How many calories are in 1 malabar paratha?

December 31, 2025 •

3 min read

According to nutritional data, a single medium-sized malabar paratha typically contains between 240 and 330 calories, depending on its size and preparation. This classic South Indian flatbread, known for its flaky texture, is made from a combination of all-purpose flour, oil, and sometimes eggs, contributing to its high-calorie profile. Understanding how many calories are in 1 malabar paratha is key for those monitoring their daily intake.

Quick Summary

This article provides a detailed nutritional breakdown for a typical malabar paratha, explains the factors influencing its calorie count, compares it with other Indian breads, and offers healthier alternatives. It also addresses common questions about this popular flaky flatbread.

Key Points

Calorie Range: A single malabar paratha typically contains between 240 and 330 calories, varying by size and preparation method.
Fat and Carbs: The high-calorie content comes primarily from refined flour (carbohydrates) and the oil or ghee used to achieve its flaky layers.
Preparation Matters: Restaurant versions often have more calories due to excess oil compared to homemade ones.
Healthier Swaps: Opting for whole wheat flour, reducing added fats, or baking can significantly decrease the calorie count.
Moderation is Key: Due to its high energy density and refined ingredients, malabar paratha should be enjoyed in moderation as part of a balanced diet.
Comparison: A single malabar paratha contains more calories than a plain chapati or tandoori roti.
Nutritional Composition: A typical 80g portion has around 45% carbs, 42% fat, and 13% protein, indicating a high-fat and high-carb food.

Malabar Paratha: A Nutritional Breakdown

Malabar paratha, or Kerala parotta, is a highly popular and beloved layered flatbread from Southern India, particularly from the Malabar region. Its signature flaky texture is achieved through a specific kneading, coiling, and flattening technique, often involving refined flour (maida) and a generous amount of oil or ghee. This preparation method is what makes it so delicious but also contributes significantly to its calorie and fat content.

A medium-sized malabar paratha (approximately 80-100 grams) contains a significant number of calories, predominantly from carbohydrates and fats. While the exact figures can vary based on ingredients and portion size, here is a general overview:

Factors Influencing Malabar Paratha Calories

Several factors can cause the calorie count of a malabar paratha to fluctuate significantly:

Size: A larger or thicker paratha will naturally have more calories than a smaller one.
Preparation Method: The amount of oil or ghee used during the kneading, resting, and cooking process is the most impactful factor. A restaurant-style paratha is often fried in more oil than a homemade version.
Ingredients: While most are made with refined flour (maida), some variations may incorporate whole wheat flour. Whole wheat can increase fiber content but may not drastically alter the overall calories. The use of egg or milk also affects the nutritional profile.
Fillings: Any added fillings, while less common for plain malabar paratha, would add to the total calorie count.

What are the main nutritional components?

The calories in a malabar paratha are broken down primarily into carbohydrates, protein, and fat. For example, a single, ready-to-eat malabar paratha of 80g contains roughly 244 calories, with 45% of those calories from carbs, 42% from fat, and 13% from protein. Its nutritional components include:

Carbohydrates (primarily from refined flour)
Fats (saturated and unsaturated, from oil/ghee)
Protein (small amounts)
Sodium (varies based on salt content)

Comparison: Malabar Paratha vs. Other Flatbreads

It's useful to compare the calorie count of a malabar paratha with other common Indian flatbreads to make informed dietary choices. As the table below illustrates, the unique preparation of malabar paratha often places it higher in calorie content than its counterparts.


Flatbread	Typical Serving Size (approx.)	Approximate Calories	Key Differentiator
Malabar Paratha	1 medium (80-100g)	240-330 kcal	Layers of refined flour cooked with oil/ghee for flakiness
Tandoori Roti	1 medium (40-50g)	100-120 kcal	Whole wheat flour, cooked in a tandoor with minimal oil
Plain Chapati	1 medium (30-40g)	80-100 kcal	Whole wheat flour, dry-cooked on a tawa
Naan (Plain)	1 medium (80-100g)	250-350 kcal	Refined flour, egg, milk/yogurt; baked in a tandoor
Poori	1 small	100-150 kcal	Whole wheat or refined flour, deep-fried in oil

Healthier Alternatives and Cooking Tips

For those who love malabar paratha but are watching their calorie or fat intake, several modifications can help:

Use Whole Wheat Flour: Substitute some or all of the refined flour (maida) with whole wheat flour (atta). This increases fiber and nutrients while reducing the glycemic impact.
Reduce Oil/Ghee: Use less oil or ghee during the kneading and cooking process. Cooking on a non-stick pan can help reduce the need for excessive fat.
Baking Instead of Pan-Frying: For a lower-fat option, try baking the parathas in the oven. This will change the texture, but it can be a healthier alternative.
Smaller Portion Size: Simply opting for a smaller portion size or having it less frequently can help manage calorie intake.

How to make a healthier malabar paratha at home

Dough preparation: Knead the dough using a 50/50 mix of whole wheat and refined flour. Use a light oil, like olive oil, instead of ghee.
Laminating: Be mindful of the oil/ghee used between the layers. Apply a light brush instead of a heavy coat.
Cooking: Use a non-stick tawa and a minimal amount of oil for frying. This significantly cuts down on added fat.

Conclusion: Making Informed Choices

Malabar paratha is a delicious indulgence, but its high-calorie count from refined flour and added fats means it should be consumed in moderation, especially for those concerned with weight management. While it provides energy from carbohydrates and fats, it lacks significant fiber and micronutrients compared to whole-grain flatbreads. By understanding the factors that influence its nutritional content and exploring healthier cooking methods or alternatives like tandoori roti or chapati, you can still enjoy the flavors of Indian cuisine while making more mindful dietary decisions. It's all about balancing flavor and nutrition to support your health goals.

Visit the official website for dietary guidelines for more information on balanced eating.

Frequently Asked Questions

Malabar paratha, made with refined flour and generous amounts of oil, is not typically considered a healthy everyday food. It is high in calories and fat and low in fiber, making it best for moderate consumption.

Restaurant-made malabar parathas often contain more calories than homemade versions. Restaurants tend to use more oil or ghee to achieve the desired flakiness, while you can control the amount of fat used in home cooking.

Yes, you can substitute some or all of the refined flour with whole wheat flour (atta) to make a healthier version. This will increase the fiber content, but the texture will be slightly different from the traditional flaky paratha.

To reduce calories, use less oil or ghee, swap some refined flour for whole wheat, or cook the paratha on a non-stick tawa with minimal oil. You could also simply eat a smaller portion.

A malabar paratha is significantly higher in calories than a standard chapati. A single malabar paratha can have 240-330 calories, while a chapati typically has only 80-100 calories, as it is made with whole wheat and cooked dry.

The key ingredients are typically refined flour (maida), water, salt, and oil or ghee. Some variations may also include egg or milk to soften the dough.

No, due to its high-calorie and high-fat content, malabar paratha is not suitable for a weight loss diet. Healthier, low-calorie alternatives like tandoori roti or chapati would be more appropriate.