Across India · Bread
Whole wheat roti
Also called chapati, phulka, roti, rotli
The everyday Indian flatbread made from whole wheat flour (atta) and water, cooked on a tawa and puffed on the flame. It is the usual bread with dal and sabzi.
The short answer
Whole wheat roti has about 97 kcal in a regular serving (1 roti, about 40 g), with 3.1 g of protein and 3.3 g of fibre. It rates 3.0/5 (moderate fit) for weight management: it is rich in fibre for its calories and a regular serving is a modest portion, but it is low in protein for its calories.
Reviewed by Deepu Oommen on 22 Oct 2026 · How we review
- Calories per serving
- 97 kcal
- 1 roti (about 40 g)
- For weight management
- 3.0 / 5Rated 3 out of 5. Moderate fit for weight management
- Protein and fibre
- 3.1 g · 3.3 g
- per serving
- Brisk walking
- About 20 min
- uses similar energy (70 kg adult)
What's in whole wheat roti?
Raw weights for one serving (1 roti, about 40 g), from the standard recipe
- Whole wheat flour (atta), 29 g
- Oil, 1 g
How is whole wheat roti made?
Preparation 11 min · Cooking 27 min
- 1Mix the atta with a pinch of salt and knead with warm water into a soft, smooth dough for about 7 minutes.
- 2Rub a little oil over the dough, cover it and rest it for 20 minutes.
- 3Pinch off small balls, dust them with flour and roll into thin, even rounds.
- 4Cook each round on a hot tawa over medium heat until the base is done, then flip.
- 5Lift the roti onto an open flame, or press it gently on the tawa, until it puffs up.
- 6Serve hot, with or without a thin smear of ghee.
Whole wheat roti nutrition
| Nutrient | Per serving (1 roti, about 40 g) | Per 100 g |
|---|---|---|
| Energy | 97 kcal | 243 kcal |
| Protein | 3.1 g | 7.8 g |
| Carbohydrate | 18.8 g | 47.1 g |
| Fat | 0.8 g | 2 g |
| Fibre | 3.3 g | 8.3 g |
Calculated from a standard recipe (based on a recipe by Hebbar's Kitchen: How to make roti | soft chapati | phulka, serves 15) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (531 g for the whole recipe). Salt and dry spices are left out. The regular serving is the portion in the recipe by Hebbar's Kitchen, How to make roti | soft chapati | phulka (35 g), confirmed by USDA FoodData Central (40 g, within 20%). Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is whole wheat roti good for weight management?
It rates 3.0/5, a moderate fit, because it is rich in fibre for its calories and a regular serving is a modest portion, but it is low in protein for its calories.
- Calories per gram (35% of the rating)2.43 kcal · 46/100
- Protein per 100 kcal (25% of the rating)3.2 g · 32/100
- Fibre per 100 kcal (20% of the rating)3.4 g · 100/100
- Portion (20% of the rating)97 of 250 kcal (bread) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have whole wheat roti
- Skip the ghee or butter on top to save about 35 kcal per roti
- Make the dough with whole wheat flour only, not maida
- Fill half the plate with sabzi or salad and keep to 2 rotis
- Pair rotis with dal or curd so the meal has protein
Common questions about whole wheat roti
How many calories are in whole wheat roti?
About 97 kcal in 1 roti, about 40 g, or 243 kcal per 100 g.
Is whole wheat roti good for weight management?
It rates 3.0/5, a moderate fit: it is rich in fibre for its calories and a regular serving is a modest portion, but it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in whole wheat roti?
About 3.1 g in 1 roti, about 40 g, which is 3.2 g for every 100 kcal.
How much walking uses the energy in whole wheat roti?
About 20 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
How many rotis make a regular meal?
Two to three rotis (about 80 to 120 g) with dal and vegetables is a common home meal; the page rates one roti of about 40 g.
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Compare it in:Indian breads
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.