Whole wheat roti

Grain

Item Rating: 85/100

1 serving (50 grams) contains 120 calories, 4.0 grams of protein, 1.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		600
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		125 g	45%
	Dietary Fiber	15 g	53%
	Sugars	2.5 g
protein		20 g	40%
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: 45 cal (7.2%)

Protein: 80 cal (12.8%)

Carbs: 500 cal (80.0%)

About Whole wheat roti

Whole wheat roti is a staple flatbread in South Asian cuisine, particularly popular in Indian, Pakistani, and Bangladeshi households. Made from whole wheat flour, water, and optionally salt, roti is a simple, unfermented bread often cooked on a flat pan called a tawa. It is rich in dietary fiber, as it uses whole wheat flour, which retains the bran and germ layers of the grain. This bread is low in fat, cholesterol-free, and provides slow-digesting carbohydrates, making it ideal for sustained energy. A single whole wheat roti (about 40g) typically contains around 110 calories, 3g of protein, 0.4g of fat, and 2g of fiber, along with essential vitamins like B-complex and minerals such as magnesium and phosphorus.

Health Benefits

• Supports digestive health due to its high dietary fiber content, aiding regular bowel movements.
• Promotes heart health, as whole grains like whole wheat reduce the risk of cardiovascular disease (low in saturated fat).
• Helps maintain energy levels with complex carbohydrates that provide slow-releasing glucose.
• Rich in magnesium, which is essential for bone health and enzymatic functions.
• Contains B-vitamins like thiamine and niacin, aiding metabolism and energy production.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian diets, lactose-free diets

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

Selection and Storage

Store cooked rotis in an airtight container for up to 24 hours in the refrigerator and reheat on the stovetop for best texture. Consume within a day for freshness.

Common Questions About Whole wheat roti Nutrition

Is whole wheat roti high in protein?

Whole wheat roti contains a moderate amount of protein, with one roti (about 40 grams) providing approximately 2.5-3 grams of protein. While it is not a high-protein food, it can contribute to protein intake when paired with legumes or other protein-rich foods.

Can I eat whole wheat roti on a low-carb or keto diet?

Whole wheat roti is not suitable for a keto diet because it contains around 15-20 grams of carbohydrates per roti. However, on a low-carb diet, it can fit in moderation depending on your daily carb allowance, as it provides complex carbohydrates and fiber.

What are the health benefits of whole wheat roti?

Whole wheat roti is a good source of dietary fiber, which aids digestion and supports heart health. It also contains essential nutrients like B vitamins (niacin, thiamin, folate), iron, and magnesium. Additionally, it has a low glycemic index compared to refined breads, making it a better option for blood sugar regulation.

How many whole wheat rotis should I eat in a day?

The recommended number of rotis depends on your daily caloric needs and activity level. For a moderately active adult, 2-3 rotis per meal, combined with protein and vegetables, can provide a balanced portion. One roti typically contains around 70-120 calories, based on its size.

How does whole wheat roti compare to white bread?

Whole wheat roti is generally healthier than white bread as it is made from whole grains, retaining more fiber and nutrients. In contrast, white bread is made from refined flour, which is lower in fiber and has a higher glycemic index, leading to quicker spikes in blood sugar.

Data Sources & Scientific References