Roti: Nutrition Facts, How many calories in one roti, health benefits & advantages

Roti, Chapatis, or Indian bread, a famous versatile Indian food, is made daily in Indian kitchens. A meal is considered incomplete without rotis. A whole wheat roti is filled with carbohydrates, proteins, fats, and other micronutrients. 

Nutrition Facts about Roti

When we talk about weight loss, most dieticians and nutritionists ask us to switch to whole wheat chapati or roti instead of rice. Knowing how many calories a roti has can help draw its nutritional aspects.  A medium-size roti of approximately 40 g has 120 calories. Now, you can add up the rotis and calories. For instance,  two roti calories count up to 240, and three roti have about 360 calories. Below is the table showing the rotis size, number, and the approximate calories they contain. 

Size and number of rotis	Approximate calories
One medium sized roti (40gms)	120 calories
Half od medium sized roti	60 calories
One ounce (oz) of roti (28gms)	85 calories
Small sized roti (32gms)	96 calories
Big sized roti (52gms)	156 calories
Two medium sized roti (80gms)	240 calories
Three medium rotis (120gms)	360 calories
Four medium rotis (160gms)	480 calories
Five medium roti (200gms)	600 calories

Roti is rich in carbohydrates, proteins, and fats. The individual nutritional values in 100gms of roti are mentioned below.

Roti: calories per 100 gms

100gms of roti contain 300 calories. Some of the other nutritional values of roti are enlisted below. 

• The energy content of roti per 100gms

• 62% Carbohydrates,
• 11% Proteins,
• 28% Fats.

• Proteins: 7.85 g of proteins is present in 100gms roti. So, 40gms of roti contains approximately 3.1gms of protein, and calories count up to 12. 
• Carbohydrates: Roti contains 46.13 g of carbohydrates per 100g. A medium-sized 40gms of roti will have 18.5gms of carbohydrates, comprising 68 calories. 
• Fats: Roti contains nearly 9.2 g of fats per 100g. In a medium roti of 40gms, fats count up to 3.7gms and 33 calories. 

 Vitamin content in 100gms or roti

• Vitamin B1 (Thiamine)0.36 mg
• Vitamin B2 (riboflavin)0.18 mg
• Vitamin B3 (Niacin)4.61 mg
• Vitamin B6 0.28 mg
• Vitamin B9 (Folic acid)0.038 mcg
• Vitamin E 0.55 mg
• Vitamin K 0.003 mg

 Mineral content in 100gms of roti

• Potassium196 mg
• Magnesium 56 mg
• Calcium 36 mg
• Sodium 298 mg
• Iron 2.2 mg

Health Benefits of Roti

The soft rolled chapati is a staple food in India relished with sabzi, dal, chutney, and pickle (achar). Made from wheat rotis have numerous advantages added to its bag of health benefits. Some of them are listed as follows:

• Roti is an ideal alternative to other calorie-rich, carbohydrate-fortified diets. And people looking to lose weight or considering a low-calorie diet can opt for rotis.
• Rotis are low in the glycemic index (GI). This low GI food does not shoot up the sugar levels, making it the most preferred food of people with diabetes and other metabolic disorders like heart disorders. 
• Rotis have vitamin B1, an antioxidant that helps neutralise the free radicals that damage the body.
• Without oil chapatis or rotis gives you an option of a low-fat roti that can help you cut down the calories furthermore. 
• Rotis have high dietary fibre compared to other carbohydrate-rich foods-helps ease bowel movements and digestion issues. 
• Chapatis with dal, vegetables, paneer, and soya, help enhance protein, vitamin, mineral, and fibre content in the diet. 
• Rotis, along with whole wheat, is prepared using ragi, barley, jowar, bajra, and other millets. Rotis with whole wheat flour plus the other low GI flours can improve the nutritional values while keeping low calories in homemade rotis. 
• Roti helps maintain a healthy lifestyle while helping maintain a low-calorie diet.  

How to burn the 120 calories that come from one roti (40gms)

If you are looking to burn the 5% of your total calorie intake taken through rotis, you can swim, run, walk, and cycle. Calorie burning and values differ between individuals. However approximate time to burn 120 calories with the following activities are:

• Walking (6Km/hr)- 40 minutes
• Running (11km/hr)- 20 minutes
• Cycling (30km/hr)- 17 minutes
• Swimming (2km/hr)- 14 minutes
• Tennis- 12 minutes

How Many Calories in 1 Roti?

Whether you're trying to lose weight or gain muscle, roti is a great addition to your diet. This Indian flatbread is a great source of dietary fibre, calcium, and protein, all of which help keep you feeling fuller for longer. The calories in a roti depend on the variety. If we talk about 1 roti calories, then a small roti is about 70 to 80 calories, while a medium roti is about 115 calories. Roti is a staple in most Indian households. When you're preparing  roti, you'll want to make sure that you choose a variety of ingredients. For example, if you're making a wheat roti, you'll want to use whole-wheat flour. In addition, you'll want to include lots of vegetables. Vegetables will help prevent hunger and keep you from overeating. Whether you're trying to lose weight, gain muscle, or just maintain a healthy weight, roti is delicious food. It's easy to incorporate into your diet. It's also a good source of a variety of micronutrients. This includes Vitamin B, Vitamin E, and phosphorus. These micronutrients help prevent constipation and improve bone health.

Conclusion

Rotis are a great low-calorie food to be included in the diet. Roti made with millets, Bengal grams, pulses flour plus whole wheat flour gives you a multi-grain flour that can further lower your calorie intake and enhance its nutritional value. Rotis, a staple food in India, is routinely made every day in every Indian kitchen. Switch to roti and ditch the other high-calorie, carbohydrate-rich foods if you want to lose the extra weight. With a lot of health benefits, rotis help you stay fit and lean.