Whole Wheat Flour (Atta) calories
per serving, not per 100 g
96 kcal 1 roti's worth — taken as 30 g — has about 96 calories, with 3.2 g protein, 19.2 g carbohydrate and 0.4 g fat. Two come to 192 kcal, three to 288 kcal.
Per 100 g, whole wheat flour (atta) carries 320 kcal and 10.6 g protein.
Serving assumed: 1 roti's worth ≈ 30 g — raw flour — about 30 g makes one medium roti. Change the portion and every number below changes with it.
Whole Wheat Flour (Atta) calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 30 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 serving | 30 g | 96 kcal | 3.2 g | 19.2 g | 0.4 g | 3.3 g |
| 2 servings | 60 g | 192 kcal | 6.4 g | 38.4 g | 0.9 g | 6.6 g |
| 3 servings | 90 g | 288 kcal | 9.5 g | 57.6 g | 1.4 g | 9.9 g |
| 1 katori | 120 g | 384 kcal | 12.7 g | 76.8 g | 1.8 g | 13.2 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 roti's worth (30 g) |
|---|---|---|
| Energy | 320 kcal | 96 kcal |
| Protein | 10.6 g | 3.2 g |
| Carbohydrate (available) | 64.0 g | 19.2 g |
| Fat | 1.5 g | 0.4 g |
| Dietary fibre | 11.0 g | 3.3 g |
What it takes to burn off 1 roti's worth of whole wheat flour (atta)
Minutes of activity for a 70 kg adult to spend 96 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where whole wheat flour (atta) sits in an Indian plate
Among the 20 basics, nuts & fruit entries on this site, whole wheat flour (atta) ranks 7th for protein (10.6 g per 100 g) and 13th for energy density (320 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies 13% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. Fibre is genuinely high at 11.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 roti's worth?
About 96 kcal for 1 roti's worth, taken as 30 g (raw flour — about 30 g makes one medium roti). Two come to roughly 192 kcal and three to 288 kcal. Per 100 g, whole wheat flour (atta) carries 320 kcal.
How much protein is in whole wheat flour (atta)?
10.6 g per 100 g, which works out to 3.2 g in 1 roti's worth. That is 13% of the energy in this food, and ranks 7th of 20 in the basics, nuts & fruit group on this site.
Is whole wheat flour (atta) good for weight loss?
At 320 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume raw flour — about 30 g makes one medium roti. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from basics, nuts & fruit, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.