Per 100 g, Roti has 297 kcal and Rice has 130 kcal. A typical serving of Roti (1 roti, 40 g) has 119 kcal and 3.6 g protein, and a typical serving of Rice (1 katori, 150 g) has 195 kcal and 4.1 g protein.
Better for weight loss
It depends
It depends on how you eat it. Rice has fewer calories per 100 g (130 vs 297 kcal), but Roti gives about 2x the protein and fibre per calorie, which keeps you fuller. Measure the portion of whichever you pick.
More protein per calorie
Roti
Roti gives 3 g protein per 100 kcal against 2.1 g for Rice (9 g vs 2.7 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Roti
Roti gives 1.6 g fibre per 100 kcal against 0.3 g for Rice (4.9 g vs 0.4 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, neither is a clear winner: Rice is lighter per gram, while Roti keeps you fuller per calorie. For protein, 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 | Roti | Rice |
|---|---|---|
| Calories | 297 kcal | 130 kcal |
| Protein | 9 g | 2.7 g |
| Carbohydrates | 51 g | 28 g |
| Fat | 6 g | 0.3 g |
| Fibre | 4.9 g | 0.4 g |
| Sugar | 1.5 g | 0.1 g |
| Sodium | 250 mg | 1 mg |
| Calcium | 30 mg | 10 mg |
| Iron | 2.5 mg | 1.2 mg |
| Potassium | 150 mg | 35 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 →Rice, 1 katori (150 g)
195 kcal
4.1 g protein · 42 g carbs · 0.5 g fat · 0.6 g fibre
100 kcal = about 77 g
Full nutrition for Rice →Roti has more: 297 kcal per 100 g against 130 kcal. A typical serving of Roti (1 roti, 40 g) has 119 kcal and 3.6 g protein, and a typical serving of Rice (1 katori, 150 g) has 195 kcal and 4.1 g protein.
Neither has a clear edge. It depends on how you eat it. Rice has fewer calories per 100 g (130 vs 297 kcal), but Roti gives about 2x the protein and fibre per calorie, which keeps you fuller. Measure the portion of whichever you pick. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Roti gives 3 g protein per 100 kcal against 2.1 g for Rice (9 g vs 2.7 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 77 g of Rice gives you 100 kcal.
Get an Indian diet plan with your exact portions of roti, rice and everything else you eat, built around your goal by NASM-certified Coach Himanshu.