Breads & rotis

Calories in 2 roti

The short answer

2 roti, weighed

187kcal 2 roti — 90 g in total — comes to about 187 calories, with 6.4 g protein, 38.4 g carbohydrate and 0.9 g fat.

Protein 6.4 g · 13.6% of energy Carbs 38.4 g · 82% of energy Fat 0.9 g · 4.3% of energy

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.

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)

The full method, and where it is weakest →

Roti (Chapati), entered by the portion

The same ledger as the main entry, with 2 roti standing on the 2nd line.

Kitchen ledger — roti (chapati) by the roti, one roti entered at 45 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat	Fibre
1 roti	45 g	94 kcal	3.2 g	19.2 g	0.5 g	3.3 g
2 roti	90 g	187 kcal	6.4 g	38.4 g	0.9 g	6.6 g
3 roti	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.

What it takes to burn off 2 roti

Minutes of activity for a 70 kg adult to spend 187 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.

44 min

Walking · easy pace, 4 km/h

36 min

Brisk walking · 5.6 km/h

20 min

Cycling · moderate, 19 km/h

16 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 roti94 kcal · 45 g 3 roti281 kcal · 135 g Build a full thaliAdd several foods into one total

Questions

How many calories are in 2 roti?

About 187 kcal, taking one roti as 45 g (made from about 30 g of atta, cooked dry with no ghee). That is 6.4 g protein, 38.4 g carbohydrate and 0.9 g fat across 90 g of food.

Is 2 roti too much?

It depends entirely on the rest of the day. 187 kcal is roughly 9% of a 2,000 kcal day and 12% of a 1,600 kcal day. The honest answer is that 2 roti rarely makes a meal on its own — what goes with it usually decides the total.

How long does it take to burn off 2 roti?

Roughly 44 minutes of easy walking, 36 minutes of brisk walking or 16 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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