1 piece (medium) of Chapati (35 g) has 104 calories. That works out to 297 calories per 100 g. It contains 20.7 g of carbs, 3.3 g of protein, 0.9 g of fat and 2.4 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

Chapati Nutrition Facts

Selected: 100 g

297

KCAL / 100G

Carbs

59g

· 21% DV

Protein

9.5g

· 19% DV

Fat

2.5g

· 3% DV

Fiber

· 25% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 80% · Protein 13% · Fat 7%

Chapati Vitamins & Minerals

Vitamins

0.35mg · 29% DV

4.5mg · 28% DV

0.9mg · 18% DV

Folate

35µg · 9% DV

Minerals

Manganese

2mg · 87% DV

Selenium

32µg · 58% DV

Iron

4mg · 22% DV

Magnesium

90mg · 21% DV

How Nutritious Is Chapati?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

55/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Chapati Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chapati

To burn the 297 calories in 100 g:

🚶

73min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

40min

Cycling

🏊

35min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chapati Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Chapati Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chapati Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chapati Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Chapati

🥙vs🥯

Chapati vs Poppy Seed Bagel32 kcal more per 100 g

→🥙vs🍚

Chapati vs Bulgur Pilaf177 kcal more per 100 g

→🥙vs🍝

Chapati vs Whole wheat pasta173 kcal more per 100 g

→🥙vs🥖

Chapati vs Breadstick113 kcal fewer per 100 g

→

Foods Similar to Chapati

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Chapati

Why does chapati sometimes turn out tough and dry?

Too little water, insufficient resting time, or overcooking on the pan can make chapati tough. Letting the dough rest and keeping cooked chapatis covered with a clean cloth helps retain softness.

Can chapati dough be made ahead of time?

Yes. Keep the dough covered in the refrigerator for up to about 24 hours, then let it come closer to room temperature before rolling for easier handling.

How should cooked chapati be stored?

Cool it completely, then store it in an airtight container in the refrigerator and use it within a few days. Briefly reheating it in a dry skillet helps restore its flexibility.

Can chapati be frozen?

Yes, cooked chapatis freeze well when separated with parchment paper. Reheat them gently from frozen in a skillet or toaster without needing to thaw first.

Is chapati the same as tortilla?

They are both flatbreads, but chapati is traditionally an unleavened Indian bread, often made with whole-wheat atta. Most tortillas are made with wheat flour or corn and have a different flavor and texture.

What goes well with chapati?

Chapati pairs especially well with lentil dishes, chickpeas, beans, vegetable curries, and yogurt-based sides. Combining it with protein-rich foods and vegetables makes a more balanced, satisfying meal.

Is chapati better before or after a workout?

Before exercise, it can provide carbohydrate as part of a light meal, ideally without very fatty accompaniments. After training, pair it with a protein food such as lentils, beans, eggs, or yogurt if suitable for your diet.

Is eating chapati at night a bad idea?

Chapati is not inherently too heavy for an evening meal; the overall portion and accompaniments matter more. People prone to reflux or indigestion may do better with a modest serving and less oily or spicy dishes.

Does chapati have no effect on blood sugar because it is whole wheat?

No. Whole-wheat chapati can still raise blood sugar because it contains carbohydrate, though the meal context matters. Eating it with legumes, vegetables, and protein can help moderate the meal's overall blood-sugar response.

Who should be careful with chapati?

Chapati contains gluten, so it is not appropriate for people with coeliac disease, wheat allergy, or medically diagnosed gluten-related disorders. Anyone with persistent symptoms after eating wheat should seek individual advice from a healthcare professional.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026