Whole Wheat Atta Nutrition per 100 g, Protein, Fibre, Zinc (2026)

Last updated: 30 September 2026

> Quick Answer: Whole wheat flour carries 10.57 g of protein per 100 g on ICMR-NIN's Indian Food Composition Tables 2017. The same 100 g holds 11.36 g of dietary fibre, about 320 kcal, 4.10 mg of iron and 2.85 mg of zinc. Values shift a little with the wheat variety.

Atta is mostly carbohydrate with a useful amount of protein and far more fibre than refined flour. India's own composition tables, averaged across six regions, put 100 g of atta at 64.17 g of available carbohydrate, 10.57 g of protein and 11.36 g of dietary fibre.

What varies most between wheats isn't protein. It's minerals, zinc above all. Two attas with the same protein can differ widely on zinc, and that depends on the wheat variety far more than on the mill.

Why do published atta protein figures differ?

Wheat itself varies, that's why. IFCT 2017 gives atta 10.57 g of protein per 100 g, USDA gives whole-grain soft wheat flour 9.61 g, and a 2019 study of Indian whole wheat flours measured 9.63 g to 14.76 g. Harder, higher-protein wheats sit at the top of that range.

The 2019 study in the Journal of Food Science and Technology tested flours from different Indian cultivars, and the spread came from the grain, not the milling. Moisture adds a smaller shift: a flour at 11% water carries slightly less of everything per 100 g than a drier one.

Calories, carbohydrate and fibre per 100 g, what does the table show?

Per 100 g, atta carries about 320 kcal, 64.17 g of available carbohydrate, 11.36 g of dietary fibre and 1.53 g of fat. Refined flour, or maida, carries more energy and carbohydrate but about a quarter of the fibre. Every row below is the IFCT 2017 six-region mean.

Most of atta's fibre is insoluble, 9.73 g of the 11.36 g, which is the bran. The full atta and maida comparison, including why maida is the more energy-dense flour, is on the page on atta vs maida.

Which minerals does 100 g of atta carry?

On IFCT 2017, 100 g of atta carries 4.10 mg of iron, 2.85 mg of zinc, 125 mg of magnesium, 315 mg of phosphorus and 311 mg of potassium. Maida keeps far less of each, because most minerals sit in the bran and germ that refining removes.

Minerals are also where wheat varieties have drifted. A 2023 study in Scientific Reports analysed 18 landmark Indian wheat cultivars released since the 1960s and found grain zinc down roughly 30% and iron roughly 19% in the newer, higher-yielding ones.

What does 100 g of atta become on the plate?

Roughly three rotis. A medium roti uses roughly 30 g of atta, so 100 g makes three to four, carrying about 3.2 g of protein and 96 kcal each. The water in the dough adds weight, not nutrients, so count the flour, not the bread.

That arithmetic is why a per-100 g figure for cooked roti reads lower than one for flour: the roti carries water the flour did not. For a sense of scale, ICMR-NIN's Dietary Guidelines for Indians 2024 note that cereals already supply a large share of daily energy in Indian diets, so atta is the base of the plate rather than the protein source.

Does stone grinding change the numbers?

Hardly at all, as long as the whole grain goes in. Stone chakki and roller-milled whole wheat flours keep the same bran and germ, so their composition per 100 g is broadly similar. What milling changes more is texture: particle size, damaged starch and how much water the flour takes.

A 2022 study of chakki atta measured damaged starch at 15.25% in stone-ground control flour and water absorption near 76%, properties that shape roti softness more than nutrition. The case for stone-ground, unfortified atta rests on process and freshness. The whole wheat atta collection lists what SatRas mills.

What does the Sona Moti lab report show?

The SatRas product page prints 4.13 mg of zinc per 100 g for Sona Moti whole wheat atta, stating it was verified by an NABL-accredited laboratory. Against IFCT's six-region atta average of 2.85 mg, that is a higher zinc reading, measured on one panel rather than averaged.

Read it as what it is, no more. One laboratory panel describes the batch that was tested, and grain zinc varies with soil, season and harvest. The zinc figure is the one number this page uses from the SatRas panel, and what Sona Moti wheat is covers the variety. How to read such reports is set out on the page on mustard oil lab report tests. The 5 kg pack costs ₹915 (list ₹1,000).

What should you avoid when reading an atta nutrition label?

Avoid comparing labels that use different moisture or different bases, and avoid treating any plain atta as a high-protein food. Most of the confusion on atta packs comes down to a handful of habits, and they're worth checking before you trust any number.

• Comparing flour to roti. Per 100 g, cooked roti always reads lower because of water.
• Reading "high protein" on a plain atta. At about 10.6 g, whole wheat is a modest source.
• Mixing crude fibre and dietary fibre. Older labels print crude fibre, which reads far lower.
• Assuming fortified means higher natural minerals. Added iron is a different thing from grain iron.
• Trusting one batch as the variety. Minerals move with soil and season.

What can a per-100 g atta table not tell you?

It cannot tell you how much of the iron or zinc your body absorbs, because atta also carries phytate that binds minerals. IFCT lists phytate in atta alongside the minerals, which is one reason grain iron and zinc are absorbed less well than the raw figures suggest.

It also says nothing about how atta affects blood sugar for a given person, and no glycemic figure is offered here for any branded flour. This article is educational and is not medical advice. If you are managing diabetes, anaemia or another condition, speak to a qualified doctor or registered dietitian about your flour.

Frequently asked questions

Should atta be sieved before use?

Only lightly, if at all. Sieving through a fine mesh removes some of the coarse bran, and the bran carries much of atta's fibre and minerals. A quick pass through a coarse sieve to catch lumps or husk bits is fine. Discarding the bran left in the sieve turns whole wheat flour a step closer to refined flour.

How does atta compare with besan, bajra and jowar on protein?

Besan, made from Bengal gram, carries roughly twice the protein of any cereal flour, since pulses sit around 21 to 22 g per 100 g. Among cereals, whole wheat, bajra and jowar sit close together, around 10 to 11 g per 100 g. Refined maida is only slightly lower than atta on protein but far lower on fibre and minerals.

Does fortified atta have more iron?

Usually, yes, because iron is added after milling. Fortified atta carries a specified dose set by regulation, while unfortified atta carries only the iron naturally present in the grain. The added iron is a different form from grain iron, and the two are absorbed differently, so the label number alone does not settle which suits a household.

How many calories are in one roti?

About 96 kcal for a roti made from 30 g of whole wheat atta, using the composition tables' figure of roughly 320 kcal per 100 g of flour. A larger roti from 40 g of atta comes to about 128 kcal. Ghee brushed on top adds roughly 45 kcal per teaspoon on top of that.

Does atta lose nutrients as it ages?

Some. Whole wheat flour keeps its germ, whose oils slowly go rancid, so flavour and some vitamins decline over weeks. Minerals such as iron and zinc stay stable. Storing atta airtight in a cool, dry place and buying a quantity you will use within a month or two keeps it at its best.

Does atta contain gluten?

Yes. All wheat flour, whole or refined, contains gluten, the protein network that lets roti dough stretch and puff. People with coeliac disease or a diagnosed gluten sensitivity need to avoid it entirely and should rely on flours such as jowar, bajra, ragi or rice instead, following their doctor's advice.