Calories in roti and everyday Pakistani food
One medium chapati (about 40 g of whole-wheat atta) has about 110 to 130 calories. A plain naan has about 250 to 300, and a paratha cooked in oil about 250 to 320. The oil and ghee added while cooking change the number more than the flour does.
Calories in roti, naan and paratha
| Bread (one piece) | Calories (approx.) |
|---|---|
| Chapati / phulka, small (about 30 g atta) | 80 to 100 |
| Chapati, medium (about 40 g atta) | 110 to 130 |
| Chapati with ghee or butter on top | add 40 to 45 per teaspoon |
| Tandoori roti | 150 to 200 |
| Naan, plain (restaurant) | 250 to 300 |
| Roghni or butter naan | 300 to 400 |
| Paratha, plain, cooked in oil or ghee | 250 to 320 |
| Aloo paratha | 300 to 400 |
| Puri (one, fried) | 100 to 140 |
| Brown bread, 1 slice | 70 to 80 |
Ranges, not exact numbers: size, flour and the amount of oil differ from home to home.
Calories in rice, daal, salan and snacks
| Food and portion | Calories (approx.) |
|---|---|
| Boiled rice, 1 cup (about 160 g) | 200 to 210 |
| Chicken biryani, 1 plate (about 350 g) | 550 to 700 |
| Daal, 1 katori with tarka | 150 to 220 |
| Chicken salan, 1 katori | 250 to 350 |
| Sabzi (lauki, tori, bhindi), 1 katori | 80 to 150, depends on oil |
| Egg, boiled | 75 to 80 |
| Egg, fried in oil | 110 to 130 |
| Banana, medium | 100 to 110 |
| Apple, medium | 90 to 100 |
| Milk, full cream, 1 glass (250 ml) | 150 to 170 |
| Chai with milk and 2 teaspoons sugar | 90 to 120 |
| Samosa (one) | 250 to 300 |
| Cooking oil or ghee, 1 tablespoon | 120 to 135 |
Where the calories really come from
In most Pakistani homes the biggest hidden calories are not in the roti but in the oil and ghee. One tablespoon adds about 120 calories, and a family salan often uses 4 to 8 tablespoons. Measuring oil with a spoon, rather than pouring from the bottle, often saves more calories than giving up roti.
- Eat dry chapati instead of paratha on weekdays; keep paratha for a weekend nashta.
- Count your rotis before you start eating.
- Fill half the plate with sabzi or salad so one roti is enough.
- Take sugar out of chai slowly; two cups a day with 2 teaspoons each add about 60 calories of sugar.
For a full day put together, see the Pakistani diet plan for weight loss.
Common questions
How many calories are in one roti?
A medium chapati made from about 40 g of whole-wheat atta has about 110 to 130 calories. A small phulka has about 80 to 100. Ghee or butter on top adds about 40 to 45 calories per teaspoon.
Is roti or rice better for weight loss?
Neither is "fattening" by itself. A medium chapati and half a cup of rice have similar calories. What matters is the total amount, what you eat with it, and the oil in the salan. Whole-wheat chapati keeps you full a little longer.
How many calories are in a banana?
A medium banana (about 120 g without the peel) has about 100 to 110 calories. It is a good snack before exercise; one a day fits most weight-loss plans.
Why are paratha and naan so high in calories?
Paratha is cooked with oil or ghee in and on the dough, and naan is larger and made from white flour, often with butter. One paratha can equal two or three chapatis.
How many rotis should I eat to lose weight?
Most adults losing weight do well with 3 to 4 medium chapatis a day in total. Men and active people usually need more. A dietitian sets the number for your weight and routine.
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