Breads & rotis

Calories in 3 roti

The short answer

3 roti, weighed

394kcal 3 roti — 180 g in total — comes to about 394 calories, with 13.3 g protein, 80.6 g carbohydrate and 2.0 g fat.

Protein 13.3 g · 13.5% of energy Carbs 80.6 g · 81.9% of energy Fat 2.0 g · 4.5% of energy

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 tandoori roti entered at 60 g·REVIEWED JUL 2026

Serving assumed: 1 tandoori roti ≈ 60 g — restaurant tandoor, whole wheat, no butter. Change the portion and every number below changes with it.

From a table row to one roti

Read the per-100 g row for tandoori roti 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 219 kcal and 7.4 g protein per 100 g.
Weigh what is actually served. This site enters 1 tandoori roti at 60 g (restaurant tandoor, whole wheat, no butter). 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: 219 × 60 ÷ 100 = 131 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
Tandoori Roti      =    219 kcal ×   60 g ÷ 100  =  131 kcal
energy check       =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →

Tandoori Roti, entered by the portion

The same ledger as the main entry, with 3 roti standing on the 3rd line.

Kitchen ledger — tandoori roti by the roti, one roti entered at 60 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat	Fibre
1 roti	60 g	131 kcal	4.4 g	26.9 g	0.7 g	4.6 g
2 roti	120 g	263 kcal	8.9 g	53.8 g	1.3 g	9.2 g
3 roti	180 g	394 kcal	13.3 g	80.6 g	2.0 g	13.9 g

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 tandoori roti entered at 60 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 3 roti

Minutes of activity for a 70 kg adult to spend 394 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.

92 min

Walking · easy pace, 4 km/h

75 min

Brisk walking · 5.6 km/h

43 min

Cycling · moderate, 19 km/h

33 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 roti131 kcal · 60 g 2 roti263 kcal · 120 g Build a full thaliAdd several foods into one total

Questions

How many calories are in 3 roti?

About 394 kcal, taking one roti as 60 g (restaurant tandoor, whole wheat, no butter). That is 13.3 g protein, 80.6 g carbohydrate and 2.0 g fat across 180 g of food.

Is 3 roti too much?

It depends entirely on the rest of the day. 394 kcal is roughly 20% of a 2,000 kcal day and 25% of a 1,600 kcal day. The honest answer is that 3 roti rarely makes a meal on its own — what goes with it usually decides the total.

How long does it take to burn off 3 roti?

Roughly 92 minutes of easy walking, 75 minutes of brisk walking or 33 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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