Food category
Breads & Chapati
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, .
Aloo paratha
aaloo parantha
Potato-stuffed paratha with ghee — a heavy breakfast.
Portion: 1 medium (about 120 g)
Arabic bread (khubz)
khobz, pita
Common Arabic flatbread — whole-wheat versions are better.
Portion: ½ medium piece (about 40 g)
Bhatura
bhature
Deep-fried refined-flour bread.
Portion: 1 piece (about 80 g)
Ensaymada
ensaimada
Sweet buttery bread with sugar topping.
Portion: 1 piece (about 80 g)
Manakish za'atar
manoushe
Flatbread with oil-rich topping — half a piece with salad.
Portion: 1 piece (about 120 g)
Missi roti
besan roti
Gram flour in the dough lowers the glucose rise.
Portion: 1 medium (about 50 g)
Naan (white flour)
nan, tandoori naan
Made from refined flour (maida) and absorbed quickly.
Portion: 1 piece (about 90 g)
Pandesal
pan de sal
Soft white roll — whole-wheat versions are better.
Portion: 1 small roll (about 35 g)
Plain paratha
parantha, porotta
Layered with ghee or oil — far more fat and energy than a plain roti.
Portion: 1 medium (about 80 g)
Puri
poori
Deep-fried bread — keep for occasional breakfasts.
Portion: 2 small (about 50 g)
Tandoori roti (whole wheat)
tanoori roti
Oven-baked without ghee — a reasonable bread when portion is controlled.
Portion: 1 piece (about 60 g)
White bread
sandwich bread, tasty bread
Refined flour with little fibre.
Portion: 1 slice (about 28 g)
Whole-wheat bread
brown bread
Better than white, but still count your slices.
Portion: 1 slice (about 32 g)
Whole-wheat chapati
chapatti, phulka, roti
Better bread choice than naan or paratha — count how many you eat.
Portion: 1 medium (6-inch) (about 40 g)
Whole-wheat pita
brown khubz
More fibre than white pita — fill with salad and protein.
Portion: 1 small (about 40 g)