Is ragi roti good for muscle gain?
Not for protein. It is fuel for training. One serving (1 roti) has 132 kcal and 3 g protein.
132kcal
3 gprotein
29 gcarbs
1 gfat
Why
- 2.1 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 132 kcal a serving is 5% of a 2,800 kcal bulking day, and 3 g is 2% of 140 g protein.
The portion to aim for
Even 4 roti gives 11 g protein (528 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| 1 roti | 132 | 3 g |
| 2 roti | 264 | 6 g |
| 3 roti | 396 | 8 g |
| 4 roti | 528 | 11 g |
More protein a serving in millet rotis and stuffed parathas
- Gobi paratha255 kcal · 7 g protein · 1 paratha
- Methi paratha252 kcal · 7 g protein · 1 paratha
- Mooli paratha248 kcal · 6 g protein · 1 paratha
Pair it with
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g
- Sprouts salad152 kcal · 10 g protein · 1 katori · 120 g
- Tofu bhurji163 kcal · 11 g protein · 1 katori · 120 g