Calories in Roti, Chapati and Phulka (With and Without Ghee)
Updated 11 November 2026 ยท By the Thali Lens team
Roti is on the plate at almost every North Indian meal, so a small counting error repeats many times a day. The number depends on three things: how much atta goes into each roti, how thick it is rolled, and whether ghee goes on top.
| Bread | Size | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Phulka, no ghee | 1 medium, 30 g | 75 | 2.5 |
| Chapati | 1 medium, 40 g | 100 | 3 |
| Chapati with 1 tsp ghee | 1 medium | 145 | 3 |
| Tandoori roti | 1, 50 g | 120 | 4 |
| Bajra roti | 1 medium, 50 g | 130 | 3.5 |
| Jowar roti | 1 medium, 45 g | 110 | 3 |
| Plain paratha | 1, 60 g | 180 | 4 |
| Butter naan | 1, 90 g | 260 | 8 |
Why two rotis are never the same
Dry whole wheat atta has about 340 kcal per 100 g. A thin home phulka uses roughly 22 g of atta. A thick dhaba-style roti can use 45 g, which is double the calories for something that still counts as "one roti". If you want a real number for your kitchen, weigh the atta for one batch once and divide by the number of rotis you get.
What ghee adds
One teaspoon of ghee is about 5 g and 45 kcal. On one roti that is small. On four rotis a day it is 180 kcal, close to two extra rotis. You do not have to stop using ghee. Brushing a thin layer instead of pouring a spoonful keeps the taste and cuts the amount by more than half.
Roti or rice?
Two phulka have about 150 kcal and one katori of cooked rice about 195 kcal, so the difference is smaller than most people think. Whole wheat roti gives more fibre and a little more protein. Rice is easier to overeat because a second helping is quick. Either can fit in a balanced meal when the portion is fixed before you start eating.
Millet rotis
Bajra and jowar rotis are not lower in calories than wheat. People choose them for fibre, minerals and variety. They are usually rolled thicker, so one millet roti often equals one and a half phulka.
Quick tips
- Decide the number of rotis before sitting down, not during the meal.
- Fill the plate with sabzi and dal first, then add roti.
- Paratha and naan carry fat inside the dough. Count one as two phulka.
Related guides
- Calories in Rice: White, Brown, Jeera Rice, Pulao and Khichdi
- Protein in Dal: Toor, Moong, Masoor, Chana and Urad Compared
- Paneer Nutrition: Calories, Protein and Fat per 100 g
- Indian food calorie chart
Values are typical estimates for home-style cooking and common serving sizes. Recipes and portions differ, so real values can be higher or lower. This page is general information, not medical advice.