💡 Quick Answer
One medium chapati (40 g, made from about 30 g atta) has about 95–100 kcal, 3 g protein and 19 g carbs. A small phulka is around 60 kcal and a large chapati around 145 kcal. Each teaspoon of ghee adds roughly 45 kcal. Bajra and jowar rotis run 135–140 kcal because they are thicker.
- Calories scale with the flour in each roti, not the name.
- Ghee is the biggest hidden extra: skip it on most rotis to save 45 kcal each.
- 2 rotis ≈ 1 katori of rice in calories, with more protein and fibre.
- Millet rotis are not lower in calories than wheat per gram of flour.
Roti is the base of most North and West Indian meals, so getting its number right matters more than almost any other food you log. The problem is that "one roti" can mean a thin 25 g phulka at home or a 60 g ghee-brushed chapati at a dhaba. The calories scale with the amount of flour, so the easiest way to estimate is to know roughly how much atta went into each piece.
Calories in Chapati and Roti: Full Table
Values are calculated from the flour in each piece using IFCT 2017 (NIN) values per 100 g: whole wheat atta 320 kcal and 10.6 g protein, bajra 348 kcal and 11 g protein, jowar 334 kcal and 10 g protein, ragi 320 kcal and 7.2 g protein. Ghee is about 44 kcal per teaspoon (5 g, USDA). A cooked chapati weighs a little more than its flour because some water stays in.
| Roti / chapati (1 piece) | Weight (cooked) | Flour used | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Small phulka, no ghee | ~25 g | ~19 g atta | ~60 kcal | ~2 g | ~12 g | ~0.3 g |
| Medium phulka / chapati, no ghee | ~40 g | ~30 g atta | ~95–100 kcal | ~3.2 g | ~19 g | ~0.5 g |
| Large chapati, no ghee | ~60 g | ~45 g atta | ~145 kcal | ~4.8 g | ~29 g | ~0.7 g |
| Medium chapati + ½ tsp ghee | ~42 g | ~30 g atta | ~120 kcal | ~3.2 g | ~19 g | ~3 g |
| Medium chapati + 1 tsp ghee | ~45 g | ~30 g atta | ~140 kcal | ~3.2 g | ~19 g | ~5.5 g |
| Multigrain roti (medium) | ~40 g | ~30 g multigrain atta | ~100–110 kcal | ~3.5–4.5 g | ~18–20 g | ~1 g |
| Bajra roti | ~55 g | ~40 g bajra flour | ~140 kcal | ~4.4 g | ~25 g | ~2 g |
| Jowar roti | ~55 g | ~40 g jowar flour | ~135 kcal | ~4 g | ~27 g | ~0.7 g |
| Ragi roti | ~50 g | ~35 g ragi flour | ~112 kcal | ~2.5 g | ~23 g | ~0.7 g |
Basis: IFCT 2017 flour values, scaled by flour per piece; ghee from USDA FoodData Central. Real values vary with size, thickness, flour brand and how much ghee or oil you brush on. Multigrain atta varies most because every brand uses a different blend, so check your pack label.
If you only remember one number: a medium home phulka is about 100 kcal and 3 g protein. Add 45 kcal for every teaspoon of ghee on top.
Phulka vs Chapati vs Tawa Roti
All three use the same whole wheat dough. A phulka is puffed directly on the flame and usually served dry, so it is the leanest. A chapati is cooked on the tawa and often brushed with ghee. A paratha is a different food: oil or ghee is layered into the dough and used for frying, which can push a plain paratha to 200 kcal or more. If you are tracking closely, log parathas separately rather than as "roti".
Millet Rotis: Bajra, Jowar and Ragi
Per 100 g of flour, millets are not lower in calories than wheat; bajra is slightly higher. The difference is in the details:
- Bajra: similar protein to atta, more fat, rich in iron. Rotis are usually thicker, so each one carries more flour and more calories.
- Jowar: gluten-free, mild taste, similar protein to wheat. A good swap if you want variety.
- Ragi: lower in protein, but notably high in calcium compared with other grains.
Millet rotis can be more filling for some people because they are denser. They are not a shortcut to fat loss on their own; portion size still decides the result.
Roti vs Rice for Weight Loss
This is one of the most common questions in Indian diet groups. Here is the like-for-like comparison at roughly 200 kcal:
| Portion (~190–200 kcal) | Calories | Protein | Fibre |
|---|---|---|---|
| 2 medium chapatis, no ghee (80 g) | ~192 kcal | ~6.4 g | ~6.8 g |
| 1 katori cooked white rice (150 g) | ~195 kcal | ~4 g | ~0.6 g |
| 1 katori cooked brown rice (150 g) | ~167 kcal | ~3.9 g | ~2.7 g |
Rice values from USDA FoodData Central (long-grain, cooked). Full breakdown in our calories in rice guide.
Calorie for calorie, two rotis and a katori of rice are nearly the same. Roti wins slightly on protein and clearly on fibre, which is why many people find it more filling. But you can lose weight eating either. What matters is the total for the day: three rotis plus a katori of rice plus ghee adds up fast, while two rotis with a big bowl of dal and sabzi does not. Pick the one you enjoy and control the portion.
How Many Rotis Should You Eat?
As a rough starting point for a moderately active adult:
- Fat loss: 2 medium rotis per meal for most women, 2–3 for most men, with a protein source (dal, paneer, curd, soya, eggs or chicken) and a full plate of sabzi or salad.
- Maintenance: 3–4 per meal, depending on how active you are.
- Muscle gain: 4 or more per meal, or rotis plus some rice, alongside 25–40 g protein per meal.
Your exact number depends on your total calorie target, which you can set with the calorie and macro calculator.
How It Fits Your Goal
Fat loss: skip the ghee on most rotis (that alone saves 45 kcal each), keep them phulka-sized and fill the rest of the plate with protein and vegetables. Two phulkas, a katori of dal and a katori of soya chunks curry comes to roughly 550 kcal and 40 g protein.
Muscle gain: rotis are an easy, cheap way to add carbs. Rotis made with a spoon of besan or soya flour in the atta add a few grams of protein each. Pair them with paneer, dal, curd or a high-protein meal prep plan. For every staple in one place, see the Indian food calories and protein chart.
Frequently Asked Questions
How many calories are in 1 chapati?
A medium chapati of about 40 g, made from around 30 g whole wheat atta, has about 95 to 100 kcal and 3 g protein without ghee. A small phulka is about 60 kcal and a large chapati about 145 kcal.
How many calories are in 1 roti with ghee?
A medium roti with half a teaspoon of ghee is about 120 kcal, and with a full teaspoon of ghee about 140 kcal. Each teaspoon of ghee adds roughly 45 kcal.
Is roti or rice better for weight loss?
Both can work. Two medium rotis and one katori of cooked rice have about the same calories (around 190 to 195 kcal), but rotis give more protein and much more fibre, so many people find them more filling. Your total daily calories matter more than which one you choose.
How many rotis should I eat in a day to lose weight?
Most people losing weight do well with 2 medium rotis per meal for women and 2 to 3 for men, eaten with a protein source and plenty of vegetables. Your exact number depends on your daily calorie target.
Does bajra or jowar roti have fewer calories than wheat roti?
No. Per 100 g of flour, bajra (348 kcal) and jowar (334 kcal) are similar to or slightly higher than wheat atta (320 kcal). Millet rotis are also usually thicker, so each piece often has more calories.
How much protein is in one chapati?
About 3 g in a medium 40 g chapati made with whole wheat atta. Two or three chapatis give 6 to 10 g protein, so pair them with dal, paneer, curd, soya or eggs to reach a proper protein target.
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