I am not gonna eat roti for the rest of the month because it makes me gain weight. A big no for carbs, I am on a diet!!!
Do you even have any idea how many calories are in a roti?
It is quite common for you to have heard about such statements from your friends or your co-workers or even your siblings who are on a journey of weight loss. They are often more curious about the carbs in a roti.
In an Asian country such as Pakistan, roti is a staple food that no one can go without. Roti is an essential part of our everyday meals. We have it for breakfast, then for lunch and then again at night for dinner. Escaping roti is basically impossible in a brown household (iykwim).
So if you are also on a quest to find calories in roti, then we are here to help you.
Table of Contents
Calories in a Roti – Let’s Start with the Basics
In order to understand the number of calories in homemade roti, we need to first have a look at the nutritional profile of a roti. According to the doctors at Evercare Hospital, given below is the breakdown of the nutrients present in a roti:
| Total Fat | 3.7 grams |
| Saturated Fat | 1.3 grams |
| Trans Fat | 0 gram |
| Polyunsaturated Fat | 0.3 gram |
| Monounsaturated Fat | 0.8 gram |
| Cholesterol | 0 mg |
| Sodium | 2% |
| Potassium | 6% |
| Total Carbohydrates | 16% |
| Sugar | 1.2 grams |
| Protein | 3.1 grams |
| Vitamin A | 0% |
| Vitamin C | 0% |
| Calcium | 1.1% |
| Iron | 4.9% |
The total number of calories in a roti are 120. And if you are curious about 2 roti calories you simply have to multiply this number by 2.
How Many Calories are in a Roti with Ghee?
Calories in a roti = 120
Calories in a tablespoon of Ghee = 112
So the total number of calories in roti with one tablespoon of ghee is 232.
Also, read about the calories in a cup of tea.
How Many Rotis Should you Eat in a Day?
Another concern of people who are afraid of weight gain is how many rotis they should consume in a day. Because let us just be straight here, it is impossible for you to ignore roti. Roti is not only fulfilling but also satiates hunger in the best way possible.
Thus even if you are trying to lose some weight, eating 4 rotis in a day is considered to be a viable option.
But avoiding rotis is not going to solve your weight loss fiasco. Thus here are some potential alternatives to eating roti that can help you to shed off fats without compromising your health.
Healthy Alternatives of Roti
Here are some of the healthiest alternatives to wheat flour roti that can be helpful on your weight loss journey.
Oats Roti
Oats are rich in fibre and free from gluten, which promises good bowel movements. It is loaded with antioxidants, vitamins and minerals. Furthermore, oats are known to reduce the risks of cardiovascular diseases and also improve blood sugar levels.
How to Make Oats Roti?
In order to make roti with oats, just take two cups of oat flour. Refine the flour. Then add water, and knead the dough. Take the mixture and roll it into the shape of rotis. Enjoy them with a savory side of your taste.
Barley Roti / Jau ki Roti
Barley is a favorite of your digestive system. From improving the levels of cholesterol to optimizing the rate of digestion, barley is in charge of good stomach health and is also good for diabetic patients. Thus if you are not a fan of wheat flour rotis, you can try this equal parts delicious and equal parts healthy option.
How to Make Jau ki Chapati?
- Take 2 to 3 cups of barley flour
- Add lukewarm water to it
- Knead a dough. Avoid too much dilution and also stay away from hard dough
- Cook your rotis
Almond Flour
You might be surprised by this entry on the list. But it is quite easy to get your hands on almond flour. Almond flour is one of the healthiest options especially when your goal is not only weight loss but good health as well. It reduces the risks of cancers and diabetes as well.
How to Make Almond Flour Roti?
- Take a cup of almond flour.
- Add a pinch of salt to enhance the taste of the roti
- Knead a dough
- Roll out your roti on a medium floor
Is Eating Roti Good for Weight Loss?
Another mostly asked question after how many calories in a roti is this one. Whether eating roti is good for weight loss or not.
There is no denying the fact that rotis are one of the richest sources of carbohydrates. But it is not the only source of carbs that you are getting on a daily basis. If you have control over other carbohydrate sources and their consumption then you are free to eat rotis.
For instance, the number of calories in a roti that is thin and 6 inches is about 71. Therefore if you are eating salads for weight loss you are free to eat 2 rotis for lunch.
Hence proved, that if you eat roti in an optimized manner, you can make roti a good part of your weight loss healthy lunches.
Health Benefits of Eating Roti
Despite arguing about the calories in a roti, no one can debate that roti is one of the healthiest food options. One of the main ingredients of roti is whole wheat flour. Whole wheat flour promises the following health benefits:
Helps the Digestive System
Roti is loaded with fiber. It is considered to be one of the best fiber-rich foods. Therefore roti is the best option for those who are suffering from constipation or irritated bowels.
Rich in Nutrients
Handmade roti is made up of whole wheat flour. It does not have any yeast or other sorts of processed food items such as yeast. Furthermore, it is also packed with a wide variety of minerals such as magnesium, zinc and potassium.
Good for Skin
Zinc and many other sorts of minerals are needed for good skin. Roti is rich in many minerals including zinc. Thus roti helps with a natural glow on the skin. Worried about poor skin conditions in summer, you should try eating roti.
Provides Energy
Have you ever wondered why eating a roti provides a sense of satisfaction and satiation? This is because they are loaded with carbohydrates. Carbohydrate bonds when broken inside your body, provide high amounts of energy that keeps you going.
A Note from Healthwire
Roti without a doubt is one of the best foods that promise a million health benefits. Learn about the calories in roti and also get benefitted from the other healthy alternatives if you are on a journey of weight loss.
If you have any more queries you can reach out to the best nutritionists via healthwire.
