Chapati

Good nutritional profile

Unleavened whole wheat flatbread cooked on a griddle without fat.

Chapati — photo 1

Chapati, also called roti, is an unleavened flatbread from India made from whole wheat flour (atta), water and a little salt, rolled thin, cooked on a hot tawa and puffed over an open flame. One 40 g chapati has about 100 kcal, 4 g protein and 3 g fiber, with almost no fat. Brushing it with a teaspoon of ghee adds about 40 kcal.

High fiber

Macronutrients Distribution

Protein: 9.5g (15.0%)
Fat: 1.8g (2.8%)
Carbs: 52g (82.1%)
Fiber: 7.7g

Basic Nutritional Info

NutrientValueDV
Protein9.5g17.0%
Fat1.8g2.6%
Carbs52g17.3%
Simple Sugars18.2gEstimate
Complex Carbs26.1gEstimate
Fiber7.7g30.8%
Water35g1.4%
Calories24510.9%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
62

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.31g1.6%
Monounsaturated0.2g0.8%
Polyunsaturated0.84g6.5%
Omega-30.252gEstimate
Omega-60.588gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin E0.46mg
Selenium44.5mcg

Vitamins

VitaminAmountUnitDV
vitamin A0mcg0.0%
vitamin B10.271mg22.6%
vitamin B20.101mg7.8%
vitamin B33.04mg19.0%
vitamin B60.22mg12.9%
vitamin B922.2mcg5.5%
vitamin B120mcg0.0%
vitamin C0mg0.0%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.46mg3.1%
vitamin K1.23mcg1.0%

Minerals

MineralAmountUnitDV
calcium25.5mg2.5%
iron2.6mg14.4%
magnesium99mg24.8%
phosphorus257mg36.7%
potassium262mg10.1%
sodium271mg11.8%
zinc1.88mg17.1%
copper0.298mg33.1%
manganese2.93mg127.4%
selenium44.5mcg80.9%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 257mg36.7%98%
Isoleucine 319mg22.8%65%
Leucine 647mg23.7%65%
Lysine limiting259mg12.3%33%
Methionine 362mg34.5%96%
Phenylalanine 690mg39.4%103%
Threonine 264mg25.1%64%
Tryptophan 125mg44.6%116%
Valine 406mg22.3%62%

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Values per 100 g

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Allergens

Gluten

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Baked Difficulty: Medium Servings: 5 Total: 65 min

Ingredients

  • Whole wheat flour (atta) 300 g
  • Warm water 200 ml
  • Salt 1/2 tsp
  • Whole wheat flour, for dusting 30 g
  • Ghee or oil, to brush (optional) to serve
Prep
45 min
Cook
20 min

Instructions

  1. 1

    Mix the flour and salt in a wide bowl, then add the warm water a little at a time, mixing with your fingers, until a soft, slightly sticky dough forms.

  2. 2

    Knead for 8-10 minutes until smooth and elastic, then cover with a damp cloth and rest for 30 minutes.

  3. 3

    Divide the dough into 10 equal balls of about 50 g and flatten each one in the dusting flour.

  4. 4

    Roll each ball into a thin circle of 15-18 cm, dusting lightly so it does not stick.

  5. 5

    Heat a tawa or heavy skillet over medium-high heat and cook a chapati for 30-40 seconds until small bubbles appear, then flip and cook for 30 seconds more.

  6. 6

    Hold the chapati with tongs directly over a gas flame for a few seconds per side, or press it with a folded cloth in the pan, until it puffs up.

  7. 7

    Stack the chapatis in a cloth-lined container to keep them soft, and brush with ghee only if you like.