Good nutritional profile
Unleavened whole wheat flatbread cooked on a griddle without fat.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9.5g | 17.0% |
| Fat | 1.8g | 2.6% |
| Carbs | 52g | 17.3% |
| Simple Sugars | 18.2g | Estimate |
| Complex Carbs | 26.1g | Estimate |
| Fiber | 7.7g | 30.8% |
| Water | 35g | 1.4% |
| Calories | 245 | 10.9% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.31 | g | 1.6% |
| Monounsaturated | 0.2 | g | 0.8% |
| Polyunsaturated | 0.84 | g | 6.5% |
| Omega-3 | 0.252 | g | Estimate |
| Omega-6 | 0.588 | g | Estimate |
| Trans | 0 | g | 0.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.46 | mg |
| Selenium | 44.5 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 0 | mcg | 0.0% |
| vitamin B1 | 0.271 | mg | 22.6% |
| vitamin B2 | 0.101 | mg | 7.8% |
| vitamin B3 | 3.04 | mg | 19.0% |
| vitamin B6 | 0.22 | mg | 12.9% |
| vitamin B9 | 22.2 | mcg | 5.5% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.46 | mg | 3.1% |
| vitamin K | 1.23 | mcg | 1.0% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 25.5 | mg | 2.5% |
| iron | 2.6 | mg | 14.4% |
| magnesium | 99 | mg | 24.8% |
| phosphorus | 257 | mg | 36.7% |
| potassium | 262 | mg | 10.1% |
| sodium | 271 | mg | 11.8% |
| zinc | 1.88 | mg | 17.1% |
| copper | 0.298 | mg | 33.1% |
| manganese | 2.93 | mg | 127.4% |
| selenium | 44.5 | mcg | 80.9% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 257 | mg | 36.7% | 98% |
| Isoleucine | 319 | mg | 22.8% | 65% |
| Leucine | 647 | mg | 23.7% | 65% |
| Lysine limiting | 259 | mg | 12.3% | 33% |
| Methionine | 362 | mg | 34.5% | 96% |
| Phenylalanine | 690 | mg | 39.4% | 103% |
| Threonine | 264 | mg | 25.1% | 64% |
| Tryptophan | 125 | mg | 44.6% | 116% |
| Valine | 406 | mg | 22.3% | 62% |
Values per 100 g
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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.
Knead for 8-10 minutes until smooth and elastic, then cover with a damp cloth and rest for 30 minutes.
Divide the dough into 10 equal balls of about 50 g and flatten each one in the dusting flour.
Roll each ball into a thin circle of 15-18 cm, dusting lightly so it does not stick.
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.
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.
Stack the chapatis in a cloth-lined container to keep them soft, and brush with ghee only if you like.