Rice Vs Roti for Weight Loss – Which one is better?

Rice Vs Roti for Weight Loss – Which one is better?

roti VS rice for weight loss

Nowadays people are more concerned about their health and obesity is the major health problem people facing these days. There is a misconception that Rice and Roti make you obese but the fact is both are good if taken in the right proportion and in a correct way. Most of the people give up on rice when they start following a healthy lifestyle for weight loss. People consider Roti, a healthier choice over rice and they replace rice from their diet for weight loss.

Roti having high nutritional values and low in carbs than rice. You know 40 gm of rice and 40 gm of wheat provide the equal amount of calories. Actually, Roti (Wheat) is rich in fiber and make you full for more time and that is not in the case of Rice.

Nutritional Value: Roti Vs Rice

Nutritional Value of Roti (Wheat) (One Cup)

Calories   120 Sodium 190 mg
Total fat 3 gm Potassium 0 mg
Saturated 1 gm Total Carbs 20 gm
Polyunsaturated 0 gm Dietary Fiber 3 gm
Monounsaturated 0 gm Sugars 0 gm
Trans 0 gm Protein 4 gm
Cholesterol 0 mg Vitamin A 0%

Nutritional value of Rice (One Cup)

Calories   130 Sodium 1 mg
Total fat 0.3 gm Potassium 35 mg
Saturated 0.1 gm Total Carbs 28 gm
Polyunsaturated 0.1 gm Dietary Fiber 0.4 gm
Monounsaturated 0.1 gm Sugars 0.1 gm
Trans 0 gm Protein 2.7 gm
Cholesterol 0 mg Vitamin A 0%


Nutritional values of both Roti and Rice are very different. On the basis of nutrition, It is very clear that rice is easy to digest because of its dietary fiber. Roti (Wheat) is rich in fiber and it takes the time to digest which makes you full for a long time.

It turns out that Roti contains more protein and fiber than rice does. Therefore, Roti is a healthier choice.

Caloric Values and Carbohydrates Level: Roti Vs Rice

Rice Vs Roti for Weight Loss


The calorie count of both Rice and Roti is very different. One small cup of Rice flour provides 568 calorie where on the other hand one small cup of Wheat flour provides you only 378 calories. Rice is generally high in calories than Roti. Most of the calories of Rice and Roti(Wheat) derive from carbohydrates. Rice is higher in Carbs as compared to Roti. On the other hand, Roti is higher in fiber and food rich in fiber is considered healthy.

Rice contains the starch content which makes it easier to digest. Therefore, you will probably get hungry soon if you have consumed rice. On the other hand, Roti digests slowly which means it can keep you full for a long time. Being a good-satiety food, Roti can be a great option for weight-watchers. However, for people with loose stools/diarrhea, indigestion etc. rice is a good choice.

Sodium Intake: Roti Vs Rice

Sodium intake should be kept on track for maintaining a healthy lifestyle. Sodium plays a vital role in Weight Loss. Our daily sodium consumption is very high. People think salt is the main source of sodium but in actual, there are many food items which are high in sodium. If you are counting your sodium intake then Rice is a better choice. 50 gm Wheat flour contains 190mg Sodium where on the other hand 100 gm rice contains only 1 mg sodium.

Roti contains sodium while rice does not. Therefore, in this case, rice can be a better option for those who are avoiding sodium.

Vitamin and Minerals: Roti or Rice

When we count the vitamin and minerals of Roti(Wheat) and Rice. Roti is rich in vitamin and minerals as compared to rice. 50 gm of Wheat offers 10% of the recommended iron and riboflavin, 15% of niacin and 39% of thiamin. One cup of rice approximately 50 gm provides you only 2% of recommended calcium and 3% of the recommended Iron.

Roti can lead to food cravings when the next time meal approaches and rice do the same. But if rice is boiled in too much water and drained, it removes starch and thus stop the food cravings. But, then the essential minerals and vitamins go away too. Therefore, Roti is preferred here too.

Fat Content: Roti Vs Rice

Roti and Rice both are low in fat, each provides just 3 gm of fat for one small cup. Whole wheat flour is low in fat as compared to refined flour. Brown rice is rich in fiber which can be used for weight loss. For those who are overweight & obese, chapati is a better choice as it contains more fibers. Eating rice more often, more in quantity and especially at dinner can lead to weight and fat gain.

Tips to eat Roti and Rice for Weight Loss

  1. Rotis made from whole wheat flour are high in fiber and low in fat.
  2. Avoid ghee, Oil, and Butter while preparing the dough for Roti.
  3. Do not apply ghee on Roti while serving.
  4. Make your Roti more fiber rich by adding powdered oats.
  5. Mix your regular Wheat flour with soya flour and grams flour for making your Roti more nutritious.
  6. Eat boiled rice for weight loss instead of fried.
  7. Do not eat rice at dinner, eating rice at dinner leads to weight gain.
  8. Eat Brown rice for weight loss, as they are rich in fiber.
  9. Avoid polished rice, during the process of polishing rice, loses its nutritional value, fiber, and calcium.

Roti is rich in protein, nutrients, sodium, fiber, vitamins, and minerals. Whole wheat and multi-grain Rotis are best for weight loss. If you are a heart and high blood pressure patient then you should watch your sodium intake. For people who are looking for low sodium food, rice is a good option for them. Glycemic index of both rice and Roti is same, that means they do not affect your blood sugar level.  

Well, both roti and rice can be eaten if someone wants to lose weight but there is an appropriate phenomenon for it. For example, how much rice or chapatti must be eaten? Which chapatti is better – wheat or whole grain? If someone prefers rice then, brown rice can be a healthier option.

Different Types of Rotis for Weight Loss