Nutritional Facts of Soya Roti, Calories in Soya Roti

by Tarla Dalal
This calorie page has been viewed 14532 times

Cooking Method
Indian Tawa

How many calories does one Soya Roti have?

One Soya Roti (32 grams) gives 98 calories. Out of which carbohydrates comprise 29 calories, proteins account for 22 calories and remaining calories come from fat which is 55 calories.  One Soya Roti provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

98 calories for 1 Soya Roti, Cholesterol 0 mg, Carbohydrates 7.3g, Protein 4.5g, Fat 6.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Soya Roti.

See soya roti recipe | soya chapati | Indian soya flour roti | 

soya roti is made from a combination of soya flour and a little bit of whole wheat flour. Learn how to make Indian soya flour roti.

Soya rotis are made with well-balanced proportions of soya flour and wheat flour for a protein-packed punch. 

We suggest you make Indian soya flour roti as it is similar to making a chapati except that we are using the addition of soya flour. 

You can pack soya rotis with cottage cheese, veggies, sprouts and other healthy ingredients bound together with a sauce and seasonings of your choice for a handy and wholesome meal.

Soya Roti is rich in Folic Acid, Magnesium, Phosphorus, Vitamin B1, 2, Protein.

Tips for soya rotis. 1. Remember to leave the dough alone for 15 minutes so as to get the perfect, elastic consistency for easy rolling. 2. Don’t cook soya chapati on the open flame for too long or else the they will burn and become hard.

Is Soya Roti healthy? 

Yes, this recipe is good for diabetics, heart and weight loss.

Let's understand the ingredients of Soya Roti .

What's good in Soya Roti .

benefits of soya granules, soya chunks, soya flour 

  • Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
  • Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
  • A 100 per cent vegetarian high quality protein source that does wonders for young and old.
  • Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.
  • Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.
  • Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
  • Soy protein may provide positive results for people with high blood pressure.
  • Soy protein is beneficial to women in post-menopausal years.
  • Soy is low in fat and sodium, and may help reduce the risk of heart disease.

2. Benefits of whole wheat, gehun: Whole wheat is a whole grain and so high in fibre and nutrients. The fibre in it can help to satiate you for long time and thus aid in weight loss. It also lowers the risk of stroke and reduces cholesterol. Whole wheat is a healthier option than rice or maida for diabetics too. However, since whole wheat is also high in carbs, we recommend to combine it with veggies. The insoluble fibre in it adds bulk to stools. It is also a good source of other nutrients like magnesium, phosphorus, zinc etc. Wheat has a gluten in it and so it is not suitable for gluten intolerant people.

3. Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil.

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

Yes, this recipe is good for diabetes, heart and weight loss. 

Cut the amount of oil used in the recipe.

Whole wheat is a whole grain and so high in fibre and nutrients. The fibre in it can help to satiate you for long time and thus aid in weight loss. It also lowers the risk of stroke and reduces cholesterol. Whole wheat is a healthier option than rice or maida for diabetics too.

Can healthy individuals have Soya Roti  ?

Yes, this is good and healthy.

Soya Roti is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 20% of RDA.
  2.  Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 16% of RDA.
  3. Phosphorus Phosphorus works closely with calcium to build bones. 12% of RDA.
  4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
  5. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 9% of RDA.
  6. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 8% of RDA.

What is a healthier sabzi  option to go with soya roti ?

Here are some very healthy sabzis like paneer labadar dahi bhindi ki sabzi recipechana palakmushroom mutter masalamooli ki sabzi recipe and bhindi masala recipe

dahi bhindi recipe | healthy dahi bhindi recipe | Rajasthani dahi bhindi | okra with yogurt |

dahi bhindi recipe | healthy dahi bhindi recipe | Rajasthani dahi bhindi | okra with yogurt |

How to burn 98 calories that come from Soya Roti?

Walking (6 kmph) = 29 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 13 mins       

Swimming (2 kmph) = 17 mins

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

 

 

 

Value per roti% Daily Values
Energy98 cal5%
Protein4.5 g8%
Carbohydrates7.3 g2%
Fiber1.6 g6%
Fat6.1 g9%
Cholesterol0 mg0%
VITAMINS
Vitamin A37.2 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)40.7 mcg20%
MINERALS
Calcium25.5 mg4%
Iron0.9 mg4%
Magnesium54.6 mg16%
Phosphorus72 mg12%
Sodium2.4 mg0%
Potassium300.3 mg6%
Zinc0.5 mg5%
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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