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Rice vs Roti Calories — Which is Better for Weight Loss?

The rice vs roti debate is one of the most searched Indian dietary questions across UK, Canada, Australia, and India. Both are staple carbohydrates in Indian meals with similar calorie content per gram, but different glycemic impact and nutrient profiles.

Basmati Rice
234
kcal per 1 cup cooked
VS
Roti
96
kcal per 1 piece

Bottom line: Per 100g, Rice has fewer calories. However, roti has more fiber (3g/100g vs rice's 0.4g/100g), which slows digestion and keeps you fuller. For weight management, whole wheat roti is generally preferred — but the total portion size matters more than which you choose.

Full Nutrition Comparison

Per standard serving

NutrientBasmati RiceRoti
Calories234 kcal96 kcalLOWER
Carbs50.4g17.6g
Protein4.9gLOWER3g
Fat0.5g1.4g
Fiber0.7g1.2g
Serving1 cup cooked1 piece

Frequently Asked Questions

How many calories in rice vs roti?
Basmati rice has 130 kcal per 100g (234 kcal per cup cooked). Roti has 240 kcal per 100g (96 kcal per piece). Rice is lower in calories per 100g but roti has more fiber.
Is rice or roti better for weight loss?
Roti has more fiber (3g vs 0.4g per 100g) which promotes satiety. However, both are similar in calories per 100g. Portion size matters more — a typical Indian meal with 2 rotis (192 kcal) vs a small bowl of rice (234 kcal) can vary significantly.
How many calories in 1 roti vs 1 cup rice?
1 roti = 96 kcal (40g). 1 cup cooked basmati rice = 234 kcal (180g). Rice in a cup serving provides more calories than a single roti.
Roti vs rice — which has more protein?
Roti has 7.5g protein per 100g vs rice's 2.7g per 100g. Roti is higher in protein, which supports muscle maintenance during weight loss.

Track Both in Calorique

Both dishes are in Calorique's database with options for homemade, restaurant, and takeaway portions.

→ Basmati Rice nutrition page

→ Roti nutrition page

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Sources & Disclaimer

Nutritional values are approximate and based on standard recipes. Data compiled from USDA FoodData Central and established nutritional references. Actual values vary by preparation, brand, and portion.

For educational purposes only. Not a substitute for professional dietary advice.

Sources: USDA FoodData Central · NIN India (IFCT)

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