Which makes for a healthier alternative – Chapati or Rice

By May 18, 2019 May 20th, 2019 Health & Nutrition

One of the longest standing debates among health-conscious Indians has been about which is the healthier option. A whole wheat roti (Indian bread) or steamed white rice. The preference often depends on their regional and/or cultural background. Let’s open up the debate again about which is better backed by nutritional value and benefits as evidence. Read further and decide for yourself whether you will choose whole wheat roti or steamed white rice as your healthier preference. Team RetyrSmart

Which makes for a healthier alternative – Chapati or Rice

Both rice and chapatis have been an Indian staple for centuries, it’s our companion to every meal and without it, meals seems incomplete. Although both are healthy options under moderation, the question is which one is healthier?

Here’s the comparison here is done between atta chapati and white rice:

Nutritional Value

There isn’t much difference when you look at these two staple food items. They are both around the same calories and are mainly carbs. To really compare them, let’s take a look at their macronutrients.

Rice: 1/3 cup of rice is 80 calories, which contains 18gms of carbohydrates along with 1gm of protein and 0.1gm of fat.

Chapati: 1 chapati is 71 calories, which contains 15gms of carbohydrates with 3gms of protein, 0.4gms of fat and 2gms of fiber.


Rice is easily digestible and rich in carbohydrates. The carbs give a boost of energy and because it’s easy to digest, it can be used to relive an upset stomach. Rice also helps in controlling high blood pressure due to its low sodium levels. It’s also gluten-free, therefore, it’s best for people who have gluten intolerance or suffer from celiac disease.

Chapatis, on the other hand, are richer in nutrients like Vitamin B, E, copper, magnesium, calcium, etc. Due to the iron content, it maintains the hemoglobin levels in the blood. Plus, it’s great for diabetics as it doesn’t increase blood sugar levels.The presence of extra protein and dietary fiber present in the chapati makes it a healthier choice. Chapatis make you feel full for longer and the hunger pangs subside by a lot. Although, if you are following a sodium-free diet, rice would be your best friend as chapatis are quite high in sodium.


In a nutshell, it can be concluded that both of these food items are great for you and for a balanced diet you should learn portion control and work them into your balanced diet, moderately.

Although, to answer the main question about, which one is a healthier choice, rice or chapatis?

It’s chapatis.

Due to the fiber content and the extra nutrients, chapatis take the crown for being the healthier choice. A single chapati contains a powerhouse of vitamins and minerals when compared to rice.

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