Roomali Roti Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of roomali roti contains 300 calories, 8.5g protein, 55g carbs, and 5.5g fat. Roomali Roti is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 300 kcal | 15% |
| Protein | 8.5g | 17% |
| Carbohydrates | 55.0g | 20% |
| Total Fat | 5.5g | 7% |
| Fiber | 2.0g | 7% |
| Sodium | 350.0mg | 15% |
| Calcium | 30.0mg | 2% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.90mg | 0% |
| Zinc | 100.0mg | 909% |
| Vitamin C | 0.35mg | 0% |
| Vitamin A | 0.08mcg | 0% |
Is Roomali Roti Good for You?
Yes, Roomali Roti is a nutritious flatbread that provides substantial protein and carbohydrates for energy. A 100g serving delivers 8.5g of protein (17% Daily Value) and 55g of carbohydrates (20% Daily Value), making it a solid choice for balanced meals. It is also notably rich in iron and zinc, supporting immune function and oxygen transport.
Key Health Benefits of Roomali Roti
High in Protein for Muscle Support: With 8.5g of protein per 100g, Roomali Roti helps support muscle maintenance and repair. This makes it particularly valuable for those seeking plant-based protein sources in their diet.
Energy-Dense Carbohydrates: The 55g of carbohydrates per serving provides sustained energy throughout the day. It is an excellent choice for active individuals or those needing steady fuel for daily activities.
Iron-Rich for Blood Health: At 120mg of iron per 100g (667% Daily Value), Roomali Roti is exceptionally high in this essential mineral. Iron supports oxygen transport in the blood and helps prevent anemia and fatigue.
Zinc Content Supports Immunity: Providing 100mg of zinc per 100g (909% Daily Value), it is a standout source of this immune-boosting mineral. Zinc plays a critical role in wound healing and maintaining a strong immune response.
Moderate Fiber for Digestive Health: The 2g of dietary fiber per serving aids digestion and promotes healthy gut function. While modest, it is a beneficial addition to a fiber-rich diet.
How Does Roomali Roti Compare?
Roomali Roti stands out compared to standard wheat roti due to its thinner, crêpe-like texture and similar nutritional profile. Like regular roti, it is carbohydrate-rich and provides good protein, but its lighter preparation often makes it easier to digest while maintaining comparable nutrient density.
Frequently Asked Questions
How many calories are in roomali roti?
A 100g serving of Roomali Roti contains 300 calories, which represents 15% of a standard 2,000-calorie daily diet. Portion size matters—a typical single roomali roti weighs roughly 50-75g, so individual servings usually range from 150–225 calories.
Is roomali roti good for weight loss?
Roomali Roti can fit into a weight loss plan when portion-controlled, as it is relatively moderate in calories and offers satisfying carbohydrates and protein. However, its high carbohydrate content (55g per 100g) means it is best paired with vegetables and lean proteins rather than eaten in large quantities alone.
Does roomali roti have iron?
Yes, Roomali Roti is exceptionally high in iron, delivering 120mg per 100g (667% of the Daily Value). This iron content is significantly higher than most bread and roti varieties, making it particularly beneficial for those at risk of iron deficiency.
Is roomali roti good for a gluten-free diet?
Standard Roomali Roti is made from wheat flour and contains gluten, so it is not suitable for those with celiac disease or gluten sensitivity. However, gluten-free versions made with alternative flours like millet or chickpea flour are available in some specialty markets.
How should I store roomali roti to keep it fresh?
Roomali Roti is best consumed fresh but can be stored in an airtight container at room temperature for 1-2 days or refrigerated for up to 5 days. For longer storage, wrap individual rotis in plastic wrap and freeze them for up to 2 months—simply reheat on a skillet or griddle when ready to eat.
How to Track Roomali Roti Nutrition with Gram
The Gram app makes logging Roomali Roti effortless—simply snap a photo using our AI food scanner and it instantly recognizes the bread and calculates its complete nutrient breakdown. You’ll see exactly how much protein, iron, zinc, and carbohydrates you’re consuming, helping you stay aligned with your daily nutrition goals. Whether you’re tracking macros for fitness or monitoring specific nutrients for health reasons, Gram delivers personalized insights in seconds.
Frequently Asked Questions
How many calories are in roomali roti?
A 100g serving of Roomali Roti contains 300 calories, which represents 15% of a standard 2,000-calorie daily diet. Portion size matters—a typical single roomali roti weighs roughly 50-75g, so individual servings usually range from 150–225 calories.
Is roomali roti good for weight loss?
Roomali Roti can fit into a weight loss plan when portion-controlled, as it is relatively moderate in calories and offers satisfying carbohydrates and protein. However, its high carbohydrate content (55g per 100g) means it is best paired with vegetables and lean proteins rather than eaten in large quantities alone.
Does roomali roti have iron?
Yes, Roomali Roti is exceptionally high in iron, delivering 120mg per 100g (667% of the Daily Value). This iron content is significantly higher than most bread and roti varieties, making it particularly beneficial for those at risk of iron deficiency.
Is roomali roti good for a gluten-free diet?
Standard Roomali Roti is made from wheat flour and contains gluten, so it is not suitable for those with celiac disease or gluten sensitivity. However, gluten-free versions made with alternative flours like millet or chickpea flour are available in some specialty markets.
How should I store roomali roti to keep it fresh?
Roomali Roti is best consumed fresh but can be stored in an airtight container at room temperature for 1-2 days or refrigerated for up to 5 days. For longer storage, wrap individual rotis in plastic wrap and freeze them for up to 2 months—simply reheat on a skillet or griddle when ready to eat.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track roomali roti and thousands of other foods with the Gram app.