Chapati (Whole Wheat Roti) Calories and Nutrition
Also known as: Roti, Phulka, Whole wheat tortilla
1 small chapati (~30 g) of Chapati (Whole Wheat Roti) contains 93 calories, 2.9g protein, 13.8g carbs and 2.9g fat — a vegetarian dish in the indian breads category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 small chapati (~30 g) |
|---|---|---|
| Calories | 310 kcal | 93 kcal |
| Protein | 9.76 g | 2.9 g |
| Carbs | 45.89 g | 13.8 g |
| Fat | 9.76 g | 2.9 g |
| Fiber | 9.8 g | 2.9 g |
| Sugar | 2.44 g | 0.7 g |
| Sodium | 617 mg | 185.1 mg |
| Saturated fat | 4.88 g | 1.5 g |
| Cholesterol | 0 mg | 0 mg |
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How Chapati (Whole Wheat Roti) fits in your diet
A 1 small chapati (~30 g) of chapati (whole wheat roti) contributes about 5% of a 2,000-kcal daily target and roughly 6% of an average adult's 50 g daily protein floor. Typically made with whole wheat flour, water, salt, ghee (optional).
Unleavened flatbread of whole wheat flour and water, cooked on a tawa. A staple at most North Indian meals. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: north indian.
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Frequently asked questions
How many calories are in one chapati?
A medium 40 g chapati has roughly 120 kcal. A small 30 g chapati is about 90 kcal and a large 50 g chapati is about 150 kcal. The exact figure depends on how much oil or ghee is brushed on top.
Is chapati good for weight loss?
Chapati is moderate-calorie and high in fibre, which helps satiety. For weight loss, eat 1–2 chapatis per meal, pair with dal or vegetables, and skip ghee. Whole wheat is preferable to refined-flour breads.
How many chapatis can a diabetic eat?
Most diabetics can safely eat 1–2 chapatis per meal. Whole-wheat chapati has a lower glycemic index than rice or naan. Pair with dal, vegetables and curd to slow glucose absorption.
How much protein is in one chapati?
A 40 g chapati has roughly 4–5 g of protein from the whole-wheat flour. To boost protein, pair with dal or paneer.
Chapati vs rice — which has more calories?
Per 100 g, chapati has more calories than cooked rice (≈297 vs ≈130) because chapati is dry while rice contains water. But per typical serving — one chapati vs one bowl of rice — rice has more total calories.
Sources
Nutrition values for chapati (whole wheat roti) are sourced from USDA FoodData Central (FDC 2707825). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026