestive Health: Their fiber content aids digestion and prevents constipation.
- Nutrient-Rich: Chapatis are rich in B vitamins, aiding normal cell function.
- Bone and Kidney Health: They contain phosphorus, crucial for bone and kidney health.
- Weight Management: Their low calorie and high fiber content make them suitable for weight-conscious individuals.
Roti Nutritional Facts
Nutritional information of chapati per serving
The nutritional information of chapati per serving is as follows: A 6-inch chapati contains around 15.07 grams of carbs, 2.59 grams of protein, 0.35 grams of fat, and 71 calories. In case you are interested, here is the Calorie Breakdown: 4% Fat, 82% Carbs, 14% Protein
How many chapatis should you consume each day?
A single 6-inch chapati typically contains approximately 71 calories. If your target calorie intake for lunch is 300 calories, you can enjoy two chapatis, totaling 140 calories. The rest of your calorie allowance can be allocated to the vegetables and salad you accompany with the chapatis. It’s important to note that not only chapatis but also the vegetables and fruits you consume contribute to your carbohydrate intake.
In essence, the number of wheat rotis you can incorporate into your daily diet is contingent on your overall calorie consumption. For those aiming for weight loss, it’s generally recommended to limit your daily chapati intake to four.
Which one is better Roti or Rice for weight loss? Which is healthier?
In the world of staple foods, Roti and Rice are prominent contenders, particularly in India and various countries. Let’s explore their calorie content and why one might be preferred over the other.
Roti vs Rice: Calories Comparison
Calories in Roti: On average, a standard medium-sized Roti contains about 92 calories, with variations based on thickness and ingredients. Calories in Rice: Calorie content varies by type, with white rice typically containing around 130-150 calories per cooked cup, while brown rice has slightly more at approximately 215-220 calories per cup.
Why Choose Roti:
- Lower Calorie Density: Roti is often favored for calorie management due to its lower calorie content compared to rice.
- Rich in Fiber: Whole wheat Roti, in particular, aids digestion and promotes satiety, making it suitable for weight management.
- Steadier Blood Sugar: Roti’s carbohydrates have a lower glycemic index, resulting in more stable blood sugar levels.
Why Choose Rice:
- Energy Source: Rice offers quick and easily digestible energy, making it an excellent carbohydrate source.
- Variety: Rice comes in various forms, offering diverse flavors and textures for different cuisines.
- Cultural Significance: In many Asian countries, rice plays a crucial role in traditional dishes and culture.
Making Your Choice:
The decision between Roti and Rice depends on dietary preferences, health goals, and cultural factors: For weight management and calorie control, Roti’s lower calorie density and higher fiber content may be preferable. Concerned about blood sugar levels? Roti’s lower glycemic index could be beneficial for people suffering from diabetes. Cultural influences may sway your choice, as rice holds deep significance in some regions.
In conclusion, there’s no definitive winner in the Roti vs. Rice debate. It’s about selecting what aligns with your dietary goals and cultural preferences. Both offer unique nutritional benefits, and a varied diet is key to a balanced and healthy lifestyle. Remember to consider portion control, overall diet, and individual health when making your choice.
Is Chapati beneficial to weight loss?
Yes, Chapati can be beneficial for weight loss when consumed as part of a balanced diet and in appropriate portions. Here are some reasons why Chapati can support weight loss:
- Lower Calorie Count: Chapati tends to be lower in calories compared to many other carbohydrate-rich foods like rice and certain bread varieties. This lower calorie count can help with calorie control, a key aspect of weight management.
- Rich in Fiber: If made from whole wheat flour, Chapati is a good source of dietary fiber. Fiber promotes a feeling of fullness, which can help control appetite and reduce overall food intake.
- Complex Carbohydrates: The carbohydrates in Chapati have a lower glycemic index compared to some other grains, which means they have a more gradual impact on blood sugar levels. This helps in avoiding sudden spikes and crashes in energy levels and cravings.
- Nutrient Content: Chapati made from whole wheat flour provides essential nutrients, including B vitamins, which are crucial for normal cell function. These nutrients support overall health and well-being during a weight loss journey.
However, it’s important to remember that the overall quality of your diet, portion control, and regular physical activity play significant roles in weight loss. Simply consuming Chapati alone won’t guarantee weight loss if the rest of your diet and lifestyle are not conducive to your weight loss goals.
For effective weight loss, it’s recommended to consult with a healthcare professional or registered dietitian who can provide personalized guidance based on your individual needs and goals. They can help you create a well-rounded meal plan that includes Chapati and other nutritious foods to support your weight loss journey.