How much protein is in a roti?
Short answer: it depends on how much flour is in it. Roti, chapati or phulka, the protein in a chapati is the protein in the flour you rolled it from, and nobody's roti is a fixed size, so the honest way to count is by the flour, not by "one roti." Here's the math we use, where the numbers come from, and where they wobble.
Start with the flour, not the roti
A roti is flour plus water, cooked. The water and the cooking don't add protein, so the protein in a roti is the protein in the flour you rolled it from. That's why every number on this page is written as "per 34g of flour" rather than "per roti": 34g is the ¼-cup serving on our Nutrition Facts label, and it's close to a typical home roti. Roll them bigger and each one carries more; roll them thin and small and each carries less.
A kitchen scale is the only accurate way to know your own number; cup measures of flour vary by 10–20% depending on how you scoop. One catch: a dough ball's weight includes water, so weighing a ball on its own doesn't tell you the flour in it. The portion table and the dough-ball method below get you from your batch to a per-roti figure.
Regular atta: about 4.5g
The USDA lists whole-grain wheat flour at 13.2g of protein per 100g (USDA FoodData Central, SR Legacy, "Wheat flour, whole-grain", NDB 20080). For a 34g-flour roti that's 13.2 × 0.34 ≈ 4.5g of protein.
Real-world atta varies. Soft-wheat whole-grain flour is listed lower (about 9.6g per 100g, NDB 20649); some hard-wheat chakki attas are a little higher than 13g. Check the Nutrition Facts on your own bag and do the same multiplication. We use 13.2g because it's the standard reference for whole-grain wheat flour, and because it's the higher, fairer end for the comparison.
How much protein in one roti of Atta Boys? About 14g
Our Nutrition Facts label reads 14g of protein and 120 calories per ¼ cup (34g) serving, and up to 40g of protein per 100g of flour. The extra protein comes from two ingredients added to whole wheat flour: soy protein isolate and wheat gluten (wheat's own protein, concentrated). The full ingredient list is whole wheat flour, soy protein isolate, wheat gluten, salt.
Per roti that means about 14g of protein for a 34g-flour roti. The "3×" you see on our site is 14g ÷ 4.5g ≈ 3.1 on the per-serving basis (14g vs ~4.5g of protein in the same 34g of flour), and 40 ÷ 13.2 ≈ 3.0 on the per-100g basis, so we round to "3×" either way. Two- and three-roti totals are in the meal table below.
One thing to know about label numbers: FDA labelling rules round them (protein to the nearest gram, calories to the nearest 5 or 10), so "14g per 34g" is an "about" figure, not a measurement to three decimals. Every Atta Boys number on this page is arithmetic on that rounded label value and inherits its rounding.
Nutrition is from our Nutrition Facts label; protein per roti varies with serving size & recipe. Contains wheat, soy; may contain milk, sesame.
Protein by dry-flour portion
These are calculated portions, not claims about a universal roti size. Find the row closest to the dry flour in your roti; 34g is the serving on our Nutrition Facts label. All figures are dry flour before water, ghee, oil or fillings.
| Dry flour | Regular whole-wheat atta | Atta Boys |
|---|---|---|
| 20g | ~2.6g protein · 68 kcal | ~8.2g protein · 71 kcal |
| 25g | ~3.3g protein · 85 kcal | ~10.3g protein · 88 kcal |
| 30g | ~4.0g protein · 102 kcal | ~12.4g protein · 106 kcal |
| 34g (label serving, ¼ cup) | ~4.5g protein · 116 kcal | ~14g protein · 120 kcal |
| 40g | ~5.3g protein · 136 kcal | ~16.5g protein · 141 kcal |
| 45g | ~5.9g protein · 153 kcal | ~18.5g protein · 159 kcal |
How the table is worked out. Regular whole-wheat atta: USDA reference values of 13.2g of protein and 340 kcal per 100g (NDB 20080), so grams of flour × 0.132 for protein and × 3.4 for calories. Atta Boys: our label rate of 14g of protein and 120 calories per 34g, so grams of flour × 0.412 (14 ÷ 34) for protein and × 3.53 (120 ÷ 34) for calories. Protein is rounded to 0.1g and calories to the nearest whole calorie. Because label values are themselves rounded under FDA rules, every Atta Boys figure is an "about"; the USDA figure is a reference average and real bags vary, so check your own bag's label.
Same formula and rounding as the table. Runs in your browser; nothing is stored or sent.
Weighing dough balls: what the scale tells you
A dough ball is flour plus water (plus salt, and oil if you add it). So weighing a dough ball on its own does not tell you how much flour is in it: a 55g ball might be 33g of flour and 22g of water, or 37g and 18g, depending on how wet you knead. Two honest ways to get your number:
- Weigh the dry flour for the whole batch, then count the rotis. Flour ÷ number of rotis = flour per roti. 300g of flour that makes 9 rotis is about 33g of flour each, not counting the dusting flour you roll with.
- If you know the batch's flour and water weights, work out a ball's flour share. Flour in a ball = ball weight × flour ÷ (flour + water). Example: 300g of flour + 200g of water = 500g of dough. A 55g ball is 55 × 300 ÷ 500 ≈ 33g of flour. At the Atta Boys label rate that's about 13.6g of protein (33 × 0.412); with regular whole-wheat atta it's about 4.4g of protein (33 × 0.132).
Either way, take the flour figure to the table or the tool above, not the dough weight. Dusting flour adds a little; oil in the dough adds calories, not protein.
Dry flour vs. cooked roti
Two things confuse the numbers online, so here they are plainly:
- Flour weight vs. roti weight. A cooked roti weighs noticeably more than the flour in it because of the water the dough absorbed. So "protein per 100g of cooked roti" will always read lower than "protein per 100g of flour", even though they're describing the same roti. Don't apply a dry-flour figure (every number on this page) to the weight of a cooked roti on your plate; it would overstate the protein.
- Ghee, oil and fillings. Brushing ghee on a roti adds calories and fat, not protein. Fillings and toppings in a stuffed paratha (paneer, dal, soy, potato, whatever you use) carry their own nutrition, and some of them add protein. Count them separately from the flour.
- Per-roti tables you find online usually assume a specific size without saying so. If a table says "one roti = 3g of protein," it's assuming a small roti (roughly 20–25g of flour at 13.2g per 100g). That's not wrong, it's just a different roti.
One, two or three rotis: how this adds up
Assumptions, stated plainly: each roti is rolled from 34g of dry flour (the label serving) and nothing else is counted. Ghee, oil and any filling are extra and go on top of these numbers.
| Rotis | Regular whole-wheat atta | Atta Boys |
|---|---|---|
| 1 roti | ~4.5g protein · 116 kcal | ~14g protein · 120 kcal |
| 2 rotis | ~9g protein · 231 kcal | ~28g protein · 240 kcal |
| 3 rotis | ~13.5g protein · 347 kcal | ~42g protein · 360 kcal |
Multiples of the 34g row above (regular whole-wheat atta ≈ 4.5g of protein and 116 kcal per 34g; Atta Boys ≈ 14g of protein and 120 kcal per 34g), with protein rounded to 0.5g and calories to the nearest whole calorie.
Most people who eat roti eat two or three with a meal. Swapping the flour, and changing nothing else, moves that meal from roughly 9–13.5g of protein (regular atta) to roughly 28–42g of protein (Atta Boys), before you count the dal, paneer, chicken or yogurt on the plate. Same portion on both sides: 34g of flour per roti; bigger rotis scale both numbers up together. Ghee or oil brushed on adds fat and calories, not protein; fillings count separately; and none of these dry-flour numbers apply to the cooked weight of a roti, which is heavier because of the water it absorbed. Our protein calculator shows what that means against your own daily target.
We're not saying you need a particular amount of protein, and none of this is medical advice. If you have specific dietary needs, check the label and talk to a professional.
Sources
- USDA FoodData Central, SR Legacy: Wheat flour, whole-grain (NDB 20080), 13.2g protein per 100g; Wheat flour, whole-grain, soft wheat (NDB 20649), 9.61g per 100g.
- Atta Boys Nutrition Facts label (Food Lab, Inc. Nutrition Label Report, August 14, 2026; a database analysis of the recipe's ingredients using USDA data, not a laboratory assay of the finished flour): ¼ cup (34g) serving, 120 calories, 14g protein.
Same roti. 3× the protein.
14g of protein vs about 4.5g of protein in the same 34g of flour. 1 lb, 3 lb and 5 lb bags, milled to order in Austin, TX. Ships across the USA and Canada.
Shop Atta Boys high-protein atta