Per 1 medium roti (40g)
105kcal
Protein
3.5g
13% of energy
Carbs
20g
74% of energy
Fat
1.5g
13% of energy
Indian food · breads
Roti (Atta)
- Serving
- 1 medium roti · 40g
- Macro lead
- Carb-forward
- Region
- north
- Fiber / serving
- 2.5 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (40g) | Per 100g |
|---|---|---|
| Calories | 105 kcal | 263 kcal |
| Protein | 3.5 g | 8.8 g |
| Carbs | 20 g | 50 g |
| Fat | 1.5 g | 3.8 g |
| Fiber | 2.5 g | 6.3 g |
How Indian lifters use Roti (Atta)
Roti and paratha are carb sources first. Most Indian households under-count the ghee smeared on top — 1 tsp adds 45 kcal without touching the flour weight. Carb-forward — use it around training, dial it back on rest days if you're cutting. The dish is most common in north kitchens, but works anywhere in India — the ingredients are pantry-standard.
Where it fits in your day
Best consumed pre and post workout when insulin sensitivity is highest. On rest days, keep the portion smaller and pair with protein and fibre to slow the glycemic response.
Cost & convenience
Moderate protein density (8.8g/100g). Not the cheapest protein per gram, but it doubles as a source of carbs and micronutrients — so it earns its rupee spend twice.
Common myth
"Roti is healthier than rice" — they're both simple carbs by the time they hit your bloodstream. Pick based on what you enjoy and can portion, not on virtue.
Swaps & pairings
Similar breads
Puri 100 kcal · 2g protein per servingBhatura 290 kcal · 6g protein per servingPhulka 78 kcal · 2.6g protein per servingTandoori Roti 140 kcal · 4g protein per servingBajra Roti 175 kcal · 5g protein per servingRagi Roti 160 kcal · 3.5g protein per serving
Build a plate around Roti (Atta)
Plans that fit
Meal plans that use Roti (Atta)
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Fat Loss ideas — Non-Veg
Goal × diet day of food ideas
~2500 kcal Budget — College Student
Example day on low-cost staples
Train while you eat this
Frequently asked
Is Roti (Atta) good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 medium roti costs you 105 kcal; slot it into a daily deficit and it works fine.
How much Roti (Atta) should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Roti (Atta) high in protein?
Not really — 8.8g per 100g. Treat it as a carb source and pair it with a dedicated protein anchor.
Can I eat Roti (Atta) pre or post workout?
Yes — carb-forward foods like this one are ideal 60–90 minutes before and immediately after training.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.