Atta is a daily staple in Indian cuisine, although it is not restricted to wheat flour. A vast range of atta prepared from wheat, rice, millets, pulses, and seeds is utilised throughout India, based on area, climate, tradition, and health requirements.
Understanding the different types of atta can help you select the best flour for optimal nutrition, digestion, and general health.
This guide covers the most popular forms of atta in India, their health advantages, and which atta is best for daily rotis, diabetes, weight reduction, gluten-free diets, and fasting.
Which Atta Is Best? Quick Answer
- Best atta for daily rotis: Whole wheat chakki atta
- Best atta for diabetics: Jowar, bajra, khapli (emmer wheat)
- Best atta for weight loss: Multigrain or millet atta
- Best gluten-free atta: Rice flour, ragi, jowar, bajra, besan
- Best atta for fasting (vrat): Singhare, kuttu, rajgira, sama
What Is Atta in India?
In India, the term “atta” refers generically to flour. While whole wheat atta (gehu ka atta) is the most prevalent, the name also refers to flours derived from rice, millets, legumes, and seeds. Traditional atta is created by grinding the grain with its bran and germ, making it higher in fibre, vitamins, and minerals than refined flours such as maida.
The variety of atta used in India reflects regional agriculture. Wheat is the dominant crop in North and Central India, rice is widespread in the South and East, and millets are historically grown in arid and tribal areas.
Nutritional Comparison of Common Atta in India
| Flour / Atta Type | Calories (kcal) | Protein (g) | Fibre (g) | Carbohydrates (g) | Fat (g) | Key Nutritional Highlights |
|---|---|---|---|---|---|---|
| Whole Wheat Atta | 340–360 | 12–14 | 10–12 | 69–72 | 1.5–2 | Balanced nutrition, B-vitamins, iron, magnesium |
| Chakki Atta | 340–360 | 12–14 | 10–12 | 69–72 | 2–2.5 | Better nutrient retention due to stone grinding |
| Sharbati Atta | 330–350 | 11–12 | 9–10 | 68–70 | 1.5–2 | Naturally sweet, softer rotis, easier digestion |
| Khapli (Emmer) Atta | 340–350 | 12–13 | 10–11 | 68–70 | 2–3 | Lower GI, better mineral absorption |
| Multigrain Atta | 330–360 | 13–15 | 12–14 | 65–70 | 3–4 | Higher fibre and protein, filling |
| Jowar Atta | 330–350 | 10–11 | 9–10 | 70–72 | 3–4 | Gluten-free, low GI, good for diabetics |
| Bajra Atta | 360–370 | 11–12 | 8–9 | 67–69 | 4–5 | Iron-rich, warming grain |
| Ragi Atta | 320–336 | 7–8 | 11–12 | 72–74 | 1–2 | Very high calcium (≈344 mg), bone health |
| Rice Flour | 350–365 | 6–7 | 2–3 | 78–80 | 0.5–1 | Easy digestion, low fibre |
| Besan (Chickpea Flour) | 380–390 | 20–22 | 10–11 | 58–60 | 6–7 | Very high protein, folate, iron |
| Sattu | 370–380 | 18–20 | 7–9 | 58–62 | 5–6 | Cooling, high protein, energy-dense |
| Soya Flour | 440–450 | 36–40 | 9–10 | 30–35 | 20–22 | Highest protein, healthy fats |
| Singhare Atta | 350–360 | 4–5 | 3–4 | 80–82 | 0.5–1 | Cooling, fasting-approved |
| Kuttu (Buckwheat) Atta | 340–345 | 13–14 | 10–12 | 70–72 | 2–3 | Complete protein, gluten-free |
| Rajgira (Amaranth) Atta | 370–375 | 13–14 | 7–8 | 65–67 | 7–8 | Rich in lysine, calcium, iron |
| Sama Atta (Barnyard Millet) | 300–320 | 9–10 | 10–11 | 65–68 | 2–3 | Light, low GI, fasting |
Different types of Atta for daily use
Whole Wheat Atta (Gehu Ka Atta)
This is the most often used flour in Indian homes. It yields soft, supple rotis and parathas while providing balanced nourishment. Whole wheat atta is high in fibre, B vitamins, iron, and magnesium.
Best for: daily rotis, parathas, and puris.
Chakki Atta
Chakki atta is stone-ground with traditional mills. Slow grinding reduces heat accumulation and helps to maintain natural oils and nutrients found in wheat germ. It has a little grainy texture and a mild, nutty flavour.
Best for: Traditional soft rotis with increased nutrition retention.
Sharbati Atta
Made from excellent Sharbati wheat farmed mostly in Madhya Pradesh, this atta is noted for its inherent sweetness and softness. It has somewhat less gluten than ordinary wheat and is more easily digested.
Ideal for: extra-soft rotis and puris.
Khapli Atta (emmer wheat)
Khapli, or emmer wheat, is an ancient wheat cultivar. It has a lower glycaemic index than contemporary wheat, making it more tolerable to persons with mild wheat sensitivity.
Ideal for: diabetics and health-conscious diets.
Multigrain Atta
Multigrain atta is made with wheat and other grains such as jowar, ragi, oats, barley, and, in certain cases, legumes. It is more satisfying and nutritionally diversified than regular wheat flour.
Best for: Weight management and increased fibre consumption.
Millet and Gluten-Free Atta Types
Jowar Atta (sorghum)
Jowar is a naturally gluten-free millet popular in Maharashtra and Karnataka. It has a lower glycaemic index than wheat and helps maintain stable blood sugar levels.
Ideal for: bhakris and gluten-free rotis.
Pearl Millet (Bajra Atta)
Bajra is high in iron, magnesium, and fibre. It is a warming grain that is traditionally eaten throughout the winter, particularly in Rajasthan and Gujarat.
Ideal for: Bajra rotis and winter diets.
Ragi Atta (Finger millet)
Ragi is a highly nutritious grain used in India. It is unusually high in calcium, which promotes bone health.
Suitable for: Ragi mudde, dosa, porridge, children, and the elderly.
Rice Flour
Rice flour is naturally gluten-free and popular in South and East India. It’s light, easy to digest, and low in fibre.
Ideal for: dosa, idli, rice rotis.
Besan (chickpea flour)
Besan, produced from ground chickpeas, is strong in protein and fibre. It regulates blood sugar and keeps you fuller for longer.
Best for: Pakoras, chilli, and kadhi.
Vrat (Fasting) Atta Types
During Hindu religious fasting (vrat or upvas), regular grains such as wheat and rice are avoided. Instead, specific fasting-approved flours made from nuts, seeds, and pseudo-grains are used. These flours are naturally gluten-free, easy to digest, and considered sattvic, making them suitable for religious observances like Navratri, Ekadashi, and Shivratri.
Singhare Ka Atta (Water Chestnut Flour)
Singhare ka atta is made from dried water chestnuts and is one of the most commonly used flours during fasting. It has a light texture and a mildly sweet taste, making it versatile for both savoury and sweet dishes.
• Light, cooling, and easy to digest
• Naturally gluten-free
• Considered sattvic and fasting-approved
• Suitable for people with sensitive digestion
Used for:
• Vrat puris
• Pakoras
• Parathas
• Halwa
Kuttu Ka Atta (Buckwheat Flour)
Despite its name, buckwheat is not a type of wheat and is completely gluten-free. Kuttu ka atta has a strong, earthy flavour and provides good satiety during long fasting hours.
• High in protein and dietary fibre
• Helps maintain steady energy levels
• Slightly dense texture with a distinct taste
• Commonly combined with boiled potatoes for binding
Used for:
• Kuttu puris
• Pakoras
• Pancakes and cheelas during vrat
Rajgira Atta (Amaranth Flour)
Rajgira, also known as amaranth, is an ancient pseudo-grain with excellent nutritional value. It has good binding properties, which make it ideal for preparing flatbreads during fasting.
• Rich in protein and essential amino acids
• Good source of calcium, iron, and magnesium
• Slightly sticky texture that binds well
• Naturally gluten-free and fasting-approved
Used for:
• Vrat parathas
• Ladoos and chikkis
• Flatbreads and rotis
Sama Atta (Barnyard Millet Flour)
Sama atta, also known as barnyard millet flour, is commonly used as a rice substitute during fasting. It is light on the stomach and provides sustained energy without heaviness.
• Light, easy to digest, and filling
• Lower glycaemic impact compared to rice
• Naturally gluten-free
• Often consumed as a whole grain rather than flour
Used for:
• Vrat khichdi
• Pulao
• Idli-like preparations
Important Notes for Using Vrat Atta
• Always check your fasting rules, as they may vary by region and tradition
• Use separate utensils and storage containers to avoid mixing with regular grains
• Most vrat flours benefit from added binding agents like boiled potatoes or arrowroot
• Cook on medium heat, as these flours brown faster than wheat
Which Atta Should You Choose?
- For everyday meals, whole wheat or chakki atta works best.
- For diabetes, jowar, bajra, and khapli atta are better choices due to their lower glycaemic impact.
- For weight loss, multigrain and millet blends are more filling.
- For gluten intolerance, rice flour, ragi, jowar, and besan are suitable.
- For fasting, singhare, kuttu, rajgira, and sama atta are commonly used.
Key Takeaways
Indian families use a wide variety of atta beyond wheat. Whole-grain and millet flours are proven to be more nutritious than refined flours. Choosing the right atta for your diet can support digestion, blood sugar control, bone health, and overall well-being. No single atta is perfect for everyone; rotating different flours is the best approach to a balanced Indian diet.
Frequently Asked Questions (FAQs)
What are the different types of atta used in India?
India uses many types of atta, including whole wheat atta, chakki atta, sharbati atta, khapli (emmer wheat) atta, multigrain atta, millet flours like jowar, bajra, and ragi, pulse-based flours like besan, rice flour, and fasting flours such as singhare, kuttu, rajgira, and sama atta.
Which atta is best for daily consumption?
Whole wheat atta or chakki atta is best for daily consumption as it provides balanced nutrition, good fibre, and essential vitamins and minerals suitable for most people.
Which atta is best for diabetics?
Jowar atta, bajra atta, and khapli (emmer wheat) atta are considered better for diabetics due to their lower glycaemic index and slower digestion compared to refined wheat flour.
Is multigrain atta healthier than wheat atta?
Multigrain atta can be healthier than plain wheat atta because it contains a mix of grains and pulses, offering higher fibre, protein, and nutrient diversity. However, the exact health benefit depends on the grains used in the blend.
Which atta is best for weight loss?
Millet-based atta and multigrain atta are good choices for weight loss because they are high in fibre, keep you full for longer, and help reduce overeating.
Which atta is gluten-free?
Gluten-free atta options include jowar atta, bajra atta, ragi atta, rice flour, besan, kuttu atta, rajgira atta, sama atta, and singhare atta.
Is rice flour healthier than wheat atta?
Rice flour is easier to digest and gluten-free, but it is lower in fibre and protein than wheat atta. Wheat atta is generally more nutritious for daily use unless gluten intolerance is a concern.
Which atta has the highest protein?
Soya flour has the highest protein content, followed by besan (chickpea flour) and sattu. Among grain-based flours, multigrain and khapli atta provide relatively higher protein.
Which atta is best for children?
Ragi atta is excellent for children due to its high calcium and iron content, which supports bone growth. Whole wheat atta is also suitable for daily meals.
Which atta is best for elderly people?
Ragi atta, jowar atta, and chakki atta are good for elderly people as they are nutrient-rich and easier to digest when prepared properly.
Which atta is best for fasting (vrat)?
Singhare atta, kuttu atta, rajgira atta, and sama atta are commonly used during fasting as they are considered sattvic and allowed in most Hindu vrat traditions.
Can we mix different flours for rotis?
Yes, mixing flours like wheat with jowar, bajra, or ragi improves nutritional value and fibre intake. Mixed flours also help reduce the glycaemic impact of rotis.
Is chakki atta better than packaged atta?
Chakki atta is generally better because stone grinding retains wheat germ and natural oils, resulting in better nutrient retention compared to heavily processed roller-milled flour.
Which atta is easiest to digest?
Rice flour, singhare atta, and chakki atta are among the easiest to digest. Proper cooking and moderation also play an important role in digestion.
Should we rotate different types of atta?
Yes, rotating different types of atta helps prevent nutritional deficiencies and provides a wider range of vitamins, minerals, and fibre compared to using only one type of flour.