roti vs rice

Roti / chapati vs Rice Cooked /biryani nutrients calories

Quick tips:

  • Rice digest fast rather than roti because have complex carbohydrates,
  • Feeling lazy with rice after eating it raises sugar levels in blood but roti cannot,
  • Fat: rice has rich fats when comparing to roti,
  • Fibre: rice have less fibre and roti’s are rich of fibres.
  • Roti made whole wheat flour atta, rice polished like maida
roti is more rich of protein, fats, carbs rather than rice,
Health benefits of roti: reduce the risk of coronary artery disease, cancer diabetes and obesity. Due to their slow digestibility.

Rice Benefits:

breakdown percentage:
  •  easily digestive capability rather than roti.
  • rice with excess water also drains off most of the nutrients.
  • polishing can lose fibre and nutrients
  • gluten sensitivity whole.
  • Brown rice, red rice helps o lowering the cholesterol
 Roti-Vs-Rice vs chapathi

roti nutrition facts  Whole-wheat flour

S.NoRotin /wheat flourRice Raw medium grain(100g)white Rice medium grain cookedRoti 100g1 serving of roti  35g1 roti
Fat /saturated2.5g /0.4g0.02g /0.1g0.02g /0.1g1.3g0.46g

Be sure to check daily nutrients requirement including vitamins & minerals, and protein, fat, fibre and carbohydrates

Per serving we can eat 160-180grams cooked rice, generally in south Indian A man can eat 500Grams of Raw rice in the form cooked,( I am not some peoples eat 250 g daily)

so energy value is 360*5=1800 Calories (RDA is 2000 calories) with the mix of curries it can be 2000 calories or more.

we can eat 2-3 roti’s per meal, 2-3 times per day,

I don’t know how much wheat flour needed to make 1 roti / chapati?

how many roti’s per 100grmas of wheat flour?

Roti by SIZE Small 15 CM, Medium, 18CM, Large 20 CM, Extra large 25 CM,

How to calculate Roti calories?

125 grammes of flour = 1 cup

1 tbsp oil= 40, 1tbsp ghee=120 calories,

with 125 we can make 8 roti’s,

125/8=15.5grams for each roti, we may eat6-9 per a day, 15*9=145grams of whole flour, lets we round it 150,

150gwhole flour energy 360+180=540 calories, oil, 40*9=360 (360+540=900calories), with curry adds more calories,

500grams of rice vs 150grams of whole flour which is better for weight loss? you have to think about it and observe the quality whole flour you consuming per roti,

  • With roti’s we eat less, no stretch on stomach high in fibre, protein and fat also,

Add-ons to roti: you can add other substances to whole flour (Atta), improve fibre  in rotting by adding powdered oats
increase protein by  soya flour or gram flour.


Also, check how to cook perfect mutton curry.

polished rice vs whole grains
Rice, white, medium-grain, raw cooked
Great tip: Always mix the diet in a week /day to get proteins and vitamins & minerals which are very less in the reuglar diet.
  1. Amount Per 100 grams
    Calories 130
  2. % Daily Value*
    Total Fat 0.2 g0%
    Saturated fat 0.1 g0%
    Polyunsaturated fat 0.1 g
    Monounsaturated fat 0.1 g
    Cholesterol 0 mg0%
    Sodium 0 mg0%
    Potassium 29 mg0%
    Total Carbohydrate 29 g9%
    Dietary fiber 0.3 g1%
    Protein 2.4 g4%
    Vitamin A0%Vitamin C0%
    Vitamin D0%Vitamin B-65%
    Vitamin B-120%Magnesium3%

Whole-wheat flour whole grain nutrion facts

  1. Amount Per 100 grams
    Calories 340
  2. % Daily Value*
    Total Fat 2.5 g3%
    Saturated fat 0.4 g2%
    Polyunsaturated fat 1.2 g
    Monounsaturated fat 0.3 g
    Cholesterol 0 mg0%
    Sodium 2 mg0%
    Potassium 363 mg10%
    Total Carbohydrate 72 g24%
    Dietary fiber 11 g44%
    Sugar 0.4 g
    Protein 13 g26%
    Vitamin A0%Vitamin C0%
    Vitamin D0%Vitamin B-620%
    Vitamin B-120%Magnesium34%


Rice, white, medium-grain, raw nutrion facts

  1. Amount Per 100 grams
    Calories 360
  2. % Daily Value*
    Total Fat 0.6 g0%
    Saturated fat 0.2 g1%
    Polyunsaturated fat 0.2 g
    Monounsaturated fat 0.2 g
    Cholesterol 0 mg0%
    Sodium 1 mg0%
    Potassium 86 mg2%
    Total Carbohydrate 79 g26%
    Protein 7 g14%
    Vitamin A0%Vitamin C0%
    Vitamin D0%Vitamin B-65%
    Vitamin B-120%Magnesium8%


quick weight loss tip:
 wheat bread and rotis without oil, butter and ghee and with any sabji. Atleast 2 fruits in a day and 8 glasses of water.walk for half an hour in the morning and 20 minutes before dinner to keep our metabolism active also prefer green tea sugarless coffee and tea 3 times per a day. also, check lose weight program on this blog.
Update with more info shortly.