Calories in Roti & Phulka

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Calculate calories and protein in roti, chapati or phulka by count, size, flour and ghee. Compare each piece with a standardized per-100g reference.

Quick answer

How many calories are in one roti?

One standard 30–35g whole-wheat roti or phulka has about 85 kcal, 3.1g protein and 17.5g carbohydrates. Half a teaspoon of ghee adds roughly 22 kcal; the calculator adjusts for size, flour, count and ghee.

See the roti chartPair with dalCheck protein needs

Standard homemade phulkas rolled from dry atta dough

3
Dry dough portion
Pure Desi Cow Ghee / Butter Adds fat-soluble vitamins (A, D, E, K)
Ghee Amount per Roti:

Total for 3 Standard Whole Wheat Phulkas (with Ghee (Butter))

321 kcal total
107 kcal per roti
Per 100g: ~283 kcal, 10.3g protein, 58g carbs, 1.3g fat
Total Protein 9.3g
Total Carbs 52.5g
Total Fats 8.7g
Dietary Fiber 6.9g
Logical Next Step

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Roti, Chapati and Phulka Nutrition

For a standard homemade whole wheat phulka rolled from 30–35 grams of dry atta dough, we estimate approximately 85 calories, 3.1g protein, 17.5g complex carbohydrates, and 2.3g dietary fiber from the FitTrackPro stored phulka reference. Phulka and chapati refer to the same whole wheat flatbread; phulka is puffed on an open flame while chapati is typically cooked on a tawa. While rotis contribute valuable plant protein and complex carbohydrates, pairing them with dals or paneer helps you achieve your complete amino acid needs. Calculate your daily target with our Protein Calculator, or compare dal katoris with our Dal Calorie Calculator.

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Dry Phulka (85 kcal)

0.4g fat. Standard 30g dough, puffed on an open flame without oil.

Per 100g (~283 kcal)

10.3g protein, 58g carbs, 1.3g fat (dry whole wheat atta dough base).

1/2 tsp Ghee (~107 kcal)

+22 kcal (+2.5g fat). Adds fat-soluble vitamins and slows digestion.

1 full tsp Ghee (~130 kcal)

+45 kcal (+5.0g fat). Rich traditional taste for maintenance and bulking.

Calories by Roti & Phulka Count

Quick reference for whole wheat phulka calories at common meal portions (standard 30g homemade phulka; small 20g phulka is ~57 kcal each, large 40g phulka is ~113 kcal each).

Number of Rotis Without Ghee With ½ tsp Ghee With 1 tsp Ghee
1 roti 85 kcal 107 kcal 130 kcal
2 rotis 170 kcal 214 kcal 260 kcal
3 rotis 255 kcal 321 kcal 390 kcal
4 rotis 340 kcal 428 kcal 520 kcal
5 rotis 425 kcal 535 kcal 650 kcal
6 rotis 510 kcal 642 kcal 780 kcal

Based on a standard 30g dry whole wheat phulka. Multigrain, bajra, jowar, and makki roti values differ — use the calculator above for other flour types.

Frequently Asked Questions About Roti Nutrition

Everything you need to know about phulkas, chapati calories, ghee, and flour options.

How many calories are in 1 phulka? ↓
One standard homemade whole wheat phulka (30g dry dough) without ghee contains approximately 85 calories, 3.1g protein, 17.5g carbohydrates, 2.3g fiber, and 0.4g fat, estimated from the FitTrackPro 30g phulka reference. Adding 1/2 tsp ghee brings it to ~107 kcal, and 1 full tsp ghee brings it to ~130 kcal.
How many calories are in 2 phulka? ↓
2 plain whole wheat phulkas without ghee contain approximately 170 calories total (85 kcal × 2), with 6.2g protein, 35g carbohydrates, 4.6g fiber, and 0.8g fat. With 1/2 tsp ghee on each, two phulkas contain approximately 214 calories total.
How many calories are in 6 phulka? ↓
6 plain whole wheat phulkas without ghee contain approximately 510 calories total (85 kcal × 6), with 18.6g protein, 105g carbohydrates, 13.8g fiber, and 2.4g fat. With 1/2 tsp ghee brushed on each, 6 phulkas provide approximately 642 calories.
How many calories are in phulka per 100g? ↓
Per 100g of dry whole wheat phulka, there are approximately 283 calories, 10.3g protein, 58g carbohydrates, 7.7g fiber, and 1.3g fat, estimated by scaling the FitTrackPro stored 30g dry atta dough reference.
How many calories are in a small phulka? ↓
A small phulka rolled from ~20g dry whole wheat dough contains approximately 57 calories, 2.1g protein, 11.7g carbohydrates, 1.5g fiber, and 0.3g fat without ghee. Adding 1/2 tsp ghee brings it to ~79 calories.
How many calories are in a homemade phulka? ↓
A standard homemade whole wheat phulka rolled from 30–35g of dry dough contains approximately 85 calories, 3.1g protein, 17.5g carbohydrates, 2.3g fiber, and 0.4g fat when cooked dry on an open flame without ghee or butter.
How many calories are in 1 plain whole wheat roti without ghee? ↓
A standard medium-sized dry whole wheat phulka (30g dry atta dough) contains approximately 85 calories, 3.1g protein, 17.5g carbohydrates, 2.3g fiber, and 0.4g fat, estimated from the FitTrackPro 30g phulka reference.
How many calories does adding ghee add to a chapati? ↓
Brushing with 1/2 teaspoon (2.5g) of desi ghee adds ~22 calories, making the roti ~107 kcal. Spreading a full 1 teaspoon (5g) of ghee adds ~45 calories, bringing the total to ~130 kcal per chapati.
Is roti or white rice better for fat loss and blood sugar management? ↓
Whole wheat and millet rotis (bajra/jowar) contain significantly more dietary fiber (2.3–3.5g per roti) and have a lower glycemic index than polished white rice (which contains ~0.4g fiber per cup). This promotes longer satiety and prevents rapid post-meal insulin spikes.
Which flour is best for weight loss: Bajra, Jowar, or Multigrain? ↓
Bajra (Pearl Millet) and Jowar (Sorghum) are naturally gluten-free and loaded with prebiotic soluble fiber, iron, and magnesium. Multigrain atta (wheat blended with roasted chana and oats) offers higher protein and keeps you satiated for hours.
How many calories are in 4 roti with ghee? ↓
4 whole wheat rotis with ½ tsp ghee each contain approximately 428 kcal total (107 kcal per roti). With 1 full tsp ghee each, the total is approximately 520 kcal (130 kcal per roti).
How many calories are in 3 phulkas? ↓
3 plain whole wheat phulkas without ghee contain approximately 255 kcal total (85 kcal each), with 9.3g protein, 52.5g carbs, and 1.2g fat, estimated from the FitTrackPro 30g phulka reference.
How much protein is in one phulka? ↓
One standard whole wheat phulka (30g dry atta dough) contains approximately 3.1g of protein, estimated from the FitTrackPro 30g phulka reference.
How many calories are in 1 phulka with ghee? ↓
1 whole wheat phulka with ½ tsp ghee contains approximately 107 kcal (85 kcal base + 22 kcal from ghee). With 1 full tsp ghee, it's approximately 130 kcal.

For a portion-by-portion explanation, read why phulka calorie estimates differ.