Roti is the better pick for weight loss, PCOS and diabetes. For menopause they rate the same.
Per 100 g, dry and before cooking:
- Rice: 356 kcal, 7.9 g of protein and 2.8 g of fibre
- Roti: 320 kcal, 10.6 g of protein and 11.4 g of fibre
| Goal | Rice | Roti |
|---|---|---|
| Weight loss | Eat in moderation | Good choiceBetter pick |
| PCOS | Limit | Good choiceBetter pick |
| Diabetes | Limit | Good choiceBetter pick |
| Menopause | Fine as part of a meal | Fine as part of a meal |
Cooked, as they are counted in the sample diet charts:
- 1 katori plain rice comes to about 143 kcal, with 3.2 g of protein and 31.3 g of carbohydrate.
- 1 roti comes to about 96 kcal, with 3.2 g of protein and 19.3 g of carbohydrate.
Not quite like for like. A katori and a roti are different amounts of food: one katori of plain rice starts from 40 g of white rice and one roti from 30 g of atta.
One serving each, side by side
Each food at its own normal serving: one katori of cooked rice (40 g dry) and one roti's worth of flour (30 g).
Calories
Protein
Carbohydrate
Fibre
Which is better, goal by goal
Weight loss Roti is the better pick for weight loss.
Roti is the better pick for weight loss.
- Rice, one katori cooked (40 g dry): eat in moderation. 143 kcal in a 40 g serving, without much fibre or protein to fill you up.
- Roti, one roti's worth of flour (30 g dry): good choice. 3.5 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetes Roti is the better pick for PCOS and diabetes.
Roti is the better pick for PCOS and diabetes.
- Rice, one katori cooked (40 g dry): limit. About 31.3 g of carbohydrate in a 40 g serving, with very little fibre to slow it.
- Roti, one roti's worth of flour (30 g dry): good choice. 3.4 g of fibre for 19.3 g of carbohydrate, which slows the rise in sugar.
Menopause They rate the same for menopause.
They rate the same for menopause. Per 100 g, dry and before cooking, rice has 7.5 mg of calcium and 7.9 g of protein; roti has 30.9 mg of calcium and 10.6 g of protein. Roti has more calcium and protein. The rating goes by a normal serving, and at a serving the difference is not enough to put either ahead.
- Rice, one katori cooked (40 g dry): fine as part of a meal. 3.2 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.
- Roti, one roti's worth of flour (30 g dry): 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.
Side by side, per 100 g
The two foods in the table are White rice, IFCT code A015, and Atta (whole wheat flour), IFCT code A019.
| Per 100 g | Rice (white rice) | Roti (atta) |
|---|---|---|
| Calories | 356 kcal | 320 kcal |
| Protein | 7.9 g | 10.6 g |
| Carbohydrate | 78.2 g | 64.2 g |
| Fibre | 2.8 g | 11.4 g |
| Fat | 0.5 g | 1.5 g |
| Sugars | 0.7 g | 1.8 g |
| Magnesium | 19.3 mg | 125 mg |
| Zinc | 1.2 mg | 2.9 mg |
| Iron | 0.7 mg | 4.1 mg |
As the tables measured each food, which for grains and dals is raw or dry. Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR). Cooking changes both, so the cooked table below is the better guide to a plate.
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Cooked, the way you eat it
These are the dishes as they are counted in the sample diet charts, so you can read off a roti, a katori or a plate.
The table above is raw or dry food per 100 g. Katori means a standard 150 ml bowl.
| Amount | Calories (kcal) | Protein | Carbs | Fibre | Fat |
|---|---|---|---|---|---|
| 1 katori plain rice | 143 | 3.2 g | 31.3 g | 1.1 g | 0.2 g |
| 2 katoris plain rice | 285 | 6.4 g | 62.6 g | 2.2 g | 0.4 g |
| 1 roti | 96 | 3.2 g | 19.3 g | 3.4 g | 0.5 g |
| 2 rotis | 192 | 6.3 g | 38.5 g | 6.8 g | 0.9 g |
What is in each
What is in each, so you can compare the ingredients as well as the totals:
- Plain rice, per katori: white rice 40 g.
- Roti, per roti: atta 30 g.
The weights are raw, as the tables measure them, and the oil is the oil in the recipe. Your cooking will differ a little, so treat these as a starting point.
How this was decided
- Same rule: each goal uses the same rule as every food page, so this page cannot disagree with them. How the ratings work shows the thresholds.
- Serving: each food is rated at its own normal serving, as on its own page: one katori of cooked rice (40 g dry) and one roti's worth of flour (30 g).
- On its own: a rating is about the food on its own; the oil it is cooked in, what else is on the plate and your own reports change the real answer.
- Too close: where two ratings differ only because the numbers that decide them sit within 10% of each other, either side of a threshold, the page calls it too close rather than name a winner.
Read each food on its own page: Rice and Roti. Ask Puja or your doctor before you swap one for the other if you take medicine for diabetes or thyroid.
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR).
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