Whole Wheat Flour (Atta) calories
per serving, not per 100 g
The short answer
One serving, weighed
96kcal 1 roti's worth — taken as 30 g — has about 96 calories, with 3.2 g protein, 19.2 g carbohydrate and 0.4 g fat. Two come to 192 kcal, three to 288 kcal.
Per 100 g, whole wheat flour (atta) carries 320 kcal ਅਤੇ 10.6 g protein.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 roti's worth entered at 30 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Serving assumed: 1 roti's worth ≈ 30 g — raw flour — about 30 g makes one medium roti. Change the portion and every number below changes with it.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 roti's worth entered at 30 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
From a table row to one serving
- Read the per-100 g row for whole wheat flour (atta) 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 320 kcal ਅਤੇ 10.6 g protein per 100 g.
- Weigh what is actually served. This site enters 1 roti's worth at 30 g (raw flour — about 30 g makes one medium roti). 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: 320 × 30 ÷ 100 = 96 kcal per serving. Nothing is rounded up, adjusted or smoothed — two servings 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 serving = per 100 g × serving grams ÷ 100 Whole Wheat Flour = 320 kcal × 30 g ÷ 100 = 96 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Whole Wheat Flour (Atta), entered by the portion
The kitchen ledger: one serving at 30 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 serving | 30 g | 96 kcal | 3.2 g | 19.2 g | 0.4 g | 3.3 g |
| 2 servings | 60 g | 192 kcal | 6.4 g | 38.4 g | 0.9 g | 6.6 g |
| 3 servings | 90 g | 288 kcal | 9.5 g | 57.6 g | 1.4 g | 9.9 g |
| 1 katori | 120 g | 384 kcal | 12.7 g | 76.8 g | 1.8 g | 13.2 g |
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 roti's worth entered at 30 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 roti's worth (30 g) |
|---|---|---|
| Energy | 320 kcal | 96 kcal |
| Protein | 10.6 g | 3.2 g |
| Carbohydrate (available) | 64.0 g | 19.2 g |
| Fat | 1.5 g | 0.4 g |
| Dietary fibre | 11.0 g | 3.3 g |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
What it takes to burn off 1 roti's worth of whole wheat flour (atta)
Minutes of activity for a 70 kg adult to spend 96 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.
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 whole wheat flour (atta) sits in an Indian plate
Among the 20 basics, nuts & fruit entries on this site, whole wheat flour (atta) ranks 8th for protein (10.6 g per 100 g) and 13th for energy density (320 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies 13% 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 11.0 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.
ਸਵਾਲ
How many calories are in 1 roti's worth?
About 96 kcal for 1 roti's worth, taken as 30 g (raw flour — about 30 g makes one medium roti). Two come to roughly 192 kcal and three to 288 kcal. Per 100 g, whole wheat flour (atta) carries 320 kcal.
How much protein is in whole wheat flour (atta)?
10.6 g per 100 g, which works out to 3.2 g in 1 roti's worth. That is 13% of the energy in this food, and ranks 8th of 20 in the basics, nuts & fruit group on this site.
Is whole wheat flour (atta) good for weight loss?
At 320 kcal per 100 g it is energy-dense, so the portion decides everything. 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 raw flour — about 30 g makes one medium roti. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from basics, nuts & fruit, and three from elsewhere with a similar energy density.
Where this number comes from
Verified against the source table. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
ਸਰੋਤ ਕਤਾਰ: IFCT 2017 A019, Wheat flour, atta. Matches A019 to the decimal on every macronutrient: 320 kcal, 10.57 g protein, 64.17 g available carbohydrate, 1.53 g fat, 11.36 g dietary fibre. By difference this flour would read about 75.5 g of carbohydrate, so the row is unambiguously on the available basis.
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.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The people behind these sites
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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