Roti (Chapati) calories
per roti, not per 100 g
The short answer
One roti, weighed
94kcal 1 medium phulka roti — taken as 45 g — has about 94 calories, with 3.2 g protein, 19.2 g carbohydrate and 0.5 g fat. Two come to 187 kcal, three to 281 kcal.
Per 100 g, roti (chapati) carries 208 kcal and 7.1 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 medium phulka roti entered at 45 g·REVIEWED JUL 2026
Serving assumed: 1 medium phulka roti ≈ 45 g — made from about 30 g of atta, cooked dry with no ghee. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 medium phulka roti entered at 45 g·REVIEWED JUL 2026
From a table row to one roti
- Read the per-100 g row for roti (chapati) 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 208 kcal and 7.1 g protein per 100 g.
- Weigh what is actually served. This site enters 1 medium phulka roti at 45 g (made from about 30 g of atta, cooked dry with no ghee). 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: 208 × 45 ÷ 100 = 94 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 (Chapati) = 208 kcal × 45 g ÷ 100 = 94 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Roti (Chapati), entered by the portion
The kitchen ledger: one roti at 45 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 റൊട്ടി | 45 g | 94 kcal | 3.2 g | 19.2 g | 0.5 g | 3.3 g |
| 2 റൊട്ടി | 90 g | 187 kcal | 6.4 g | 38.4 g | 0.9 g | 6.6 g |
| 3 റൊട്ടി | 135 g | 281 kcal | 9.6 g | 57.6 g | 1.4 g | 9.9 g |
| 1 large roti | 60 g | 125 kcal | 4.3 g | 25.6 g | 0.6 g | 4.4 g |
| 1 small roti | 32 g | 67 kcal | 2.3 g | 13.7 g | 0.3 g | 2.3 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 medium phulka roti entered at 45 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.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 medium phulka roti (45 g) |
|---|---|---|
| Energy | 208 kcal | 94 kcal |
| Protein | 7.1 g | 3.2 g |
| Carbohydrate (available) | 42.7 g | 19.2 g |
| Fat | 1.0 g | 0.5 g |
| Dietary fibre | 7.3 g | 3.3 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 medium phulka roti of roti (chapati)
Minutes of activity for a 70 kg adult to spend 94 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.
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.
Where roti (chapati) sits in an Indian plate
Among the 20 breads & rotis entries on this site, roti (chapati) ranks 12th for protein (7.1 g per 100 g) and 19th for energy density (208 kcal per 100 g). The protein leader in the group is paneer paratha at 10.2 g.
Protein supplies 14% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. Fibre is genuinely high at 7.3 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 medium phulka roti?
About 94 kcal for 1 medium phulka roti, taken as 45 g (made from about 30 g of atta, cooked dry with no ghee). Two come to roughly 187 kcal and three to 281 kcal. Per 100 g, roti (chapati) carries 208 kcal.
How much protein is in roti (chapati)?
7.1 g per 100 g, which works out to 3.2 g in 1 medium phulka roti. That is 14% of the energy in this food, and ranks 12th of 20 in the breads & rotis group on this site.
Is roti (chapati) good for weight loss?
At 208 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume made from about 30 g of atta, cooked dry with no ghee. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from breads & rotis, and three from elsewhere with a similar energy density.
Where this number comes from
ഉറവിടം വ്യക്തമാക്കിയ ചേരുവകളിൽ നിന്നുള്ള പാചകക്കുറിപ്പ് വിശകലനം. കാർബോഹൈഡ്രേറ്റ് എന്നത് ലഭ്യമായ കാർബോഹൈഡ്രേറ്റ് ആണ് — ഭക്ഷ്യനാരുകൾ ഒഴിവാക്കി പ്രത്യേകം നൽകിയിരിക്കുന്നു.
പാചകക്കുറിപ്പും പാകം ചെയ്ത ശേഷമുള്ള ഭാരവും: 30 g atta and water, rolled and cooked dry on a tawa with no fat. Finished weight 45 g, one medium phulka.
Confidence in the quantities: high. Two or three ingredients, one of them dominant, little or no cooking fat. This dish does not move much between households.
സ്രോതസ്സ് വരി: IFCT 2017 A019, Wheat flour, atta. Energy on this row is the Atwater sum of the ingredients above, not an independent measurement, so it reconciles by construction — that is a property of the method and not evidence that the quantities are right. The ingredient weights are this site's assumption; the table rows behind each ingredient are not.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
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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