Nutritional Facts of Makki ki Roti, Punjabi Makki Di Roti Recipe, Calories in Makki ki Roti, Punjabi Makki Di Roti Recipe

by Tarla Dalal
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Occasion & Party
Indian Party

How many calories does one Makki ki Roti have?

One Makki ki Roti  gives 90 calories. Out of which carbohydrates comprise 58 calories, proteins account for 5 calories and remaining calories come from fat which is 29 calories.  One Makki ki Roti  provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See makai ki roti recipemakki ki roti are popular cornmeal flatbreads (rotis ) from the land of Punjab. Makki ki roti is also called as makki di roti  as corn is grown to a large extent all over Northern India and thrives particularly well in Punjab. Using corn flour or makai ka atta to make Punjabi makki di roti is a very different from the classic Indian whole wheat roti. 

Usually Makai ki roti is traditionally prepared in tandoor so that it gets the smoky flavor, but you can easily prepare it on tawa. makki ki roti on tawa is easy and quick to make and is also pretty healthy. All you need to do to prepare makki ki roti is knead stiff dough by combing maize flour, salt and warm water. Keep aside for sometime and divide. Further, roll into small circles cook on tava from both the sides and puff up on the flame. 

cornmeal flatbread  is bit heavy on tummy so you can add ajwain if you wish to. Warm water is added to the dough and thus the rotis are pliable and easy to roll. Novice cooks can add whole wheat flour to make the rolling procedure easier.

See why we think this is a healthy makki ki roti.  Maize flour is a carbohydrate rich and energy rich flour loaded with fibre. Cornmeal prevents your blood sugar from shooting up and loaded with Zinc which is necessary for the formation of insulin.

Serve hot Makai ki Roti topped with a dollop of homemade ghee homemade white butter. Eat Punjabi makki di roti with  to Sarson ka Saag  and jaggery to have one of Punjab's traditional and classic combinations . Don't forget the 

Is Makki ki Roti healthy? 

Yes, Makki ki Roti is healthy. Made of maize flour which is super healthy. 

Maize flour ( makai ka atta) : Maize flour is a carbohydrate rich and energy rich flour loaded with fibre. Cornmeal prevents your blood sugar from shooting up and loaded with Zinc which is necessary for the formation of insulin. Maize flour is a good source of magnesium which is necessary for maintaining a steady heartbeat and normal blood pressure. The fibre binds with the bile salts and throws it out of the body, which helps in reducing the cholesterol from the body and good for  heart. Find out is maize flour is healthy and how to make it part of your diet.

Can diabetics, heart patients and over weight individuals have Makki ki Roti  ?

Yes, this recipe is good for diabetics, heart and weight loss. Maize flour is a carbohydrate rich and energy rich flour loaded with fibre. Cornmeal prevents your blood sugar from shooting up and loaded with Zinc which is necessary for the formation of insulin.

Can healthy individuals have Makki ki Roti?

Yes. Super healthy. We suggest you have makai ki roti with the healthy Punjabi sarson ka saag.

Sarson ka Saag, Punjabi Sarson Ka Saag Recipe

Sarson ka Saag, Punjabi Sarson Ka Saag Recipe

Makai ki Roti is good for

1. Weight Loss

2. Diabetics

3. Heart Patients

4. Healthy Lifestyle

8 Pointers to Go Healthy and Stay Healthy

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.


How to burn 90 calories that come from Is Makai ki Roti?

Walking (6 kmph) = 27 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 12 mins       

Swimming (2 kmph) = 15 mins

Note: These values are approximate and calorie burning differs in each individual.


Value per roti% Daily Values
Energy90 cal4%
Protein1.3 g2%
Carbohydrates14.4 g5%
Fiber1.4 g6%
Fat3.2 g5%
Cholesterol7.5 mg2%
Vitamin A108.1 mcg2%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C0 mg0%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)4.7 mcg2%
Calcium1.3 mg0%
Iron0.5 mg2%
Magnesium17.5 mg5%
Phosphorus51.7 mg9%
Sodium25.7 mg1%
Potassium60 mg1%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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