Per 100 g, Jowar Roti has 270 kcal and Wheat Roti has 297 kcal. A typical serving of Jowar Roti (1 roti, 50 g) has 135 kcal and 3.5 g protein, and a typical serving of Wheat Roti (1 roti, 40 g) has 119 kcal and 3.6 g protein.
Better for weight loss
Tie
They are close: 270 vs 297 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick.
More protein per calorie
Wheat Roti
Wheat Roti gives 3 g protein per 100 kcal against 2.6 g for Jowar Roti (9 g vs 7 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Tie
They are similar: 1.7 g vs 1.6 g fibre per 100 kcal (4.5 g vs 4.9 g per 100 g).
For weight loss there is little to choose between Jowar Roti and Wheat Roti, so control the portion. For protein, Wheat Roti comes out ahead. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Jowar Roti | Wheat Roti |
|---|---|---|
| Calories | 270 kcal | 297 kcal |
| Protein | 7 g | 9 g |
| Carbohydrates | 55 g | 51 g |
| Fat | 3 g | 6 g |
| Fibre | 4.5 g | 4.9 g |
| Sugar | 1.5 g | 1.5 g |
| Sodium | 250 mg | 250 mg |
| Calcium | 25 mg | 30 mg |
| Iron | 3.5 mg | 2.5 mg |
| Potassium | 250 mg | 150 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Jowar Roti, 1 roti (50 g)
135 kcal
3.5 g protein · 27.5 g carbs · 1.5 g fat · 2.3 g fibre
100 kcal = about 37 g
Full nutrition for Jowar Roti →Wheat Roti, 1 roti (40 g)
119 kcal
3.6 g protein · 20.4 g carbs · 2.4 g fat · 2 g fibre
100 kcal = about 34 g
Full nutrition for Wheat Roti →Wheat Roti has more: 297 kcal per 100 g against 270 kcal. A typical serving of Jowar Roti (1 roti, 50 g) has 135 kcal and 3.5 g protein, and a typical serving of Wheat Roti (1 roti, 40 g) has 119 kcal and 3.6 g protein.
Neither has a clear edge. They are close: 270 vs 297 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Wheat Roti gives 3 g protein per 100 kcal against 2.6 g for Jowar Roti (9 g vs 7 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 37 g of Jowar Roti or 34 g of Wheat Roti gives you 100 kcal.
Get an Indian diet plan with your exact portions of jowar roti, wheat roti and everything else you eat, built around your goal by NASM-certified Coach Himanshu.