Calories in 1 Roti: Size, Ghee, and Nutrition Guide
A standard homemade wheat roti (chapati) made from whole wheat flour (atta) contains approximately 100-110 calories. This is for a medium-sized roti of about 6-7 inches in diameter, weighing roughly 30-35 grams of dry flour.
How Size Affects Calories
The calorie count changes significantly with size:
- Small roti (5 inches, ~25g flour): 80-90 calories
- Medium roti (6-7 inches, ~30g flour): 100-110 calories
- Large roti (8+ inches, ~40g flour): 130-145 calories
Most restaurant rotis are larger than homemade ones, so keep this in mind when eating out.
The Ghee Factor
Adding ghee or butter changes the calorie count substantially:
- Plain roti: ~104 calories
- Roti + 1 tsp ghee: ~149 calories (45 extra)
- Roti + 1 tsp butter: ~140 calories (36 extra)
Many households apply ghee to rotis by default. If you are tracking calories, this is one of the easiest adjustments you can make — skipping the ghee on 3 rotis saves you about 135 calories.
Nutrition Breakdown Per Roti
| Nutrient | Amount |
|---|---|
| Calories | 104 kcal |
| Protein | 3.1g |
| Carbohydrates | 18.3g |
| Fat | 2.5g |
| Fibre | 1.9g |
| Iron | 1.0mg |
Roti vs Other Breads
Compared to other Indian breads, roti is one of the healthier choices because it is not fried:
- Roti: 104 cal (not fried)
- Paratha: 180 cal (pan-fried with oil/ghee)
- Puri: 101 cal per piece (deep fried, but smaller)
- Naan: 260 cal (refined flour, larger, cooked with butter)
Tips for Calorie-Conscious Roti Eating
- Make smaller rotis — this naturally controls portion size
- Skip the ghee on top, or use just a light brush
- Mix in some ragi (finger millet) or besan (gram flour) with wheat flour for added protein and fibre
- Count your rotis — most people do not need more than 2-3 per meal
Values are approximate estimates from IFCT 2017 and NIN references. Individual variations exist based on flour brand, cooking method, and exact size.