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Wheat atta nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 96 kcal | 320 kcal |
| Protein | 3.2 g | 10.6 g |
| Carbohydrate (available) | 19.3 g | 64.2 g |
| Dietary fibre | 3.4 g | 11.4 g |
| Fat | 0.5 g | 1.5 g |
Serving: 30 g atta, about one medium roti, weighed raw as IFCT reports it. IFCT 2017 food code A019, "Wheat flour, atta (Triticum aestivum)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on wheat atta
Fibre-rich carb
Your measured grain or pulse: at least 8 g of fibre in every 100 g.
- 3.3 g of protein for every 100 kcal.
- One serving gives 3.2 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 3.4 g of fibre in a serving.
How wheat atta fits a plan that loses fat and keeps muscle
Atta is whole-grain wheat, so it carries far more fibre than refined flour: 11.4 g per 100 g in IFCT 2017, against maida's much lower figure in the table. That fibre is why two rotis keep most people fuller than the same calories of white bread or naan.
Wheat also brings a fair amount of protein for a grain, 10.6 g per 100 g of atta. It is not enough to protect muscle on its own, but with a katori of dal it builds the cereal-pulse pairing Indian kitchens already rely on. Count rotis the way you would count katoris of rice: decide the number before you sit down.
Wheat atta in an Indian kitchen
Whole wheat atta from the chakki keeps its bran; refined maida does not, so chapati atta beats maida for fibre. Make rotis thin and medium-sized, and skip the ghee brushing on most of them. Kneading in a handful of besan, soya flour or ground oats raises the protein of the dough. Count rotis rather than eating until the basket is empty: two medium rotis with a katori of dal and a big serving of sabzi is a balanced plate. Parathas stuffed and fried in ghee are a weekend food.
Pair it, or swap it
Knead a spoon of besan or soaked, ground chana into the dough for more protein in the same roti, and keep the ghee to a light brush. A roti with paneer bhurji or egg bhurji is a balanced, muscle-friendly meal.
Worth knowing
Ghee on top, a stuffed paratha and a puri all change the numbers far more than the atta does. A puri absorbs oil in the kadhai; a dry phulka does not.
Wheat atta against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Wheat atta | 320 kcal | 10.6 g | 11.4 g |
| Maida (refined flour) | 352 kcal | 10.4 g | 2.8 g |
| Jowar flour | 334 kcal | 10 g | 10.2 g |
| Ragi flour | 321 kcal | 7.2 g | 11.2 g |