Calories in 3 roti
300 kcal 3 roti — 135 g in total — comes to about 300 calories, with 9.9 g protein, 59.8 g carbohydrate and 1.5 g fat.
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.
Roti (Chapati), portion by portion
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 roti | 45 g | 100 kcal | 3.3 g | 19.9 g | 0.5 g | 3.5 g |
| 2 roti | 90 g | 200 kcal | 6.6 g | 39.9 g | 1.0 g | 7.0 g |
| 3 roti | 135 g | 300 kcal | 9.9 g | 59.8 g | 1.5 g | 10.5 g |
| 1 large roti | 60 g | 133 kcal | 4.4 g | 26.6 g | 0.7 g | 4.7 g |
| 1 small roti | 32 g | 71 kcal | 2.3 g | 14.2 g | 0.4 g | 2.5 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included 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 300 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.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Questions
How many calories are in 3 roti?
About 300 kcal, taking one roti as 45 g (made from about 30 g of atta, cooked dry with no ghee). That is 9.9 g protein, 59.8 g carbohydrate and 1.5 g fat across 135 g of food.
Is 3 roti too much?
It depends entirely on the rest of the day. 300 kcal is roughly 15% of a 2,000 kcal day and 19% 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 70 minutes of easy walking, 57 minutes of brisk walking or 25 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.