Legumes rotis

Legume

Item Rating: 78/100

1 serving (100 grams) contains 350 calories, 20.0 grams of protein, 5.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		833.3
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		142.9 g	51%
	Dietary Fiber	35.7 g	127%
	Sugars	11.9 g
protein		47.6 g	95%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		7.1 mg	39%
Potassium		1904.8 mg	40%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 107 cal (12.3%)

Protein: 190 cal (21.9%)

Carbs: 571 cal (65.8%)

About Legumes rotis

Legume rotis are traditional flatbreads made by incorporating ground legumes such as lentils, chickpeas, or black beans into wheat flour or other base flours. These rotis are popular in South Asian and Middle Eastern cuisines, known for their nutrient-dense profile and versatility. Rich in protein and dietary fiber, legume rotis provide essential micronutrients like iron, magnesium, folate, and potassium. They are particularly valued in vegetarian and vegan diets as a plant-based protein source. Depending on the legumes used and preparation method, legume rotis can be a wholesome addition to a balanced diet.

Health Benefits

• Excellent source of plant-based protein, essential for muscle repair and growth, providing 7-9g of protein per serving (depending on the legume used).
• High in dietary fiber, promoting better digestive health and aiding in maintaining healthy cholesterol levels (up to 5-7g per serving).
• Rich in iron, contributing to oxygen transport in the body and reducing fatigue, with up to 20% of the daily iron requirement in one roti depending on the legumes used.

Dietary Considerations

Allergens: Contains wheat (if using wheat flour)

Suitable for: Vegetarian, vegan, high-protein diets

Not suitable for: Gluten-free diets (if made with gluten-containing flour), soy-free diets (if soy-based legumes are used)

Selection and Storage

Store uncooked dough in an airtight container in the refrigerator for up to 24 hours. Cooked rotis can be refrigerated for 1-2 days and reheated on a skillet for best texture.

Common Questions About Legumes rotis Nutrition

Are legumes rotis high in protein?

Yes, legumes rotis are a good source of protein, often providing 6-9 grams of protein per serving (1 medium roti or around 50g). The exact protein content depends on the type of legume flour used, such as chickpea, lentil, or mung bean flour.

Can I eat legumes rotis on a keto or low-carb diet?

Legumes rotis are not typically suitable for a keto or strict low-carb diet, as they contain around 15-20 grams of net carbohydrates per roti. However, they can be included in moderate low-carb diets that allow more flexibility in carbohydrate intake.

What are the health benefits of legumes rotis?

Legumes rotis are rich in dietary fiber, protein, and essential micronutrients like folate, iron, and magnesium, which support digestion, muscle function, and overall energy levels. They also have a low glycemic index, making them a good option for maintaining stable blood sugar levels.

How many legumes rotis should I eat in one serving?

A typical serving size is 1-2 legumes rotis, depending on your calorie needs and dietary goals. Each roti contains around 120-150 calories, so adjust portions according to your overall daily calorie and macronutrient requirements.

How do legumes rotis compare to wheat rotis?

Legumes rotis are higher in protein and fiber compared to traditional wheat rotis, which makes them more nutrient-dense and filling. However, legume rotis may have a slightly denser texture and higher calorie content, so they’re a good option for those looking for a more balanced, protein-rich alternative.

Data Sources & Scientific References