This blog will give you insights about the nutritional value a chapati/roti holds, the vitamins, minerals, carbs, fat, protein and calories it contains.
Roti is a famous and versatile Indian food that is also known as the Indian bread or a Chapatis. Chapatis are made with wheat flour daily in the Indian kitchens. One meal is considered an incomplete plate of nutrition without rotis in India. A whole wheat roti contains carbohydrates, fats, proteins, and other micronutrients.
Nutrition Facts About Roti
Whenever the talk about weight loss starts, most of the nutritionists and dieticians ask us to give up on eating rice and switch on to whole wheat roti or chapati. Knowing the amount of calories a roti contains can help grab its nutritional value and knowledge. One medium-sized roti weighing 40 grams contains approximately 120 calories. Knowing the amount of calories you will get from one chapati, can help you add up or down the calories with the quantity of rotis that you consume. For example, two medium sized rotis contain a calorie count of approximately 240 cal, and three medium rotis contain calories of about 360 cal. Let us discuss the rotis number, size, and the approximate calories they might contain.
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- One medium sized chapati/roti weighing around 40 gms contains 120 calories
- One Half of a medium sized chapati/roti contains around 60 calories
- One ounce (oz) of a chapati/roti weighing around 28 gms contains 85 calories
- A Small sized chapati/roti weighing around 32 gms contains 96 calories approximately.
- One Big sized chapati/roti weighs around 52 gms has approximately 156 calories
- Two chapatis/roti of medium size weighing 80 gms 240 calories
- Three medium sized rotis weigh 120 gms have 360 calories
- Four medium sized rotis/chapatis weighing around 160 gms contain 480 calories
- Five medium sized chapatis/roti have 200 gms weight and contain 600 calories
Rotis/Chapatis are a rich source of carbohydrates, fats, and proteins. One individual roti weighing 100 gms contains below mentioned nutritional values.
One 100grams of chapati/roti contains calories counting 300 cal. Some other nutritional values a roti/chapati contains are listed below.
- It contains around 62% Carbohydrates,
- It has 11% of Proteins,
- It contains 28% of Fats.
Proteins:
One 100 gms roti contains 7.85 g of proteins. So, if you consume 40 gms of chapati/roti, you will consume approximately 3.1 gms protein, and 12 cal calories count.
Carbohydrates:
Roti/Chapti contains carbohydrate of 46.13 g per 100 g. One medium size roti/chapati contains 40 gms that will give you around 18.5 gms carbohydrates, and contains 68 calories.
Fats:
Roti/chapati contains approximately 9.2 g fat per 100 g. In one medium sized roti weighing 40 gms, contains fats up to 3.7 gms and calories of 33 cal.
Vitamin Contained in a 100 gms Roti
- Vitamin B2 (riboflavin)0.18 mg
- Vitamin B1 (Thiamine) 0.36 mg
- Vitamin B3 (Niacin)4.61 mg
- Vitamin B6 0.28 mg
- Vitamin E 0.55 mg
- Vitamin B9 (Folic acid) 0.038 mcg
- Vitamin K 0.003 mg
Mineral Contained in a 100gms of Roti
Health Benefits of Roti
The rolled soft chapati is the staple food in India that is mostly consumed along with a sabzi, chutney, dal, and pickles (achar). Roti is made up from wheat having numerous advantages that adds in to its health benefits. Some of the health benefits of roti are listed below:
- Roti is a natural and healthy source of carbohydrates as an alternative to other carbohydrate fortified and calorie-rich, diets. It is generally recommended for people who are looking to lose their weight or are considering a diet low on calories.
- Rotis have a low glycemic index (GI). the low Glycemic index food does not increase the levels of sugar, which makes them the most preferred food for people having diabetes or other metabolic disorders including heart disorders.
- Rotis contain rich amounts of vitamin B1. Vit B1 is an antioxidant which helps people to neutralise the potentially dangerous and damaging free radicals from the body.
- Rotis give you the option to cut down your calorie intake and stay on a low fat levels of roti.
- Rotis have a high fibre content in the diet when compared to other food having carbohydrate-rich. These help to ease the digestion and bowel movement issues.
- Chapatis can be consumed with vegetables, dal, paneer, and soya, that help enhance your vitamin, protein, fibre and mineral intake through your diet.
- Rotis, can be made up with whole wheat, or using barley, ragi, bajra, jowar, and other millets. Rotis made of whole wheat flour added with the other low Glycemic Index flours can help to improve the values of nutrition in your diet while keeping them low in calorie counts.
- Roti can help you to maintain and lead a healthy lifestyle while keeping your diet low on calories.
How to Burn the 120 Calories That Come From One Roti (40gms)
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If you want to burn your 5% of total calories consumed through rotis, you can achieve that through various methods like swimming, running, walking, and cycling. Every individual burns different amounts of calories in the same environment and effort. However, we have discussed certain activities and their approximate time to burn 120 calories:
- Walking at a speed of 6 Km/hr would take around 40 minutes
- Running with 11 km/hr in 20 minutes
- Cycling with 30 km/hr speed takes 17 minutes
- Swimming with 2 km/hr takes 14 minutes
- Playing Tennis will take 12 minutes
How Many Calories in 1 Roti?
For both losing weight or for gain muscle, roti is one of a great addition to make in your diet. This is an Indian flatbread which is a great source containing calcium, dietary fibrer, and protein. This nutritional value of roti helps keep you feel fuller for a longer duration. The calories that a roti contains depend on the variety. If we talk about the calories contained in 1 roti, then, a small sized chapati/roti contains about 70 to 80 calories, while in a medium sized chapai/roti about 115 calories are present. Roti/chapati is a staple food in most of the Indian households. While preparing a roti, you need to make sure that right variety of ingredients are chosen. For example, if a whole wheat roti is to be made, you will need to use whole wheat flour. In addition, it will be beneficial to include lots of vegetables as they helps you to prevent hunger and save you from overeating. If you are trying to lose your weight, or gain muscle, or just trying to maintain your healthy body weight, roti can be a delicious food. Roti is an easy way to incorporate in your diet. Chapati contains variety of micronutrients as well. These micronutrients including vitamin E, Vitamin B, and phosphorus. These micronutrients can help improve your bone health and decrease constipation.
Conclusion
Rotis/chapatis are a good low in calorie food item that can be included in your diet. Rotis can be made with millet, pulses flour, or Bengal grams, adding into the flour of whole wheat. This gives you an even low in calorie and multi-grain flour roti intake that enhances its value of nutrition. Rotis are routinely made in a Indian household, it is the staple food in India. Ditch your other high in calorie, and carbohydrate-rich foods and replace them with rotis if you are planning to lose some extra weight.
