Roti vs rice: calories, satiety and the deficit verdict

One medium whole-wheat roti gives about 100 kcal, a 150 g katori of cooked white rice about 195 kcal, and brown rice about 185 kcal. Brown and white rice are nearly equal in calories; the real difference is fibre and glycaemic index. Roti is more filling because it has far more fibre and protein. In a calorie deficit, portion size matters more than which grain you pick.

13 Jul 2026 · Burnie Academy
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