Roti (Chapati) vs Boiled White Rice
Both sides computed from the same table, at the serving each is actually eaten in.
The short answer
Which one is heavier
Per 100 g, roti (chapati) is heavier — 208 kcal against 112 kcal for boiled white rice, about 86% more. Per real serving the picture changes: 1 medium phulka roti of roti (chapati) is 94 kcal, while 1 katori cooked rice of boiled white rice is 168 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) | Boiled White Rice | |
|---|---|---|
| Serving assumed | 1 medium phulka roti · 45 g | 1 katori cooked rice · 150 g |
| Calories per serving | 94 | 168 |
| Calories per 100 g | 208 | 112 |
| Protein per 100 g | 7.1 g | 2.3 g |
| Carbs per 100 g | 42.7 g | 25.3 g |
| Fat per 100 g | 1.0 g | 0.2 g |
| Fibre per 100 g | 7.3 g | 0.9 g |
| Walking to burn one serving | 22 min | 39 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 boiled white rice 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 katori cooked rice at 150 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 Boiled White Ric 112 kcal/100 g × 150 g ÷ 100 = 168 kcal
How to read this
Per-100 g comparisons flatter whatever is eaten in small portions. Roti (Chapati) is denser per gram, but people do not eat by the gram — roti (chapati) arrives as 1 medium phulka roti and boiled white rice as 1 katori cooked rice, 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 boiled white rice?
Per 100 g, roti (chapati) is heavier — 208 kcal against 112 kcal for boiled white rice, about 86% more. Per real serving the picture changes: 1 medium phulka roti of roti (chapati) is 94 kcal, while 1 katori cooked rice of boiled white rice is 168 kcal, because the portions are not the same size. On protein, roti (chapati) wins with 7.1 g per 100 g.
Which has more protein, roti (chapati) or boiled white rice?
Roti (Chapati) — 7.1 g per 100 g against 2.3 g. Per real serving that becomes 3.2 g in 1 medium phulka roti against 3.4 g in 1 katori cooked rice.
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 katori cooked rice of boiled white rice weighs 150 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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