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Roti / phulka (whole wheat, no ghee) vs White rice, cooked (sona masoori)
Gram for calorie, Roti / phulka (whole wheat, no ghee) carries more protein per kcal than White rice, cooked (sona masoori) — 3.2 g protein for 95 kcal against 4 g for 175 kcal. For fat loss, where protein-per-calorie matters most, Roti / phulka (whole wheat, no ghee) is the better lever. For muscle gain, where total protein grams matter more than the calorie cost, White rice, cooked (sona masoori) wins with 4 g against 3.2 g. On cost, Roti / phulka (whole wheat, no ghee) is the cheaper way to hit a protein target — ₹12.5 per 20 g protein versus ₹20. Neither is "bad" — Roti / phulka (whole wheat, no ghee) is a grain & staple item and White rice, cooked (sona masoori) is a grain & staple item, so the honest answer is usually "both, on different days," not a single winner.
Side by side
| Metric | Roti / phulka (whole wheat, no ghee) | White rice, cooked (sona masoori) |
|---|---|---|
| Serving | 1 medium roti (6 inch), 30 g atta | 1 katori cooked (50 g raw) |
| Calories | 95 | 175 |
| Protein g | 3.2 | 4 |
| Carbs g | 19.3 | 39.1 |
| Fat g | 0.5 | 0.3 |
| Cost per serving | ₹2 | ₹4 |
| Best for muscle gain | ✓ | |
| Best for fat loss | ✓ | |
| Best for budget | ✓ |
Questions people ask
- Which has more protein, Roti / phulka (whole wheat, no ghee) or White rice, cooked (sona masoori)?
- Roti / phulka (whole wheat, no ghee) has 3.2 g protein per serving; White rice, cooked (sona masoori) has 4 g. White rice, cooked (sona masoori) is ahead in absolute grams.
- Which is better for fat loss?
- Roti / phulka (whole wheat, no ghee) carries more protein per calorie, which tends to help with satiety on a calorie deficit — but total daily calories still decide the outcome.
- Which is cheaper per gram of protein?
- Roti / phulka (whole wheat, no ghee) is the cheaper source of protein between the two, at current Indian retail prices.