Roti (Chapati) vs Poori

Both sides computed from the same table, at the serving each is actually eaten in.

Roti (Chapati)

kcal per 1 medium phulka roti (45 g) · 208 kcal/100 g

Poori

110

kcal per 1 poori (30 g) · 367 kcal/100 g

More energy-dense

The short answer

Which one is heavier

Per 100 g, poori is heavier — 367 kcal against 208 kcal for roti (chapati), about 76% more. Per real serving the picture changes: 1 medium phulka roti of roti (chapati) is 94 kcal, while 1 poori of poori is 110 kcal, because the portions are not the same size. On protein, roti (chapati) wins with 7.1 g per 100 g.

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 medium phulka roti entered at 45 g·REVIEWED JUL 2026

Side by side

	Roti (Chapati)	Poori
Serving assumed	1 medium phulka roti · 45 g	1 poori · 30 g
Calories per serving	94	110
Calories per 100 g	208	367
Protein per 100 g	7.1 g	6.4 g
Carbs per 100 g	42.7 g	38.4 g
Fat per 100 g	1.0 g	20.9 g
Fibre per 100 g	7.3 g	6.6 g
Walking to burn one serving	22 min	26 min

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

How two dishes are made comparable

Both columns start from the same source — the per-100 g rows for roti (chapati) and poori in the Indian Food Composition Tables 2017. Neither side is taken from a different database to win an argument.
Each dish keeps its own serving weight: 1 medium phulka roti at 45 g, 1 poori at 30 g. Forcing both onto a shared 100 g is what makes most food comparisons useless.
Both rows are then scaled the same way and printed side by side, so the per-gram ranking and the per-plate ranking can visibly disagree — which, on Indian food, they routinely do.

Roti (Chapati)     208 kcal/100 g ×  45 g ÷ 100 = 94 kcal
Poori              367 kcal/100 g ×  30 g ÷ 100 = 110 kcal

The full method, and where it is weakest →

How to read this

Per-100 g comparisons flatter whatever is eaten in small portions. Poori is denser per gram, but people do not eat by the gram — roti (chapati) arrives as 1 medium phulka roti and poori as 1 poori, and that is where the real difference shows up.

Roti (Chapati) carries more protein, which matters more than the calorie gap if you are trying to stay full. Fibre also favours roti (chapati) here. Both figures assume home cooking with a measured amount of oil; a restaurant plate of either can run 30 to 60% higher.

Questions

Which has more calories, roti (chapati) or poori?

Which has more protein, roti (chapati) or poori?

Roti (Chapati) — 7.1 g per 100 g against 6.4 g. Per real serving that becomes 3.2 g in 1 medium phulka roti against 1.9 g in 1 poori.

Why do the two comparisons disagree?

Because a per-100 g comparison flatters whatever is eaten in small portions. 1 medium phulka roti of roti (chapati) weighs 45 g and 1 poori of poori weighs 30 g, so the per-gram ranking and the per-plate ranking are answering different questions. The serving row is the one that decides what you ate.

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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