Is roti good for muscle gain?
Not for protein. It is fuel for training. One serving (1 medium) has 99 kcal and 3 g protein.
99kcal
3 gprotein
20 gcarbs
1 gfat
Why
- 3.3 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 99 kcal a serving is 4% 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 13 g protein (396 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| 1 roti | 99 | 3 g |
| 2 roti | 198 | 7 g |
| 3 roti | 297 | 10 g |
| 4 roti | 396 | 13 g |
More protein a serving in rotis and breads
- Aloo paratha285 kcal · 7 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