Best rotis and breads for weight loss

PeakX · Best foods · Updated 2026-11-11

Ranked by protein for each 100 kcal, the number that keeps you full and protects muscle on a deficit. Paneer paratha comes first; bhatura comes last.

1. Paneer paratha343 kcal · 13 g protein · 1 paratha · 3.7 g per 100 kcal
2. Roti99 kcal · 3 g protein · 1 medium · 3.3 g per 100 kcal
3. Tandoori roti149 kcal · 5 g protein · 1 roti · 3.3 g per 100 kcal
4. Roti with ghee126 kcal · 3 g protein · 1 medium · 2.6 g per 100 kcal
5. Butter naan287 kcal · 7 g protein · 1 naan · 2.6 g per 100 kcal
6. Rumali roti158 kcal · 4 g protein · 1 roti · 2.5 g per 100 kcal
7. Garlic naan308 kcal · 7 g protein · 1 naan · 2.4 g per 100 kcal
8. Amritsari kulcha342 kcal · 8 g protein · 1 kulcha · 2.4 g per 100 kcal
9. Aloo paratha285 kcal · 7 g protein · 1 paratha · 2.4 g per 100 kcal
10. Plain paratha212 kcal · 5 g protein · 1 paratha · 2.3 g per 100 kcal
11. Lachha paratha255 kcal · 6 g protein · 1 paratha · 2.2 g per 100 kcal
12. Puri111 kcal · 2 g protein · 1 puri · 2 g per 100 kcal
13. Bhatura324 kcal · 6 g protein · 1 bhatura · 1.9 g per 100 kcal

How to use the list

• Build meals from the top half. The bottom half still fits, in a measured portion.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.