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About this tool
Find the equivalent rice portion for your rotis (or the reverse) and compare calories, protein, carbs and fibre.
This calculator finds the rice portion that matches your rotis on calories or on carbohydrate, and shows what the swap costs in protein and fibre. Both sides are worked out from the dry ingredient — grams of atta for the roti and grams of raw rice behind the cooked serving — because that is the only weight you can measure accurately, with a cooking factor of about 2.7 applied to rice and 1.35 to dough. Composition figures are typical values for Indian staples per 100 g raw: whole wheat atta at 341 kcal with 11.2 g fibre, milled white rice at 345 kcal with 0.2 g fibre.
Open Roti vs Rice Swap Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Atta grams and raw rice grams, not guessed cooked portions that change with water and cooking style.
Carb matching is what matters for portion control in diabetes planning; calorie matching for weight goals.
The protein and fibre gap is displayed alongside the swap rather than buried.
A standard roti made from 30 g of whole wheat atta is about 102 kcal, with roughly 3.6 g protein, 21 g carbohydrate and 3.4 g fibre, before any ghee. A teaspoon of ghee adds about 45 kcal, so a ghee-smeared roti is closer to 147 kcal.
A 150 g katori of cooked rice comes from about 56 g of raw rice and carries roughly 192 kcal, which matches about 1.9 standard 30 g rotis. If you match on carbohydrate instead, one katori is closer to 2.1 rotis, because rice is more carbohydrate-dense per calorie.
Calorie for calorie they are close — whole wheat atta and milled rice are both roughly 340 kcal per 100 g dry. The practical difference is fibre and protein: whole wheat atta carries about 11 g of fibre and 12 g of protein per 100 g against 0.2 g and 6.8 g for milled white rice, which tends to make roti-based meals more filling for the same calories.
Whole wheat roti generally produces a slower rise in blood glucose than polished white rice, mainly because of its fibre content, but portion size and what you eat alongside it matter more than the swap itself. Pairing either with dal, vegetables and curd slows the response. This is general information — follow the plan your doctor or dietitian has set for you.
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