Roti is a flatbread made with three ingredients and popular in many Asian countries, including India and Pakistan. Roti nutrition and the calories in roti can vary based on family recipes and differences in manufacturing.
According to the U.S. Department of Agriculture (USDA), there are 297 calories in a 100-gram serving, or about 3.5 ounces, of plain roti. This can vary considerably, though.
Roti Nutrition Facts
The calories in roti can vary based on what it is made with. The USDA indicates that a single piece of plain roti weighing 68 grams offers 202 calories, while a 100-gram serving offers 297. However, it does not specify what that hypothetical roti is made of, in terms of ingredients. Other varieties of roti listed have different calorie counts.
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For example, another USDA listing for "bread, chappatti or roti (Indian bread), wheat" indicates that 100 grams of roti has 299 calories. An 8-inch, or 52-gram piece has 155 calories. Ultimately, the difference comes down to slight variations in manufacturers and what they put in their roti.
Traditionally roti is made with crushed atta flour from semi-hard durum wheat, a variety of wheat typically used to make pasta. Since atta comes from wheat, you should avoid roti or look for gluten-free varieties if you have gluten sensitivity. The other traditional ingredients are water and oil.
Read more: The Health Benefits of Semolina
Some recipes or store-bought roti may include ingredients like salt or other flavor enhancers. For example, according to the USDA, the Royal Wine Corporation makes Couscous Roasted Garlic Ail roti. This roti contains wheat flour and water, but it also contains sugar, salt, dehydrated garlic and other seasonings. There are 350 calories in 100 grams of this brand of roti.
Roti offers a variety of potent nutrients. For example, according to the USDA some, non-whole-wheat varieties contain more than 7 grams of protein, while one whole-wheat variety has over 11 grams of protein in a 100-gram serving. All varieties of roti that the USDA reviewed contain over 9 grams of dietary fiber, and each variety is high in nutrients like calcium, potassium and phosphorus.
Carbohydrates in Roti
The total carbs in roti are relatively high, but most varieties have a good amount of dietary fiber. According to the USDA, total carbs in roti range from around 46 net grams to 75 net grams. Net grams represent the total amount of carbohydrates, minus the dietary fiber provided by the food.
Read more: 19 High-Fiber Foods — Some May Surprise You!
The dietary fiber found in roti varies as well. According to the USDA, dietary fiber totals range from around 2.5 grams to nearly 10 grams in a 100-gram serving. Whole-grain varieties have more dietary fiber, so you should check for whole grain roti if you are looking to increase your dietary fiber intake.
According to the Food and Drug Administration, most Americans are not getting enough dietary fiber. The recommended amount is 25 grams, per day, based on a 2,000-calorie diet.
Dietary fiber can provide you with several health benefits. According to the University of California, dietary fiber can help make you feel full sooner. Also, fiber can slow the rate at which your body absorbs sugar, which can help prevent blood sugar spikes. Dietary fiber can both help keep you regular and help clean out your intestines.
- U.S. Department of Agriculture: "Bread, Chappatti or Roti (Indian Bread), Wheat)
- U.S. Department of Agriculture: "Bread, Chapati or Roti, Whole Wheat, Commercially Prepared, Frozen"
- U.S. Department of Agriculture: "Bread, Chapati or Roti, Plain, Commercially Prepared"
- U.S. Department of Agriculture: "Couscous Roasted Garlic Ail Roti"
- University of California: "Why Fiber Is So Good for You"
- Food and Drug Administration (FDA): "Dietary Fiber"