How many calories are in 1 Pakistani paratha?

December 9, 2025 •

3 min read

According to various nutritional sources, a single plain, medium-sized paratha typically contains between 150 and 260 calories. The exact number of calories in 1 Pakistani paratha can vary significantly depending on key factors like the amount of oil or ghee used, the size of the flatbread, and whether it is stuffed. This guide breaks down the nutritional content to help you make informed choices.

Quick Summary

This article explores the calorie count of a single Pakistani paratha, detailing how different preparation methods, fillings, and portion sizes influence its nutritional profile. It provides a comprehensive breakdown to help you understand the calorie density.

Key Points

Calorie Range: A single plain, medium-sized paratha contains between 150 and 260 calories, but this can increase significantly.
Cooking Fat Matters: The use of oil or ghee is the biggest factor affecting the calorie count, with ghee adding more saturated fat.
Stuffed Varieties are Higher in Calories: Fillings like aloo (potato) and qeema (minced meat) substantially increase the overall calorie and fat content.
Healthier Cooking Methods: Pan-roasting without oil or using an air-fryer can reduce calories by up to 50% compared to traditional frying.
Portion and Flour Impact: Opting for smaller sizes and using whole wheat flour can make parathas a more health-conscious choice.
Comparison to Other Breads: A paratha is generally higher in calories than a plain roti but less so than a deep-fried puri.

The Calorie Breakdown of a Plain Paratha

A standard plain paratha, made with whole wheat flour and cooked with a moderate amount of oil, is a common breakfast item in Pakistan. While it provides energy, the number of calories can be deceiving. A plain paratha can have a wide calorie range. For instance, a medium-sized paratha (around 80g) might contain approximately 254 kcal, as per some food databases. However, the calorie count can be as low as 150 kcal if cooked with minimal to no oil, or higher if fried in excess oil or ghee. The calorie content primarily comes from the whole wheat flour (carbohydrates) and the fat used in cooking.

How Fillings and Toppings Impact the Calories

The most significant changes in calorie count come from adding fillings and toppings. Stuffed parathas are extremely popular, but the delicious additions also increase the overall nutritional intake. For example, a simple aloo (potato) paratha can jump to 250-350 calories, while a cheese-filled one can be even higher.

Common Fillings and Toppings for Pakistani Parathas:

Aloo (Potato) Paratha: A staple that adds a significant amount of carbohydrates and calories, depending on the filling's volume.
Qeema (Minced Meat) Paratha: Adds protein and fat, further increasing the calorie density. A qeema paratha often includes extra oil or ghee for cooking.
Paneer (Cottage Cheese) Paratha: Adds a source of protein and fat, making it a more balanced but calorie-dense meal.
Gobi (Cauliflower) Paratha: A slightly healthier option than aloo, but still increases calories due to the filling and cooking fat.
Ghee/Butter Topping: Many Pakistanis top their parathas with a generous amount of butter or ghee after cooking, which can add an extra 50-100 calories per serving alone.

The Cooking Method: Oil vs. Ghee vs. Air-Frying

The cooking method is a major determinant of the final calorie count. The traditional method involves cooking the paratha on a tawa (griddle) with a generous amount of oil or ghee to make it crispy and flaky. This process can significantly increase the total calories.

Cooking Method Comparison Table


Cooking Method	Estimated Calories (Plain Paratha)	Fat Source	Notes
Pan-fried with Oil	200-260+	Vegetable oil or Canola oil	Adds a moderate to high amount of fat and calories.
Pan-fried with Ghee	250-300+	Clarified butter	Higher in saturated fat and calories, offers a distinct flavor.
Pan-roasted (No Oil)	100-150	None added	The healthiest option, but results in a less crispy texture.
Air-fried	120-180	Minimal oil spray	Modern, healthier alternative that provides a crispy texture with less fat.

Comparing Paratha Calories to Other Pakistani Breads

When considering your options, it's useful to compare the paratha's calorie content with other common Pakistani breads. For instance, a plain roti (chapati) contains significantly fewer calories because it is typically cooked without oil. A medium-sized roti can have as little as 100-150 calories. A naan cooked in a tandoor without butter is also a relatively lower-calorie option than a buttered paratha. However, a deep-fried puri is far more calorie-dense and is reserved for special occasions. Therefore, if calorie reduction is your goal, opting for a roti over a paratha is a simple and effective choice.

Portion Control and Healthier Alternatives

Watching your portion size and making smart swaps can help you enjoy parathas as part of a balanced diet. Consider preparing smaller, thinner parathas to reduce the overall calorie count. Furthermore, substituting whole wheat flour for refined flour (maida) adds dietary fiber, which aids in digestion and makes you feel full longer. Combining your paratha with low-fat accompaniments like yogurt or a vegetable-based curry, rather than rich curries or butter, also contributes to a healthier meal.

Conclusion

While delicious, a single Pakistani paratha's calorie count is not a fixed number. It is a highly variable figure that depends on several factors: the amount of oil or ghee used, the inclusion of high-calorie fillings like potatoes or minced meat, and the size of the paratha itself. For a plain, medium-sized paratha, you can expect a range of 150 to 260 calories or more. By choosing healthier cooking methods like air-frying or pan-roasting with minimal oil, using whole wheat flour, and being mindful of your fillings and toppings, you can still enjoy this traditional flatbread without compromising your health goals. For more detailed nutritional information, you can consult reliable food databases like Nutritionix..

Frequently Asked Questions

A plain paratha cooked with a moderate amount of oil typically contains around 200 to 260 calories, depending on the size and amount of oil used.

Yes, stuffed parathas are considerably higher in calories. For example, an aloo (potato) paratha can contain 250-350 calories or more due to the filling and extra cooking fat.

To make a paratha healthier, cook it on a dry pan with minimal oil or use an air-fryer. Use whole wheat flour instead of refined flour and fill it with low-calorie vegetables.

Yes, there is. While both add calories, ghee is a clarified butter that is higher in saturated fat than most vegetable oils, and a generous amount will add more calories and fat.

A plain paratha made with whole wheat flour and cooked without oil, essentially pan-roasted, can have as few as 100 to 150 calories.

A paratha is generally more calorie-dense than a roti. A plain roti is typically cooked without oil and contains fewer calories (approx. 100-150 kcal), while a plain paratha cooked with oil contains significantly more.

Yes, the size of the paratha is a crucial factor. Larger, thicker parathas will have more calories than smaller, thinner ones, as they require more dough and often more cooking oil.