Breads & rotis

Calories in 2 roti

The short answer

2 roti, weighed

277kcal 2 roti — 96 g in total — comes to about 277 calories, with 6.3 g protein, 38.4 g carbohydrate and 10.9 g fat.

Protein 6.3 g · 9.1% of energy Carbs 38.4 g · 55.4% of energy Fat 10.9 g · 35.5% of energy

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 medium roti with ghee entered at 48 g·REVIEWED JUL 2026

Serving assumed: 1 medium roti with ghee ≈ 48 g — one medium phulka with about a level teaspoon of ghee applied after cooking. Change the portion and every number below changes with it.

From a table row to one roti

Read the per-100 g row for roti with ghee out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 289 kcal and 6.6 g protein per 100 g.
Weigh what is actually served. This site enters 1 medium roti with ghee at 48 g (one medium phulka with about a level teaspoon of ghee applied after cooking). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
Multiply, linearly, and print the working: 289 × 48 ÷ 100 = 139 kcal per roti. Nothing is rounded up, adjusted or smoothed — two roti are exactly twice one.
Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.

per roti   =  per 100 g  ×  serving grams ÷ 100
Roti with Ghee     =    289 kcal ×   48 g ÷ 100  =  139 kcal
energy check       =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →

Roti with Ghee, entered by the portion

The same ledger as the main entry, with 2 roti standing on the 2nd line.

Kitchen ledger — roti with ghee by the roti, one roti entered at 48 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat	Fibre
1 roti	48 g	139 kcal	3.2 g	19.2 g	5.5 g	3.3 g
2 roti	96 g	277 kcal	6.3 g	38.4 g	10.9 g	6.6 g
3 roti	144 g	416 kcal	9.5 g	57.6 g	16.4 g	9.9 g

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 medium roti with ghee entered at 48 g·REVIEWED JUL 2026

Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.

What it takes to burn off 2 roti

Minutes of activity for a 70 kg adult to spend 277 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.

65 min

Walking · easy pace, 4 km/h

53 min

Brisk walking · 5.6 km/h

30 min

Cycling · moderate, 19 km/h

23 min

Running · 8 km/h

SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026

Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.

Other quantities

1 roti139 kcal · 48 g 3 roti416 kcal · 144 g Build a full thaliAdd several foods into one total

Questions

How many calories are in 2 roti?

About 277 kcal, taking one roti as 48 g (one medium phulka with about a level teaspoon of ghee applied after cooking). That is 6.3 g protein, 38.4 g carbohydrate and 10.9 g fat across 96 g of food.

Is 2 roti too much?

It depends entirely on the rest of the day. 277 kcal is roughly 14% of a 2,000 kcal day and 17% of a 1,600 kcal day. The honest answer is that 2 roti rarely makes a meal on its own — what goes with it usually decides the total.

How long does it take to burn off 2 roti?

Roughly 65 minutes of easy walking, 53 minutes of brisk walking or 23 minutes of running for a 70 kg adult. Useful for scale — not a licence, since appetite rises with activity.

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.

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

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