Is Roti Healthy? Calories, Benefits & Why It’s a Staple Food

Roti, a staple food in Indian households, is more than just bread—it’s an integral part of daily nutrition and culture. But have you ever wondered, is roti healthy? Let's explore the calories, nutritional content, and health benefits of this versatile food. 

How Many Calories in 1 Roti? 

Calories in roti depend largely on its size, preparation method, and type of flour used. 

Calories by Roti Size: 

• A small roti (32 g) has about 96 calories. 
• A medium roti (40 g) has about 120 calories. 
• A large roti (52 g) has about 156 calories. 

If you're consuming multiple rotis, keep this simple calculation handy: 

• Two medium rotis (80 g) have about 240 calories. 
• Three medium rotis (120 g) have about 360 calories. 

Calories by Roti Preparation: 

Preparation style significantly impacts calorie content: 

• A plain medium roti typically contains about 70–80 calories. 
• A medium roti with ghee or butter can range from 100–120 calories. 
• A roti stuffed with potatoes and paneer has about 150–200 calories. 

Calories by Roti Type: 

Different flours yield different calorie contents and specific health benefits: 

Indian Whole Wheat Roti (Atta) 

• Calories: Approximately 106 calories per medium-sized roti. 
• Benefits: Rich in dietary fiber, supports digestion, heart health, and provides sustained energy release throughout the day. 

Jowar (Sorghum) Roti 

• Calories: Around 349 calories per 100g. 
• Benefits: Gluten-free, high in protein and fiber, ideal for weight management, and beneficial for controlling blood sugar levels, making it suitable for diabetics. 

Ragi/Nachni (Finger Millet) Roti 

• Calories: Approximately 139 calories per medium-sized roti. 
• Benefits: Exceptionally high in calcium, beneficial for bone strength, gluten-free, rich in dietary fiber, and excellent for blood sugar management. 

Multigrain Roti 

• Calories: Typically about 104 calories per medium-sized roti. 
• Benefits: Combines the nutritional properties of various grains (wheat, oats, barley, etc.), offering a balanced nutritional profile. Supports heart health, boosts energy, and aids digestion. 

Bajra (Pearl Millet) Roti 

• Calories: About 116 calories per medium-sized roti. 
• Benefits: High in iron and magnesium, beneficial for maintaining healthy blood levels, reducing anemia risk, managing cholesterol, and boosting overall immunity. 

Roti: Calories Per 100 gms 

A standard whole wheat roti provides around 297 calories per 100 grams. This calorie count includes a rich profile of carbohydrates, proteins, fibers, vitamins, and minerals, making it an excellent energy source. 

Nutritional Breakdown Table (per 100g of whole wheat roti)

Vitamin Content in 100gms of Roti 

Whole wheat rotis are rich in essential vitamins including: 

• Vitamin B1 (Thiamine): Helps in energy production. 
• Vitamin B3 (Niacin): Essential for metabolism and nervous system function. 
• Vitamin B9 (Folate): Crucial during pregnancy for fetal development. 

Mineral Content in 100gms of Roti 

Rotis also supply valuable minerals such as: 

• Iron: Important for blood production and preventing anemia. 
• Magnesium: Supports bone health and muscle function. 
• Potassium: Helps maintain proper heart and kidney functions. 
• Zinc: Essential for immune system health. 

Health Benefits of Roti 

Rich in Dietary Fiber 

Roti made from whole wheat flour contains dietary fiber that aids digestion, helps maintain healthy cholesterol levels, and keeps you feeling full longer, thus aiding in weight management. 

Good for Diabetics (Roti and Glycemic Index) 

Roti typically has a low glycemic index (GI), meaning it causes a gradual rise in blood sugar levels. This makes roti suitable for diabetics when consumed in moderation, unlike refined flour products that spike blood sugar quickly. 

Supports Heart Health 

Whole grain rotis help reduce the risk of heart diseases by lowering bad cholesterol (LDL) and promoting good cholesterol (HDL). 

Energy Booster 

Due to its rich carbohydrate content, roti provides sustained energy, making it ideal for daily activities and workouts. 

How to Burn the 120 Calories that Come from One Roti (40gms) 

Wondering how to burn the calories from a medium-sized roti? 

• Walking at a brisk pace for approximately 25 minutes. 
• Cycling for about 15 minutes. 
• Yoga or light exercises for 30 minutes. 
• Running or jogging for around 10 minutes.