Is roti good for weight loss? How many you can eat
Yes, roti is good for weight loss. One plain roti made from 30 g of atta has about 102 calories and gives you fibre and some protein. You don't need to stop eating roti; you need to count it, and to watch the ghee and the sabzi oil that come with it.
How many calories are in one roti?
| Item | Calories | Protein | Fibre |
|---|---|---|---|
| Plain roti, 30 g atta | 102 kcal | 4.0 g | 3.2 g |
| Large roti, 40 g atta | 136 kcal | 5.3 g | 4.3 g |
| Jowar roti, 30 g | 105 kcal | 3.0 g | 3.0 g |
| Roti with 1 tsp ghee or oil | 146 kcal | 4.0 g | 3.2 g |
| Rice, 30 g dry (for comparison) | 110 kcal | 2.1 g | 0.4 g |
A teaspoon of ghee or oil has about 44 calories. Spread on every roti, it adds almost half a roti's calories each time, which is why plain phulkas are an easy win.
How many rotis a day?
On a weight-loss day of about 1,400 kcal, the BodyQuest plan usually has two rotis at lunch and one or two at dinner, always next to a real protein portion and a big sabzi. If you are taller, more active or have more to lose, your number goes up; if you are small and mostly sitting, it may go down.
A simple rule: the rotis should never be the biggest thing on your plate. Dal, paneer, chana, eggs or chicken plus vegetables should be.
A weight-loss lunch with roti
Soya chunk curry with roti and salad
Whole wheat atta 2 rotis; Soya chunks 65 g dry; Beans sabzi 115 g before cooking; Salad 100 g; Cooking oil 5 g
Two rotis, a big protein portion and vegetables: filling, home-style, and about 525 kcal.
How do you make roti work for weight loss?
- Weigh the atta once. Make a few rotis from 30 g dough balls and see what size that is; after that your eye knows.
- Skip the ghee on top, or keep it to one roti.
- Paratha is a different food. A plain paratha cooked with a teaspoon of oil is about 146 kcal; a stuffed paratha with butter can be double that. Have it as a planned treat.
- Add besan or methi to the atta for a little more protein and taste.
- Eat slowly. Finish the sabzi and dal before reaching for the next roti.
Rice lover? Read how much rice you can eat.
Questions people ask
How many calories are in one roti?
A plain roti made from 30 g of whole wheat atta has about 102 kcal, 4.0 g of protein and 3.2 g of fibre. A bigger roti made from 40 g of atta has about 136 kcal.
How many rotis should I eat a day to lose weight?
Many women on about 1,400 kcal a day eat 3 to 4 rotis across the day: two at lunch and one or two at dinner, with a full portion of dal, sabzi and protein.
Is roti better than rice for weight loss?
They are very close. 30 g of atta has about 102 kcal and 30 g of dry rice about 110. Roti has more fibre, so it can feel a little more filling. Either works if the portion is measured.
Is jowar or bajra roti better for weight loss?
Millet rotis are a nice change and some people find them more filling, but the calories are similar: a 30 g jowar roti has about 105 kcal. Choose what you enjoy.
Can I eat roti at night?
Yes. One or two rotis at dinner with sabzi and dal, paneer, eggs or chicken is a good weight-loss dinner.
Sources
- ICMR-NIN: Indian Food Composition Tables (2017)
- NHS: Starchy foods and carbohydrates
- ICMR-NIN: Dietary Guidelines for Indians (2024)
BodyQuest is a home weight-loss programme for Indian women, made by ASANAR STUDIOS in Mohali, Punjab. The calories, protein and portions in our articles come from the same food data and method the BodyQuest app uses to build each member's daily plan, and our advice follows the public guidance listed under Sources. We are not doctors: for a health condition, check with yours.
BodyQuest gives general fitness and food guidance for healthy adults. It does not diagnose or treat any condition. If you are pregnant, breastfeeding, or managing a health condition such as diabetes, thyroid or PCOS, check with your doctor before changing your diet or exercise.
