One roti

Grain

Item Rating: 76/100

1 serving (50 grams) contains 120 calories, 3.0 grams of protein, 3.0 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		600
% Daily Value*
Total Fat		15 g	19%
	Saturated Fat	2.5 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		600 mg	26%
Total Carbohydrates		90 g	32%
	Dietary Fiber	10 g	35%
	Sugars	2.5 g
protein		15 g	30%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		6 mg	33%
Potassium		250 mg	5%

* 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

Source of Calories

Fat: 135 cal (24.3%)

Protein: 60 cal (10.8%)

Carbs: 360 cal (64.9%)

About One roti

Roti, a type of unleavened flatbread, originates from the Indian subcontinent and is a staple in South Asian cuisine. Typically made from whole wheat flour and water, it is cooked on a tava (flat griddle). Roti is low in fat and provides a wholesome source of carbohydrates, fiber, and small amounts of protein. One medium roti (40g) contains approximately 120 calories, 22g carbohydrates, 1.8g dietary fiber, 3g protein, and less than 1g of fat, along with essential micronutrients such as iron and magnesium. Its simple, natural ingredients make it a versatile addition to balanced diets worldwide.

Health Benefits

• Supports digestive health due to its fiber content (1.8g per medium roti), which aids in maintaining bowel regularity.
• Provides sustained energy from complex carbohydrates, making it ideal for long-lasting energy throughout the day.
• Contains small amounts of iron, which supports oxygen transport in the blood and helps prevent anemia.
• Rich in magnesium, contributing to bone health and proper muscle function.
• Low in fat, making it suitable for weight management when consumed as part of a balanced diet.

Dietary Considerations

Allergens: Contains gluten (from wheat)

Suitable for: Vegetarian, vegan

Not suitable for: Gluten-free diets, low-carb or ketogenic diets

Selection and Storage

Store cooked roti in an airtight container to keep it soft for up to 1 day at room temperature or refrigerate for up to 2 days. Reheat on a tava or skillet for best results.

Common Questions About One roti Nutrition

How many calories and nutrients are in one roti?

One medium-sized whole wheat roti (approximately 40g) contains about 120 calories, 3g of protein, 0.5g of fat, 25g of carbohydrates, and around 2g of dietary fiber. It is also a source of B vitamins, iron, and magnesium, making it a nutritious carbohydrate choice.

Is roti suitable for a keto or low-carb diet?

Roti is not ideal for a strict keto diet due to its carbohydrate content—around 25g per piece. However, for less restrictive low-carb diets, roti made with high-fiber or alternative flours (like almond or coconut flour) may be a better option.

Are there any health benefits or concerns with eating roti regularly?

Roti, especially made from whole wheat, is rich in fiber, aiding digestion and promoting satiety. It also provides complex carbohydrates for sustained energy. However, overconsumption may lead to high calorie intake or bloating for those with gluten sensitivities or wheat intolerances.

What is a recommended portion size for roti per meal?

For most adults, 1–2 rotis per meal is a recommended portion size, depending on individual calorie needs and activity level. Pairing rotis with vegetables, protein-rich foods, or healthy fats can help create a balanced meal.

How does roti compare to bread or naan in terms of nutrition?

Roti is generally healthier than naan, as it contains fewer calories and fats since it is not made with butter or cream. Compared to regular white bread, roti offers more fiber, protein, and micronutrients, especially when made from whole wheat flour.

Data Sources & Scientific References