The Indian diet is heavily reliant on rice and roti. While rice is versatile, easy to prepare and can be eaten with almost everything ranging from curd to a heavy gravy chicken dish, roti is equally adored in the country.
But when it comes to weight, metabolism and fitness the nutritional composition of both of these are heavily debated. The comparison between rice and roti in terms of calorie content is a topic of interest for those focusing on a balanced diet, weight management, or simply making informed dietary choices. Both are staple foods in Indian cuisine and offer unique nutritional profiles that make them integral to many diets.
100-gram serving of cooked rice provides approximately 130 calories
A serving size of cooked white rice is 100 grams, providing about 130 calories. For one cup, that’s roughly around 200 grams of cooked rice, the calorie content is doubled to about 260 calories. White rice is polished, stripping off the bran and germ, thus having a lower fiber content.
Brown rice contains more fiber and nutrients than white rice. A 100-gram serving of cooked brown rice has about 110-120 calories, depending on the variety.
These two varieties of rice are commonly eaten in India.
One roti, which is approximately 40 grams, has 120 calories
A single medium-sized roti (approximately 40 grams made from whole wheat flour) contains around 120 calories. Roti is made with whole wheat flour, which is high in fiber and protein. If prepared with ghee or oil, the calorie count increases based on the amount added.
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Which is healthier?
Rice is largely carbohydrates, with very little protein and almost no fat at all. Brown rice contains about 1.8 grams of fiber per 100 grams, which helps to digest and keeps the person full. Fortified white rice contains added vitamins, such as folic acid and iron. Brown rice naturally contains magnesium, phosphorus, and selenium. White rice has a high glycemic index, hence it tends to increase blood sugar levels.
Whole wheat roti has a balanced combination of carbohydrates, protein with 2.5-3 grams of protein per roti, and almost negligible fat. Protein in roti makes it a more filling food than rice. A medium-sized roti provides about 2 grams of fiber, supporting digestion and keeps blood sugar levels stable. Since the complex carbohydrates are high and the glycemic index is low due to the presence of this type of carbohydrate, roti is definitely better than white rice, especially for those who have fluctuating blood sugar levels.
Roti contains gluten, a protein found in wheat, which can cause issues for individuals with gluten intolerance or celiac disease. Rice, being naturally gluten-free, is a safe option for such individuals. Brown rice, in particular, is a healthier alternative for those avoiding gluten while seeking whole grains.
If weight loss is your goal, opt for roti or brown rice due to their higher fiber content and slower digestion. Choose whole wheat roti or brown rice for their lower glycemic index if you are diabetic. White rice is gentler on the stomach and may be preferred during digestive issues. White rice can be a quick source of energy, making it suitable for post-workout meals.
For others, the healthiest option is to combine both in moderation, complementing them with proteins like dal, curd, or meat and vegetables for a balanced meal. Whether you choose rice, roti, or both, the key to good health will always lie in mindful eating and portion control.
