Roti (chapati) calories: per piece, by size and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
Quick answer
About 80 kcal for one standard homemade roti (30 g), about 70 kcal for a small 25 g roti and about 115 kcal for a large 40 g roti.
- Per 100 g: About 270 to 290 kcal, without ghee
- Protein: about 2.4 g per 1 roti
Roti (chapati) calories by size
| Size | Weight | Calories |
|---|---|---|
| Small, thin roti | 25 g | about 70 kcal |
| Standard roti | 30 g | about 80 kcal |
| Large roti | 40 g | about 115 kcal |
A teaspoon of ghee on top adds about 35 to 45 kcal, and a butter or oil roti is heavier again.
A serving of roti (chapati) (1 roti, about 30 g) has 80 kcal, with 2.4 g protein, 13.8 g carbohydrate and 2.8 g fat. Per 100 g it comes to 275 kcal. That is 3 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (30 g) | Per 100 g |
|---|---|---|
| Calories | 80 kcal | 275 kcal |
| Protein | 2.4 g | 7.9 g |
| Carbohydrate | 13.8 g | 46.1 g |
| Fat | 2.8 g | 9.2 g |
| Fibre | 2.9 g | 9.7 g |
Serving: 1 roti, about 30 g. Source below, checked 13 October 2026. Calories are set to a typical household piece, with other nutrients scaled from the per 100 g record.
What one serving looks like
A roti is the flat round most homes roll out from a golf-ball lump of atta. About 40 g cooked is a palm-sized roti, roughly 15 cm across, made without a lot of ghee on top.
Where it fits in a 1,200 to 1,600 kcal day
At 80 kcal, one serving is about 5 percent of a 1,600 kcal day and about 7 percent of a 1,200 kcal day. Most people eat two to three rotis at lunch and dinner. On a lower calorie day, two rotis with a katori of dal and a sabzi make a full plate without crowding out the vegetables.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
If you are watching sugar or carbohydrate, see the diabetes diet chart for Indian meals. Similar foods: Methi thepla, Bajra roti and Plain paratha.
How cooking changes the number
A dry roti on the tawa carries almost no added fat. A teaspoon of ghee smeared on top adds about 45 kcal, which is the same as a third of the roti again.
A swap to try
Try Jowar roti. Jowar roti suits people who want a wheat-free option, and the grain is a little gentler on the stomach for some. Jowar roti (1 roti, about 40 g) comes to 136 kcal, which is 56 kcal more than 80 for roti (chapati), but it brings something different to the plate.
Who might want to watch it
People counting carbohydrates for blood sugar usually treat each roti as one carb portion. Your doctor or nutritionist can tell you how many fit your day.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Roti (chapati) calories: common questions
How many calories are in 1 roti?
One standard homemade roti of about 30 g is around 80 kcal without ghee. A small 25 g roti is about 70 kcal and a large 40 g roti is about 115 kcal.
How many calories are in 2 rotis?
Two standard rotis are about 160 kcal without ghee. With a little ghee on each, expect about 230 to 250 kcal.
Does ghee change roti calories?
Yes. A teaspoon of ghee adds about 35 to 45 kcal. A smear is fine for flavour, just count it if you are tracking.
How many rotis can I eat in a day?
It depends on your size, activity and total calorie target. A nutritionist will set a number for you, often two to three rotis per meal with dal, sabzi and curd.
Is roti or rice lower in calories?
Per piece or per cup they are similar, so the portion and what goes with it matter more. Roti brings more fibre when made with whole wheat atta.
How to enjoy roti every day without overdoing it
- Fill half your plate with sabzi and salad, put dal or curd beside it, and let the roti be the smaller part.
- Use a light touch of ghee, not a puddle. Flavour matters, and you can keep it.
- Whole wheat or mixed atta keeps you full for longer than refined flour.
- On festival days with heavy food around, a regular dal, sabzi and roti meal is a good steady anchor.
For more numbers, see the calorie count of popular Indian foods and calories in 1 Indian sweet.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Jowar roti | 1 roti, about 40 g | 136 | 3.2 g |
| Methi thepla | 1 thepla, about 45 g | 149 | 4.7 g |
| Bajra roti | 1 roti, about 45 g | 171 | 4.3 g |
| Plain paratha | 1 paratha, about 60 g | 196 | 3.8 g |
| Puri | 2 puri, about 50 g | 205 | 3.4 g |
| Aloo paratha | 1 paratha, about 100 g | 240 | 6.1 g |
Keep going
Sources and last checked
Last checked 13 October 2026. Values are taken straight from the source record below, then scaled to the serving.
- Bread, chappatti or roti, USDA FoodData Central, FNDDS 2021-2023 (Oct 2024 release), FDC ID 2707713
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
