Per 100 g, Roti has 297 kcal and Brown Bread has 250 kcal. A typical serving of Roti (1 roti, 40 g) has 119 kcal and 3.6 g protein, and a typical serving of Brown Bread (1 slice, 32 g) has 80 kcal and 3.8 g protein.
Better for weight loss
Brown Bread
Brown Bread has 250 kcal per 100 g against 297 kcal for Roti, so you get a bigger portion for the same calories.
More protein per calorie
Brown Bread
Brown Bread gives 4.8 g protein per 100 kcal against 3 g for Roti (12 g vs 9 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Brown Bread
Brown Bread gives 2.4 g fibre per 100 kcal against 1.6 g for Roti (6 g vs 4.9 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Brown Bread is the lighter pick. It also gives more protein per calorie. 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 | Roti | Brown Bread |
|---|---|---|
| Calories | 297 kcal | 250 kcal |
| Protein | 9 g | 12 g |
| Carbohydrates | 51 g | 43 g |
| Fat | 6 g | 3.5 g |
| Fibre | 4.9 g | 6 g |
| Sugar | 1.5 g | 6 g |
| Sodium | 250 mg | 450 mg |
| Calcium | 30 mg | 160 mg |
| Iron | 2.5 mg | 2.5 mg |
| Potassium | 150 mg | 250 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.
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 Roti →Brown Bread, 1 slice (32 g)
80 kcal
3.8 g protein · 13.8 g carbs · 1.1 g fat · 1.9 g fibre
100 kcal = about 40 g
Full nutrition for Brown Bread →Roti has more: 297 kcal per 100 g against 250 kcal. A typical serving of Roti (1 roti, 40 g) has 119 kcal and 3.6 g protein, and a typical serving of Brown Bread (1 slice, 32 g) has 80 kcal and 3.8 g protein.
Brown Bread. Brown Bread has 250 kcal per 100 g against 297 kcal for Roti, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Brown Bread gives 4.8 g protein per 100 kcal against 3 g for Roti (12 g vs 9 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 34 g of Roti or 40 g of Brown Bread gives you 100 kcal.
Get an Indian diet plan with your exact portions of roti, brown bread and everything else you eat, built around your goal by NASM-certified Coach Himanshu.