Numbers on a pack are easy to read and hard to picture. 46g protein atta means that every 100 g of 28 Grains protein atta contains 46 g of protein. But what does that look like on a steel thali at 8 pm? This page turns the number into rotis, meals and a full day of food.
46 g vs regular atta: the core comparison
Regular whole wheat atta has roughly 10–12 g of protein per 100 g. At 46 g, 28 Grains atta has about four times as much. Nearly half of every spoonful, by weight, is protein, which is unusual for a flour you use to make everyday roti.
The extra protein comes from blending whole wheat with plant-protein sources such as wheat protein, soya and pulses. The atta remains 100% vegetarian and plant-based.
From 100 g to one roti
Few people eat 100 g of flour in one go, so let us scale it down. A medium roti or phulka typically uses 25–30 g of atta.
| Roti size | Flour used | Protein with regular atta (approx.) | Protein with 46g atta (approx.) |
|---|---|---|---|
| Small phulka | 20 g | 2 g | 9 g |
| Medium roti | 30 g | 3.3 g | 13.8 g |
| Large chapati | 40 g | 4.4 g | 18.4 g |
| Plain paratha (dough only) | 50 g | 5.5 g | 23 g |
So one medium roti made with 46g protein atta carries a little over 13 g of protein. For context, a whole egg has roughly 6 g. One roti can give you more protein than two eggs.
What a day could look like
A common guideline from ICMR suggests about 0.8 g of protein per kg of body weight per day for healthy adults. A 60 kg person would aim for around 48 g; a 75 kg person around 60 g. Active people and those advised by a nutritionist may target more.
Here is a sample vegetarian day for a 70 kg adult using 46g protein atta:
- Breakfast: 1 aloo paratha (about 40 g atta) – roughly 18 g protein from the dough
- Lunch tiffin: 2 rotis with sabzi – roughly 27 g
- Dinner: 2 rotis with a katori of dal – roughly 27 g from rotis, plus the dal
That is around 70 g from atta alone, before counting dal, curd, milk or paneer. With regular atta, the same rotis would give about 16 g. The numbers are approximate and depend on your roti size, but the difference is clear. For more on this, read how much protein is in a roti.
How it compares with other protein foods
Rough protein figures for common Indian foods help you see where 46g protein atta fits:
- Paneer: roughly 18 g per 100 g
- Cooked dal: roughly 6–9 g per katori
- Curd: roughly 3–4 g per 100 g
- Besan: roughly 20–22 g per 100 g
- 28 Grains protein atta: 46 g per 100 g
The point is not that atta replaces dal or paneer. It is that the roti, often the biggest item on the plate, starts pulling its weight too. Our guide to vegetarian protein sources in India covers the rest of the thali.
Do you need all 46 grams?
Not everyone needs to maximise protein. If your diet already has plenty, or you simply want a gentle boost, mix 46g protein atta half-and-half with regular atta. That still gives you roughly 28 g of protein per 100 g of mixed flour, well above plain atta.
If you have kidney disease or your doctor has advised a controlled protein intake, speak to your doctor or dietitian before using high-protein atta. Pregnant women and people managing diabetes, PCOS or thyroid conditions should also discuss dietary changes with their healthcare provider.
Cooking with 46g protein atta
It kneads and cooks like normal atta. Because it is rich in protein, it may need slightly more water. Add water gradually, knead to a soft dough, and rest it for 10–15 minutes before rolling. Cook on a medium flame. See our protein paratha recipe for a breakfast idea.
Get 46g protein atta
28 Grains protein atta comes in 1 kg, 5 kg and 10 kg packs, starting from ₹230 per kg, and we ship across India. Order from our shop or contact us for bulk supply. New here? Start with our protein atta guide or read the full nutrition facts page.
Frequently asked questions
What does 46g protein atta mean?
It means every 100 g of the atta contains 46 g of protein. Regular whole wheat atta has roughly 10–12 g per 100 g.
How much protein is in one roti made with 46g protein atta?
A medium roti uses about 30 g of flour, which gives roughly 13–14 g of protein.
Is one protein roti equal to eggs in protein?
An egg has roughly 6 g of protein, so one medium roti made with 46g protein atta has about as much protein as two eggs.
Can I mix 46g protein atta with normal atta?
Yes. A half-and-half mix gives roughly 28 g of protein per 100 g of flour, which is still well above regular atta.