Is atta good for weight loss and diabetes? Calories, protein

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	320 kcal
Protein	10.6 g
Carbohydrate	64.2 g
Fibre	11.4 g
Sugars	1.8 g
Fat	1.5 g
Magnesium	125 mg
Zinc	2.9 mg
Iron	4.1 mg

Where its calories come from

Protein 14%
Carbohydrate 82%
Fat 4%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of atta?

About 96 kcal for one roti's worth of flour (30 g dry), and about 192 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

10%Magnesium
37.5 mg

7%Protein
3.2 g

6%Zinc
0.9 mg

4%Iron
1.2 mg

4%Folate
8.8 µg

3%Potassium
93.3 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A019. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is atta good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

3.5 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

3.4 g of fibre for 19.3 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

3.4 g of fibre for 19.3 g of carbohydrate, which slows the rise in sugar.

Menopause

Fine as part of a meal

3.2 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choice3.5 g of fibre per 100 kcal keeps you full for longer.

PCOS and diabetesGood choice3.4 g of fibre for 19.3 g of carbohydrate, which slows the rise in sugar.

MenopauseFine as part of a meal3.2 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Compare: Rice vs roti

How to eat it

Dishes on this site that use atta, each with its calories per portion:

Also called

Bengali: Ata; Gujarati: Samagra gha; Hindi: Atta; Kannada: Sampurna godhi hittu; Kashmiri: Oat unno lota ghaun no lot; Malayalam: Godhambu mavu; Marathi: Kaneek; Odia: Gahama atta; Punjabi: Atta; Tamil: Mulu Godumai maavu; Telugu: Sampurna godhuma pindi.

Ragi Whole wheat Barley (Jau)Quinoa Foxtail millet (Kangni)Seviyan (vermicelli)

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, vegetarian PCOS and PCOD, vegetarian Diabetes, vegetarian Menopause, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index