How many calories are there in a paratha?

January 5, 2026 •

3 min read

The calorie count of a plain, medium-sized paratha made with whole wheat flour and minimal oil can range from 150 to 200 calories. How many calories are there in a paratha, however, is a question with a varied answer, as the total depends heavily on the type of filling, the amount of fat used during preparation, and the portion size.

Quick Summary

The calorie count of a paratha is determined by its size, ingredients, and preparation method. Stuffed versions typically contain more calories than plain ones due to richer fillings and cooking fats. Homemade parathas can be a much lighter alternative to restaurant versions, and healthier ingredients can be incorporated to manage calorie intake.

Key Points

Variable Calorie Count: The number of calories in a paratha is not fixed; it depends on its size, filling, and cooking method.
Oil and Ghee Impact: The amount of fat used during cooking is a major contributor to the paratha's overall calorie count, with one teaspoon of oil adding approximately 40 calories.
Stuffed vs. Plain: Stuffed parathas, such as aloo or paneer, have a higher calorie count (250-350+ kcal) compared to a plain paratha (150-200 kcal).
Homemade is Healthier: Homemade parathas, which use less fat and allow for control over ingredients, are typically lower in calories than larger, restaurant-style versions.
Healthier Preparations: You can significantly reduce calories by dry-roasting, using a non-stick pan, and incorporating high-fiber, low-calorie vegetable fillings.
Focus on Fiber: Opting for nutrient-dense fillings like cauliflower, spinach, or multigrain flour can increase the paratha's fiber content and health benefits.

Understanding Paratha Calories: A Detailed Breakdown

Parathas are a beloved staple across South Asia, enjoyed for breakfast, lunch, or dinner. From a plain, crispy disc to a generously filled version, the calorie content can vary dramatically. A simple, homemade whole wheat paratha, pan-fried with a small amount of oil, is a world away from a larger, restaurant-style aloo paratha that has been generously fried in ghee. This guide provides a comprehensive overview of the factors that determine the calorie count of a paratha, helping you make informed dietary choices without sacrificing flavor.

The Calorie Impact of Different Ingredients

At its core, a paratha is made from flour, typically whole wheat or refined flour (maida), and a fat source like oil or ghee. The addition of stuffing and the amount of fat used are the most significant factors that influence the final calorie count. For example, while a plain paratha relies almost entirely on the flour and cooking oil, a stuffed paratha adds the calories from its filling, such as potatoes, paneer, or vegetables.

Plain Paratha Calorie Guide A plain paratha is often the lowest-calorie option, making it a good choice for those watching their intake. However, even within this category, the size and cooking method matter.

Small (30g): Approximately 109-120 calories, typically made with minimal oil.
Medium (40g): Around 145-150 calories, for a standard serving.
Large (50g): Closer to 180-182 calories, often found in a larger meal setting.
Without Oil (Dry-roasted): This preparation method can significantly reduce calories, potentially dropping the count to 100-150 for a medium paratha.

Stuffed vs. Plain: A Calorie Comparison

Stuffed parathas, while delicious and more satiating, have a much higher calorie density. The stuffing itself adds a substantial amount, and they are often cooked with more oil or ghee to ensure the stuffing is heated through and the bread is crispy.


Type of Paratha	Approximate Calories (Per Piece)	Contributing Factors
Plain Paratha	150-200 kcal	Whole wheat flour, minimal oil/ghee
Aloo Paratha	250-350 kcal	Potato filling, additional spices, often more fat used
Paneer Paratha	250-300 kcal	Protein-rich paneer filling
Gobi Paratha	250-300 kcal	Cauliflower filling, lower-calorie than potato
Methi Paratha	170-220 kcal	Fenugreek leaves add fiber, relatively lighter filling
Restaurant-Style Aloo	350-450+ kcal	Larger size, heavy use of butter or ghee

Healthy Ways to Enjoy Parathas

Parathas can absolutely be part of a healthy diet, provided a few modifications are made. The key lies in controlling the amount of fat used and choosing nutritious fillings.

Use a Non-Stick Pan: Cooking on a non-stick pan reduces the need for large quantities of oil or ghee.
Reduce the Fat: Opt for dry-roasting the paratha, or use just a teaspoon of oil or ghee, rather than generously slathering it on.
Incorporate High-Fiber Fillings: Choosing vegetable-based fillings like spinach (palak), cauliflower (gobi), or beetroot adds nutrients and fiber, keeping you full for longer.
Try Multigrain Flour: Using a blend of different flours, such as whole wheat mixed with millets, can increase the fiber content and provide more nutrients.
Serve with Yogurt: A healthy accompaniment like low-fat yogurt (curd) or a side salad adds protein and nutrients without excess calories.

Cooking Method: Homemade vs. Restaurant

There is a significant difference between a paratha made at home and one from a restaurant or dhaba. Restaurant parathas are often prepared with a large amount of ghee or oil to ensure a crispy texture and rich flavor. They are also typically larger in size. A restaurant-style aloo paratha can have 350-450 calories or more, whereas a medium homemade version might only have around 260 calories. By making your parathas at home, you have complete control over the ingredients and cooking process, allowing for substantial calorie savings.

Conclusion

The number of calories in a paratha is not fixed but rather a result of several variables: the size, the ingredients, and the cooking method. While a traditional, deep-fried paratha can be a calorie-dense treat, mindful preparation can transform it into a healthy, balanced meal. Opting for homemade versions with less oil and nutrient-dense fillings is the best way to enjoy this delicious flatbread while managing your calorie intake. The key is moderation and smart substitutions to ensure your paratha fits into your dietary goals.

For more information on nutritional values, you can consult resources like the USDA FoodData Central.

Frequently Asked Questions

A medium-sized plain paratha made with whole wheat flour and minimal oil contains approximately 150 to 200 calories.

A medium aloo paratha typically contains between 250 and 350 calories, but larger or restaurant versions with more fat can exceed 400 calories.

Parathas can be part of a balanced diet for weight loss if prepared healthily, with minimal oil, vegetable-based fillings, and controlled portion sizes. Eating them in moderation is key.

Restaurant parathas are typically larger and cooked with more oil or ghee, resulting in a higher calorie count (350-450+ kcal). Homemade parathas, with less fat and controlled portions, are usually lighter.

Yes, you can dry-roast a paratha on a hot tawa without oil, which will significantly reduce the fat and calorie content. This method is often used for chapatis and can result in a plain paratha with 100-150 calories.

Vegetable fillings such as gobi (cauliflower), palak (spinach), and mooli (radish) are generally lower in calories than potato or cheese fillings.

A paneer paratha typically contains between 250 and 300 calories, offering a good source of protein while still being a savory treat.