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The Calories in Roti

by
author image Melodie Anne
Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.
The Calories in Roti
Roti bread with a variety of fillings. Photo Credit szefei/iStock/Getty Images

A roti is a small round type of flatbread, similar to a pita. Roti bread is a perfect foundation for an open-faced sandwich, an ideal bread for dipping in hummus and a delicious accompaniment to any meal as an alternative to baguette slices. As with any bread product, the majority of calories come from carbs, although both protein and fat make up more of the caloric content than you may realize.

Total Calorie Details

Whether you prefer plain white or whole-wheat roti bread, you’ll get about the same number of calories. One 60-gram roti has roughly 180 calories, about 62 percent of which are from carbohydrates. Protein makes up 10 to 15 percent of calories, while fat amounts to 23 to 28 percent of the overall calories.

Calories From Carbohydrates

Digestible carbohydrates, meaning the ones that your body turns into energy, like sugar and starch, contain 4 calories per gram. One 60-gram plain or whole-wheat roti has nearly 28 grams of total carbohydrates, which is around 112 calories from carbohydrates. Of all the calories you consume, 45 to 65 percent of them need to come from carbohydrates, according to the Dietary Guidelines for Americans 2010. This means that if 2,000 calories a day is your average, you’ll need 900 to 1,300 calories from carbohydrates daily, or 225 to 325 grams. A single roti takes up 8 to 12 percent of that amount.

Protein Calories

The whole-wheat variety of roti bread has slightly less protein than the plain white kind. Whole-wheat roti contains close to 5 grams of protein, while the white type offers nearly 7 grams. That’s 20 and 28 calories from protein, respectively, since protein also offers 4 calories per gram. Protein should ideally account for 10 to 35 percent of the overall calories in your diet. Sticking to a 2,000-calorie-a-day diet plan means that you’ll need 200 to 700 calories from protein daily, or 50 to 175 grams. Depending on which roti you like and your specific protein needs, for a 2,000-calorie diet, you’ll get 2 to 14 percent of your protein needs.

Fat and Calories

Fat has more than double the calories that carbs and fat have, providing 9 calories per gram. So the 4.5 grams of fat you’ll get from a plain white roti give you over 40 calories. You’ll get closer to 50 calories from the 5.5 grams of fat in a whole-wheat roti. For a balanced diet, 20 to 35 percent of the calories you get need to come from fat -- 400 to 700 calories from fat or 44 to 78 grams for 2,000 calories. A 60-gram roti takes up 5 to 12 percent of your daily fat allowance for a 2,000-calorie diet.

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