How Many Calories Are In Roti Prata

As many would agree, you can never stop at one when it comes to roti prata. However, these simple flat wheat flour discs have, in fact, very little nutritional value. Each piece of kosong roti prata calories is 209 Cal, which takes about 30 mins of swimming to burn off! [1]

 Considering an average consumption of 3 pieces of prata in one sitting, that amounts to over 600 Cals, making it almost the same as a plate of chicken rice! 

It is also high in saturated fats due to the larger amounts of oil (ghee or palm oil) used to coat and fry the flour dough.

Nutrition Information (Per Serving)

• Energy: 209 Cals
• Protein : 5 g
• Total fat: 7 g
• Saturated Fat: 2.9 g
• Carbohydrates: 32 g
• Dietary fibre:1.7 g
• Cholesterol : 1 mg
• Sodium : 386 mg

How to Make Your Roti Prata Healthier

#1 Making it more nutritious & higher in protein

Going for egg prata would be a better choice as the nutritional benefits of eggs are incorporated in the dish plus it makes it more filling, thus, preventing overeating. Also consider adding a side dish of vegetables to increase the overall fiber content. 

When purchasing ready made, supermarket prata packs, do consider going for those made from whole wheat. 

#2 Cut down on the extra calories

A significant portion of calories and sodium intake comes from the gravy, do consume that in moderation. Also avoid adding sugar to the prata.

Lower calorie alternatives such as thosai. [2]

#3 Cut down on the saturated fats

Request from the hawker to have your prata cooked with lesser oil. When preparing ready made prata at home, do consider using healthier oil alternatives such as canola or walnut oil to prepare the dish. 

Roti prata is generally consumed as breakfast or late night supper, the general advice would be to consume this dish in  moderation, maybe once every 2 weeks. 

Consider healthier alternatives such as peanut butter sandwich or whole meal cereals for breakfast and avoid having late night suppers as it might result in weight gain and disrupt restful sleep.

Read next: Hawker Food Calories