Chapati vs Rice : Which one to Ditch When You Are Trying to Lose Weight?

You have to be in a calorie deficit when you are trying to lose weight.

And for that, you need to watch your calorie intake, burn more than you consume.

It is the basic stuff everyone knows. And probably everyone, who starts watching calories, and eats healthy, embraces Rotis / Chapatis while trying to avoid Rice altogether.

Rice has lesser protein than Rotis, but Rice also has lower calories than Rotis.

*for comparison use Google search by searching ‘calories in rotis’ and ‘calories in rice.’ 

Both the Rice and Wheat have your subcategories.

There is another type of Rice called Brown Rice, which is much healthier than the regular white Rice.

And then, there are Rotis, made of whole wheat grain, or Rotis made with a mix of Wheat flour and White flour aka Maida.

Why do dieticians advise to consume Rotis instead of Rice?

The reason why dietitians always recommend the consumption of Roti is instead of Rice because, Rotis, made from wheat, has more nutrients and micronutrients in comparison to Rice.

Rice does not contain any calcium or has a lesser amount of potassium, phosphorus, and magnesium.

Rotis also digest slowly, which makes you feel fuller for a longer time so that you do not have the urge of munching on something else.

All these factors are in favour of Rotis and make it a better choice over Rice.

Rotis are not for everyone, & Rice is equally good

Now let’s talk about some good qualities of Rice since it absorbs quickly, it gives your body the carbs it requires, faster than Rice.

It has no sodium content, which means if you are watching your sodium intake, arise would be better than Rotis.

Also, if you are struggling to keep the calorie intake low, the equal amount of Rice would give you 20% fewer calories for the equivalent portion of Rotis.


Even if you are trying to lose weight, there are several other factors that you need to keep in mind before Picking or ditching an item off your plate.

Such as the gluten quantity is much more in Rotis in comparison to the Rice, you might be better off with the rise if you are gluten intolerant.

While on the other hand, Rice has terrible effects on blood sugar levels, if consumed in excess.