Atta Nutrition Per 100g: What the Numbers Actually Mean

Wholewheat atta typically gives around 340 to 360 kcal per 100 g, with double-digit protein and double-digit dietary fibre, very little fat and almost no sodium. CressPure Premium Atta tests at 354.7 kcal, 11.7 g protein, 73.6 g carbohydrate, 10.3 g dietary fibre, 1.5 g total fat and 19.2 mg sodium per 100 g.

The nutrition panel is the only part of an atta pack that is measured rather than written by a marketing team, and it is the part most people skip. This guide explains every line using the tested figures for CressPure Premium Atta, plus two arithmetic checks that tell you whether a panel adds up.

What does an Indian nutrition panel have to declare?

Under the Food Safety and Standards (Labelling and Display) Regulations, a pre-packaged food must declare energy, protein, carbohydrate with total and added sugars, total fat, saturated fat, trans fat, cholesterol and sodium. These are given per 100 g or 100 ml, per serve, and as a percentage of the recommended dietary allowance.

The FSSAI labelling compendium also sets exemptions. Saturated and trans fat need declaring only where total fat exceeds 0.5% of the finished product, and cholesterol only for products containing animal fats. A plain atta pack that declares all of them is telling you more than the law demands.

Line	CressPure per 100 g	What to expect on wholewheat atta	What an outlier suggests
Energy	354.7 kcal	340 to 360 kcal	Higher means added fat
Protein	11.7 g	Double digits	Low protein means a softer wheat
Carbohydrate	73.6 g	70 to 76 g	Very high suggests less bran
Total sugar	1.6 g	Under 3 g, natural	Higher means sugar was added
Added sugar	0 g	None in plain atta	Any figure means a blend
Dietary fibre	10.3 g	Double digits	Single digits mean bran removal
Total fat	1.5 g	1 to 3 g	Near zero means no germ
Trans fat	Not detected	None	Any figure means added fat
Cholesterol	Nil	Nil, always	Any figure means animal fat
Sodium	19.2 mg	Under 30 mg	Higher means salt added

How do you check that the energy line is honest?

Energy is calculated, not measured, using standard conversion factors: 4 kcal per gram of protein, 4 kcal per gram of carbohydrate and 9 kcal per gram of fat. So you can verify any panel with a calculator, and one that fails the check has a problem somewhere.

Run it on CressPure. Carbohydrate 73.6 g times 4 is 294.4 kcal. Protein 11.7 g times 4 is 46.8 kcal. Fat 1.5 g times 9 is 13.5 kcal. Together that is exactly 354.7 kcal, the declared figure, so the panel is internally consistent. Do this on any pack in the shop and you learn in ten seconds whether the numbers were computed or guessed.

What does the protein number tell you?

Protein in wholewheat atta comes mostly from the endosperm and drives how the dough behaves. Higher protein generally means stronger gluten development, which lets a roti hold together and stay pliable instead of cracking. CressPure tests at 11.7 g per 100 g.

FSSAI's atta standard in Chapter 2.4 requires gluten of not less than 6.0% on dry basis, a regulatory floor rather than a quality marker. A markedly low protein figure usually points to a softer, lower-protein wheat. That is not unsafe, but it changes what the dough can do, as our step-by-step soft roti recipe explains.

How should you read carbohydrate, total sugar and added sugar?

On Indian labels, carbohydrate is normally calculated by difference and includes dietary fibre. Total sugars are the grain's own sugars plus anything added, and added sugar is declared separately so the two are never confused. For reference values on Indian staples, the National Institute of Nutrition publishes the Indian Food Composition Tables 2017.

Check the arithmetic. Protein 11.7 g plus carbohydrate 73.6 g plus fat 1.5 g is 86.8 g. Add tested moisture of 11.46 g and ash of roughly 1.5 g and you land close to 100 g, which tells you dietary fibre sits inside the carbohydrate number, not on top of it.

Plain atta carries 1 to 3 g of naturally occurring sugar. CressPure shows 1.6 g total sugar and 0 g added sugar, because nothing is added to it at any stage. Any figure above zero on the added sugar line of a plain atta means something else is in the bag.

Why is dietary fibre the most useful line on the panel?

Dietary fibre is the line that proves the flour is genuinely wholewheat. Fibre sits in the bran, and refined flour has the bran removed, so a double-digit figure is hard to produce without the whole grain.

CressPure reports 10.3 g per 100 g. Avoid one common confusion: FSSAI's atta standard caps crude fibre at not more than 2.5%, and crude fibre is a different laboratory measurement from dietary fibre. They are not comparable, so 2.5% on a standard beside 10.3 g on a label is no contradiction. Our guide to chakki atta versus roller mill atta covers why milling decides how much bran survives.

What does the fat split mean?

Total fat in atta comes almost entirely from the wheat germ, and the panel splits it into saturated fat, MUFA and PUFA. Wheat germ oil is mostly unsaturated, so PUFA should be the largest share.

CressPure declares 1.5 g total fat, split as 0.3 g saturated, 0.2 g MUFA and 1.0 g PUFA. Those add to exactly 1.5 g, which is your second arithmetic check: the split must equal the total. PUFA at two-thirds is consistent with germ oil, and it explains why wholewheat atta needs careful storage, covered in storing atta in humid cities.

What about trans fat, cholesterol and sodium?

All three should be effectively absent from plain atta, so their presence tells you something was added. Trans fat is not detected in CressPure. Cholesterol is nil, as in every plant food, since cholesterol occurs only in animal fats.

Sodium is the interesting one. Wheat carries a trace naturally, and CressPure tests at 19.2 mg per 100 g with no salt added. A plain atta pack declaring sodium in the hundreds of milligrams has had salt or a sodium additive introduced, and the ingredients list should say so. Our guide to reading an atta pack label shows where to cross-check.

How do you read the RDA percentages?

The percentage column tells you what one serve contributes to a standard daily reference intake, not to your personal requirement. FSSAI fixes those reference values so every brand's percentages are calculated the same way.

The labelling regulations set the reference at 2000 kcal energy, 67 g total fat, 22 g saturated fat, 2 g trans fat, 50 g added sugar and 2000 mg sodium, which is 5 g of salt. Applied to 100 g of CressPure: energy is about 17.7% of the reference, total fat about 2.2%, saturated fat about 1.4% and sodium about 0.96%. Two cautions. The percentage is usually printed against the per-serve column, so check which column it belongs to. And the reference is a benchmark for comparing labels, not dietary advice for any individual.

How many rotis does 100 g of atta make?

An average home-sized roti uses roughly 30 to 35 g of atta, so 100 g makes about three rotis. That single conversion turns the panel from an abstraction into something usable at the dining table.

On that basis, three rotis from 100 g of CressPure Premium Atta carry about 11.7 g of protein, 10.3 g of dietary fibre and 19.2 mg of sodium before anything is added. Ghee, oil or salt applied afterwards changes the fat and sodium figures, and none of that appears on the flour's panel. Our guide to reading an atta lab report explains what the test report behind it should show.

Frequently asked questions

How many calories are in 100 g of wholewheat atta?

Wholewheat atta typically provides around 340 to 360 kcal per 100 g, and CressPure Premium Atta tests at 354.7 kcal. Energy is calculated rather than measured, using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so you can check any pack with a calculator.

Does carbohydrate on an Indian label include dietary fibre?

Usually yes. Carbohydrate is normally calculated by difference, which means fibre is counted inside the carbohydrate figure rather than added on top of it. You can confirm this by adding protein, carbohydrate, fat, moisture and ash. If the total lands close to 100 g, fibre is already included.

What does "added sugar 0 g" mean?

It means nothing is added to the atta at any stage, so there is no added sugar to declare. The total sugar line, 1.6 g in this case, is the sugar naturally present in the wheat grain itself. On any atta, a figure above zero on the added sugar line means something was put in.

What reference values does FSSAI use for RDA percentages?

The labelling regulations fix the reference at 2000 kcal energy, 67 g total fat, 22 g saturated fat, 2 g trans fat, 50 g added sugar and 2000 mg sodium, equal to 5 g of salt. Every brand uses the same benchmark, which makes percentages comparable across packs. It is a labelling reference, not personal dietary advice.