How Much Protein Is in a Roti? Regular vs Protein Atta, Explained

Short answer: a medium roti made with regular whole-wheat atta gives about 3 to 3.5 g of protein. The same roti made with 28 Grains protein atta gives about 13.8 g. Here is how we get those numbers and what they mean for your day.

Start with the atta, not the roti

Roti sizes vary from home to home, so the reliable way to count protein is by the weight of dry atta. A medium roti, around 6–7 inches across, uses roughly 30 g of atta. A small phulka might use 20–25 g; a thick Punjabi-style roti could use 40 g or more.

• Regular whole-wheat atta: about 10–12 g protein per 100 g
• 28 Grains protein atta: 46 g protein per 100 g

So 30 g of regular atta gives about 3–3.5 g protein, while 30 g of protein atta gives 46 × 0.3 = 13.8 g.

Protein per roti: 1 to 4 rotis

Values for regular atta are estimates based on its typical protein range. Your exact numbers will change with roti size.

How this fits your daily target

The ICMR guideline suggests roughly 0.8 g of protein per kg of body weight for healthy adults. That means about 48 g for a 60 kg person and about 56 g for a 70 kg person. Active people and gym-goers often aim higher.

Now picture a typical vegetarian day: four rotis, a katori of dal, some sabzi and a little curd. With regular atta, the rotis add about 12–14 g. With protein atta, they add about 55 g, which alone can come close to the full daily guideline for many adults. That is the reason people call it protein wala atta.

What else adds protein to the plate?

Rotis rarely travel alone. Approximate protein from common sides:

• 1 katori cooked dal: about 6–9 g, depending on thickness
• 50 g paneer: about 9 g
• 1 cup curd: about 6–8 g
• 1 boiled egg: about 6 g
• 1 katori rajma or chole: about 7–9 g

For more options, see our list of vegetarian protein sources in India.

Measure your own roti in two minutes

1. Put a small bowl on a kitchen scale and zero it.
2. Add the atta you would use for one roti, including dusting flour.
3. Note the grams, then multiply by 0.46 for 28 Grains protein atta, or by about 0.11 for regular atta.
4. Multiply by the number of rotis you eat in a day.

Do this once and you will know your numbers for good. If you do not own a scale, a rough rule works: a level katori of atta is often around 100–120 g, which makes three to four medium rotis in most homes.

Does cooking or roti type change the protein?

Cooking on a tawa does not meaningfully remove protein from a roti. The weight of a cooked roti changes because of water, but the protein that came from the atta stays in it. That is why counting by dry atta weight works.

The type of bread matters only because of how much atta it uses. A thin phulka made from 20 g of protein atta gives about 9.2 g protein. A tandoori-style roti from 40 g gives about 18.4 g. A plain paratha uses a similar amount of atta to a roti but adds ghee or oil, which raises calories, not protein. Stuffed parathas with paneer or dal add protein from the filling as well.

Mixed-flour rotis follow the same logic. If you blend protein atta and regular atta half and half, a 30 g roti gives roughly 8–8.5 g protein, which sits between the two. This is a useful middle step while your family gets used to the new flour.

Making the switch

If these numbers make you rethink your plate, read protein atta vs normal atta and our tips on making soft protein roti. For the full label picture, see protein atta nutrition facts. People with kidney conditions should check with a doctor before raising protein intake.

Try it from ₹230 per kg in our shop. For bulk or tiffin-service orders, get in touch.

Frequently asked questions