Calories in Roti, Rice, Paratha and Dosa
Calories, protein and carbs in everyday Indian staples, per piece or per katori, and why roti versus rice matters less than you think.
EZMeal team
2 min read
Roti or rice? Paratha or dosa? Here are the calories in the everyday Indian staples, per piece or per katori, the way you actually eat them.
Rotis and parathas (per piece)
| Food | Size | Calories | Protein | Carbs |
|---|---|---|---|---|
| Roti (phulka), no ghee | 40 g | 96 kcal | 3.2 g | 19 g |
| Roti with ½ tsp ghee | 43 g | 123 kcal | 3.2 g | 19 g |
| Jowar bhakri | 45 g | 117 kcal | 3.5 g | 24 g |
| Bajra roti | 48 g | 140 kcal | 3.9 g | 22 g |
| Missi roti | 50 g | 150 kcal | 5.5 g | 22 g |
| Methi thepla | 50 g | 159 kcal | 4.9 g | 23 g |
| Plain paratha | 55 g | 172 kcal | 4.2 g | 26 g |
| Methi paratha | 75 g | 183 kcal | 5.2 g | 27 g |
| Gobi paratha | 115 g | 210 kcal | 5.8 g | 31 g |
| Aloo paratha | 120 g | 242 kcal | 6 g | 39 g |
Rice dishes (per katori)
| Food | Katori | Calories | Protein | Carbs |
|---|---|---|---|---|
| Steamed white rice | 150 g | 178 kcal | 4 g | 39 g |
| Brown rice | 150 g | 181 kcal | 3.8 g | 38 g |
| Jeera rice | 155 g | 209 kcal | 4.1 g | 39 g |
| Tomato rice | 180 g | 240 kcal | 4.7 g | 42 g |
| Vegetable pulao | 180 g | 253 kcal | 5.4 g | 43 g |
| Lemon rice | 170 g | 285 kcal | 6.9 g | 42 g |
South Indian breakfasts (per piece)
| Food | Size | Calories | Protein | Carbs |
|---|---|---|---|---|
| Idli | 40 g | 63 kcal | 2.1 g | 12.5 g |
| Plain dosa | 80 g | 159 kcal | 4 g | 27 g |
| Ragi dosa | 80 g | 187 kcal | 4.3 g | 31 g |
| Onion-tomato uttapam | 120 g | 234 kcal | 6 g | 39 g |
| Masala dosa | 150 g | 260 kcal | 6.3 g | 42.5 g |
So, roti or rice?
Gram for gram they’re closer than most people think. Two plain roti (192 kcal) and one katori of rice (178 kcal) are almost the same. What changes the numbers is what you add:
Ghee and oil. Half a teaspoon of ghee on a roti adds about 25–30 kcal. Parathas cost more mainly because of the fat used to cook them.
Stuffing. Aloo paratha is a meal in itself at about 240 kcal a piece.
Portion size. A heaped serving spoon of rice can be double a level katori. Measure once with a katori to see what your usual serving is.
There’s no need to give up rice or roti to eat well. Pick the one you enjoy, keep the portion steady, and pair it with dal, sabzi and some protein.
Values are estimates for typical home recipes based on Indian food composition data (IFCT 2017). Roti weights are for cooked roti made from about 30 g of atta.
This article is general information for healthy adults, not medical advice. If you have a health condition, are pregnant or take regular medication, speak to your doctor or a registered dietitian before changing your diet.
