How many calories in a roti?

A plain wheat roti of about 40 g is roughly 104 kcal. The number people usually want is per piece, not per 100 g — nobody eats 100 g of roti, they eat two or three rotis.

Per piece	Weight	kcal	Protein	Carbs	Fat	Fibre
Phulka	30 g	78	2.3 g	15 g	0.9 g	1.8 g
Roti (wheat)	40 g	104	3.1 g	20 g	1.4 g	2.5 g
Rumali roti	40 g	105	3 g	19 g	1.6 g	1 g
Tandoori roti	50 g	150	5 g	28 g	1.8 g	3 g
Missi roti	60 g	170	6 g	28 g	4 g	4 g
Bajra roti	60 g	180	5 g	32 g	3 g	4 g

Why the size matters more than the flour

A phulka and a tandoori roti are the same dough. The tandoori roti is simply bigger and thicker — 50 g against 30 g — and that alone is the difference between 78 and 150 kcal. Switching flours changes the fibre and the micronutrients far more than it changes the calories.

So if you are counting, the useful question is not "wheat or bajra" but how many, and how big. Three home-made rotis is around 310 kcal; three restaurant tandoori rotis is around 450.

What ghee adds

A teaspoon of ghee brushed on a roti is about 45 kcal, which is nearly half the roti again. Two rotis with ghee is closer to 300 kcal than 210. This is the single most commonly missed number in Indian calorie counting, because the ghee is applied after the roti is counted.

Breads that are not rotis

Per piece	Weight	kcal	Fat
Puri	35 g	130	6 g
Plain paratha	80 g	260	12 g
Naan (plain)	90 g	260	5.5 g
Kulcha	90 g	280	6 g
Bhatura	80 g	290	12 g
Aloo paratha	120 g	310	12 g
Butter naan	95 g	310	10 g

One aloo paratha is three phulkas. That is the comparison worth carrying around.

Counting these without doing arithmetic

Fitlectic counts piece-foods as pieces. You type 3 rotis and it logs three, at the weight a roti actually is — no grams, no mental multiplication. It works offline, and the figures above come straight out of the same catalogue the app logs against.

Open Fitlectic