Chapati nutrition facts indicate that Indian flatbread is a rich source of day’s fibre. Eating chapatis provides energy and other health advantages. Let’s find out the calories in 1 chapati & benefits.
Chapati or Chapathi is a type of flatbread that is popular in India and other parts of the world. The main ingredients of chapati are whole wheat flour, water, and salt. Most people use a griddle, or tawa to cook chapati. Nevertheless, you can also cook chapati on a grill or microwave oven. Chapati can be eaten by itself or used as a wrap for various fillings.
The chapati has a range of nutritional benefits. Chapati is a good source of vitamin B1, vitamin B2, iron, calcium, phosphorus, magnesium, potassium, and vitamin B9.
We show you the detailed chapati nutrition facts to figure out how many calories you’ll get from consuming a chapati. This data will also give you how many calories you’ll get from chapatis in a day.
1 Chapati nutrition facts without ghee compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 medium chapati made up of 20 gm whole wheat flour without ghee
Water – 2.22 gm.
Calories in 1 chapati
a. Calories in one chapati are 64.01 kCal; as much as 3.20 % of male DRI of 2000 kCal. Further, it can attain 4.27 % of female DRI of 1500 kCal.
b. Protein forms 13.19 % of the calories
c. Carbs form 80.17 % of the calories in chapati.
d. Fats form 4.36 % of the calories.
Macros in 1 chapati nutrition
a. Protein in 1 chapati – 2.11 gm, particularly 2.81 % of male DRI of 75 gm. Therefore, it can complete 3.75 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
b. Carbs in chapati – 12.83 gm, therefore, is 4.67 % of male DRI of 275 gm. Thus, it can achieve 6.22 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.
c. Fats in chapati – 0.31 gm, notably 0.46 % of male DRI of 66.67 gm. As a result, a woman gets 0.62 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The fibre in chapati – 2.27 gm, thus is 5.97 % of male DRI of 38 gm. On the other hand, females get 9.08 % of female DRI of 25 gm.
e. Soluble Fibre – 0.33 gm, particularly 3.30 % of male DRI of 10 gm. Additionally, females will get 3.35 % of female DRI of 9.86 gm.
f. Total Free Sugar – 0.36 gm, which is not only 0.60 % of male DRI of 60 gm but also 0.72 % of female DRI of 50 gm.
Vitamins in 1 chapati nutrition
a. Vitamin A – 0.04 mcg, as much as 0.00 % of male DRI of 900 mcg. Furthermore, women can get 0.01 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.08 mg, particularly 6.67 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 7.27 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.03 mg, therefore, is 2.31 % of male DRI of 1.3 mg. Besides, women also get 2.73 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.47 mg, notably 2.94 % of male DRI of 16 mg and 3.36 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.05 mg, thus is 3.85 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.15 mcg, therefore, is 0.50 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 5.84 mcg, as much as 1.46 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg.
i. L-ascorbic acid (Vitamin C) – 0.00 mg.
j. Calciferol (Vitamin D) – 2.69 mcg, notably 53.80 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.05 mg, thus is 0.33 % of DRI of 15 mg for males and females.
l. Vitamin K – 0.30 mcg, as much as 0.25 % of male DRI of 120 mcg and 0.33 % of female DRI of 90 mcg.
Minerals in 1 chapati nutrition
a. Calcium – 6.19 mg, particularly 0.62 % of DRI of 1000 mg for males and females.
b. Phosphorus – 63.00 mg, therefore, is 9.00 % of DRI of 700 mg for males and females.
c. Iron – 0.82 mg, notably 10.25 % of male DRI of 8 mg and 4.56 % of female DRI of 18 mg.
d. Magnesium – 25.00 mg, thus is 6.25 % of male DRI of 400 mg and 8.06 % of female DRI of 310 mg.
e. Copper – 96.00 mcg, as much as 10.67 % of DRI of 900 mcg for males and females.
f. Manganese – 0.60 mg, particularly 26.09 % of male DRI of 2.3 mg and 33.33 % of female DRI of 1.8 mg.
g. Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 0.57 mg, notably 5.18 % of male DRI of 11 mg. At the same time, women get 7.13 % of female DRI of 8 mg.
i. Chromium – 1.20 mcg, thus is 3.43 % of male DRI of 35 mcg. Besides, women too get 4.80 % of female DRI of 25 mcg.
j. Selenium – 10.62 mcg, as much as 19.31 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg.
l. Potassium – 62.20 mg, as much as 1.32 % of DRI of 4700 mg for males and females.
m. Sodium – 0.41 mg, particularly 0.03 % of DRI of 1500 mg for males and females.
n. Omega 3 – 8.99 mg, therefore, is 1.50 % of DRI of 600 mg for males and females,
o. Omega 6 – 139.40 mg, not only 23.23 % of DRI of 600 mg for males and females.
Benefits of Chapati nutrition
a. Keeps you energetic
Chapati is high in Vitamin B complex that keeps you energetic. Vitamin B complex is vital for various reasons, including energy production, red blood cell formation, and brain function. Chapathi can also help reduce the risk of heart disease and some types of cancer. Anyone who wants to increase their intake of vitamin b Complex should try incorporating chapati into their diet.
b. Provides proteins required for growth
Chapati/bread, the staple food cereal, is the primary source of protein and energy. Eating chapati with vegetables or lentil stews can provide many essential amino acids that the body cannot produce.
c. Helps bowel movement
Just one small chapati contains 9% of the day’s fibre for women. If you are a woman eating 6 chapatis in a day, you will get more than 50% of the day’s fibre from chapati/roti. You are more likely to get your day’s fibre quota with vegetables and chapati. A diet high in fibre has many benefits, including a smooth bowel movement and a clean digestive tract.
d. Makes stronger bones
Vitamin D (Calciferol ) is vital for preserving bone health and preventing diseases such as osteoporosis.
Chapati is a good source of vitamin D. A single medium chapati contains an average of 2.6 micrograms of vitamin D. This is nearly half of the Daily Value for vitamin D, which is 5 micrograms.
e. Help regulate blood sugar
Chapati is a healthy food that can help regulate blood sugar levels. The chapati’s high fibre content helps slow the absorption of sugar into the bloodstream. This effect makes chapati a good choice for people with diabetes or prediabetes. Chapati is also cholesterol-free, making it a healthy option for people trying to manage cholesterol levels.
f. Improve haemoglobin levels
Chapati is high in iron. The medium chapati contains about 0.82 milligrams of iron per serving, about 10% of the recommended daily intake for adults. Iron is the mineral that helps build haemoglobin levels and transports oxygen throughout the body. Adding chapati to your diet can help improve your overall health and vitality.
g. Moderate consumption aids in weight loss
The chapati is rich in fibre, making it an excellent option for a nutritious, low-calorie meal. Since it contains carbohydrates and fibre, it can help keep the stomach full for longer. If you want to lose weight, chapati is an excellent choice. And as long as you eat it in moderation, it is a great way to lose weight.
