9 types of Roti and how much protein they contain

When it comes to Indian staple foods, chapati or roti is an integral part of regional cuisines. This Indian staple is perfect for breakfast, lunch, and dinner too, and goes well with all types of subzis and curries. Soft and light, roti is a symbol of warmth, tradition, and daily sustenance in Indian households, which is also a rich source of nutrition, which helps keep the body active and energised. This piece of information explores 9 popular types of rotis consumed in India and their nutrition profile. It is important to note that these statistics are approximately calculated and might differ, depending upon the quality of flour, method of cooking, water, and addition of other ingredients.

In Ayurveda, whole wheat roti is considered to help balance Vata and Pitta doshas while being used cautiously for Kapha. It is classified as "guru" (heavy to digest) but also "madhura" (sweet) and "snigdha" (unctuous), making it supportive for strength and vitality.

As per the USDA data, 1 medium roti which is around 40 g offers 120 calories, 3.1 g protein, 2.4 g dietary fiber, 10 mg calcium and 1.1 mg iron.
Digestion time: 2-3 hours

This variety of roti offers around 70-80 calories per serving along with 13.6-15.2 g protein and 11.8-14.1 g total dietary fiber per 100 g of flour.

Digestion time: 2-3 hours

One serving of this roti, which is around 40 g, offers 145 calories, 3.2 g protein, and 2.9 g fiber. Note that the nutrition level might differ depending upon the quality of flour being used.
Digestion time: 3-4 hours

Per serving of roti made with 40 g flour offers 120-140 calories. 4 g fiber, and 2.5-3 g finer. These are rough estimates and might differ depending upon flour.
Digestion time: 2 hours

One bajra roti made with 40 g of flour, will offer around 140-150 calories, along with 4-5 g protein and 3-4 g fiber. The good thing is, it is a gluten-free option for those who are intolerant to gluten.
Digestion time: 3-4 hours

This roti offers around 130-140 calories per serving along with 3-4 g protein and 1.4-3.5 g dietary fiber. The nutrition level might differ depending upon the size of dough ball and the quality of flour being used.
Digestion time: 2.5-3 hours

This roti offers approx 150 calories per serving along with 9 g protein and 4.3 g dietary fiber. As per experts, the actual values might vary depending on water absorption, thickness of roti, cooking surface (oil/ghee), and whether part flour mix is used with other flours.
Digestion time: 2 hours

One serving of this roti offers around 140-145 calories, 4.2 g protein, 6.9 dietary fiber, and 0.5 g fat. It is mentioned that these are rough estimates and can vary based on cooking methods, additional ingredients, and quality of flour.
Digestion time: 2-3 hours

Per serving of this roti offers 3–4.5 grams protein along with 18–22 g carbs, and 2-3 g fiber. It is traditionally made with a mix of besan (gram flour), whole wheat, and spices like ajwain, and jeera.
Digestion time: 2-3 hours

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.