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Is Roti Keto Friendly?

Not Keto Friendly

Answer: Unfortunately, roti is not keto-friendly. The high carbohydrate content in roti makes it unsuitable for a ketogenic diet.

Roti, a staple food in many Malaysian households, contains a large portion of carbohydrates, which the keto diet aims to minimize:

  • Carbohydrate content: Roti contains 46.13g of carbohydrates per 100g, which is significantly higher than the daily allowance on a keto diet, which typically limits carbs to 20-50g per day.
  • Keto diet principle: The keto diet is based on a high fat, moderate protein, and low carbohydrate intake. Consuming roti would disrupt the balance as it is high in carbohydrates and relatively low in fat and protein.
  • Dietary fiber: Although roti contains a good amount of dietary fiber (9.7g per 100g), which is beneficial for digestion and heart health, it doesn’t negate the carbohydrate content.
  • Alternatives to consider: For those following a keto diet, consider alternatives like almond flour or coconut flour roti, which are lower in carbohydrates and higher in fats.
  • Conclusion: While roti is a nutritious food, its high carbohydrate content makes it incompatible with a keto diet, promoting the need for alternative options for those following this dietary regimen.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories299
  • % Daily Value *
  • Total Fat 9.2g 15%
    • Saturated Fat 3.31g 17%
  • Cholesterol 0mg 0%
  • Sodium 298mg 13%
  • Potassium 196mg 6%
  • Total Carbohydrate 46.13g 16%
    • Dietary Fiber 9.7g 39%
    • Sugars 2.93g
  • Protein 7.85g 16%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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