Obesity
Health risks of excess weight, management options and a structured diet plan.
Obesity Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for calories.
Open the Food GuideBreads & Chapati · Obesity
Roti, naan, paratha, pita and pandesal — size and flour type make the difference.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Arabic bread (khubz)
khobz, pita
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: ½ medium piece (about 40 g)
Missi roti
besan roti
Light and filling (about 140 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 50 g)
Pandesal
pan de sal
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 small roll (about 35 g)
White bread
sandwich bread, tasty bread
Light and filling (about 75 kcal per portion) — a good everyday choice.
Portion: 1 slice (about 28 g)
Whole-wheat bread
brown bread
Light and filling (about 80 kcal per portion) — a good everyday choice.
Portion: 1 slice (about 32 g)
Whole-wheat chapati
chapatti, phulka, roti
Light and filling (about 120 kcal per portion) — a good everyday choice.
Portion: 1 medium (6-inch) (about 40 g)
Whole-wheat pita
brown khubz
Light and filling (about 105 kcal per portion) — a good everyday choice.
Portion: 1 small (about 40 g)
Naan (white flour)
nan, tandoori naan
About 262 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 piece (about 90 g)
Tandoori roti (whole wheat)
tanoori roti
About 160 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 piece (about 60 g)
Aloo paratha
aaloo parantha
Energy-dense (about 320 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 medium (about 120 g)
Bhatura
bhature
Energy-dense (about 290 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 80 g)
Ensaymada
ensaimada
Energy-dense (about 330 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 80 g)
Manakish za'atar
manoushe
Energy-dense (about 380 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 120 g)
Plain paratha
parantha, porotta
Energy-dense (about 260 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 medium (about 80 g)
Puri
poori
Energy-dense (about 200 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 2 small (about 50 g)
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .