Breads & rotis
Roti, paratha, naan, poori — the base of most Indian plates and the single biggest source of calories in a north Indian diet. All 20 ranked by calories in a real serving — the heaviest is paneer paratha at 318 kcal per paratha; the lightest is roti (chapati) at 100 kcal.
| # | Dish | Serving | Calories | Protein | kcal /100 g |
|---|---|---|---|---|---|
| 1 | Paneer Paratha | 1 paneer paratha · 120 g | 318 | 10.8 g | 265 |
| 2 | Butter Naan | 1 butter naan · 90 g | 288 | 6.8 g | 320 |
| 3 | Bhatura | 1 bhatura · 80 g | 264 | 5.6 g | 330 |
| 4 | Plain Naan | 1 plain naan · 90 g | 257 | 7.3 g | 286 |
| 5 | Puran Poli | 1 puran poli · 80 g | 256 | 5.6 g | 320 |
| 6 | Kulcha | 1 kulcha · 85 g | 247 | 6.8 g | 290 |
| 7 | Lachha Paratha | 1 lachha paratha · 70 g | 231 | 4.8 g | 330 |
| 8 | Aloo Paratha | 1 medium aloo paratha · 110 g | 226 | 4.1 g | 205 |
| 9 | Plain Paratha | 1 plain paratha · 60 g | 186 | 3.9 g | 310 |
| 10 | Makki di Roti | 1 makki roti · 70 g | 182 | 4.2 g | 260 |
| 11 | Rumali Roti | 1 rumali roti · 55 g | 151 | 4.4 g | 275 |
| 12 | Tandoori Roti | 1 tandoori roti · 60 g | 144 | 4.5 g | 240 |
| 13 | Missi Roti | 1 missi roti · 55 g | 138 | 5.0 g | 250 |
| 14 | Roti with Ghee | 1 medium roti with ghee · 48 g | 137 | 3.3 g | 285 |
| 15 | Pav (Bread Roll) | 1 pav · 45 g | 124 | 3.8 g | 275 |
| 16 | Bajra Roti | 1 bajra roti · 50 g | 120 | 3.8 g | 240 |
| 17 | Methi Thepla | 1 thepla · 40 g | 120 | 3.0 g | 300 |
| 18 | Poori | 1 poori · 30 g | 116 | 2.0 g | 385 |
| 19 | Jowar Roti (Bhakri) | 1 jowar bhakri · 50 g | 113 | 3.3 g | 225 |
| 20 | Roti (Chapati) | 1 medium phulka roti · 45 g | 100 | 3.3 g | 222 |
Calories are for the serving in the third column, not per 100 g — that is the whole point. The protein leader in this group is paneer paratha at 9.0 g per 100 g.
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.