How many calories in a 100 gm Gobi paratha?

December 2, 2025 •

4 min read

The calorie content of a Gobi paratha can vary significantly based on its preparation. For a standard 100 gm serving, the average number of calories in a 100 gm Gobi paratha can range from approximately 220 to over 300, influenced primarily by the amount of oil or ghee used.

Quick Summary

This guide provides a detailed look into the caloric content of a 100g Gobi paratha, examining how ingredients and cooking methods impact its overall nutritional profile.

Key Points

Calorie Range: A 100 gm Gobi paratha generally contains between 220 and 330 calories, with commercial versions like Haldiram's averaging 240 kcal.
Fat is Key: The amount of oil or ghee used for cooking is the main factor determining the final calorie count; a moderate approach is best.
Homemade vs. Store-bought: Homemade versions allow for better control over ingredients and fat, making them a healthier choice than often-rich restaurant or packaged varieties.
Nutrient Benefits: Cauliflower provides fiber and Vitamin C, while whole wheat flour adds fiber and minerals, offering valuable nutrients.
Healthier Cooking: To reduce calories, use whole wheat flour, minimize fat during cooking, and serve with low-fat yogurt or salad instead of extra butter.
Portion Control: Limiting your intake to one paratha is a simple way to enjoy the dish while keeping your calorie count in check.

The Calorie Breakdown of a 100 gm Gobi Paratha

Determining the exact calorie count for a Gobi paratha is complex because recipes and cooking methods differ widely. However, we can establish a reliable range. For example, a commercial frozen Gobi paratha from Haldiram's reports 240 calories for a 100 gm piece. Another nutritional database indicates a range from as low as 54 calories per 100g for a low-fat version to well over 300 calories for a restaurant-style, ghee-laden version. A reasonable average for a moderately prepared homemade 100 gm Gobi paratha is around 250-280 calories. The total nutritional profile for a 100 gm serving typically includes carbohydrates, protein, and fat.

Factors Influencing Calorie Count

The nutritional density of a Gobi paratha is not static and depends heavily on several variables. These factors can easily shift the calorie content up or down:

Amount of oil or ghee: This is the most significant factor. A generously brushed paratha can have significantly more calories from fat than one cooked with minimal oil.
Type of flour: Using refined all-purpose flour (maida) instead of whole wheat flour affects the fiber and overall nutritional value. Whole wheat flour (atta) offers more fiber and nutrients.
Cooking method: Pan-frying a paratha versus lightly roasting it on a tawa drastically changes the fat absorption and, therefore, the calories.
Additional filling ingredients: Some recipes might include extra ingredients like cheese or potatoes (as in 'Aloo Gobi Paratha'), which increases the calorie count.
Serving size: While we are focused on a 100 gm portion, a single paratha can weigh more or less, directly impacting the total calories consumed.

Homemade vs. Restaurant Gobi Paratha: A Calorie Comparison


Factor	Homemade Gobi Paratha	Restaurant/Packaged Gobi Paratha
Calorie Range (per 100g)	~220-280 kcal	~240-330+ kcal
Preparation	Typically cooked with moderate oil/ghee and fresh ingredients, with control over portions and fat levels.	Often prepared with higher quantities of oil, ghee, or butter for enhanced flavor, which increases calories.
Ingredients	Whole wheat flour is common, along with fresh cauliflower and spices.	May use a mix of refined flour (maida) and whole wheat flour; ingredient quality can vary.
Oil/Ghee	Used sparingly to achieve a slightly crisp texture, with full control over the amount added.	Generous amounts of fat are often used during cooking and served with extra butter for richness.
Satiety	The high fiber content from whole wheat and cauliflower provides better satiety.	Lower fiber content from refined flour can lead to lower satiety despite higher calories.

How to Make a Lighter Gobi Paratha

For those mindful of their calorie intake, a few simple adjustments can create a healthier, lighter version of this beloved dish without compromising on flavor. Here's how:

Reduce the fat: Cook the paratha on a non-stick tawa with a light spray of oil or no oil at all, rather than pan-frying it in ghee.
Use whole wheat flour: Stick to whole wheat flour exclusively for the dough to maximize fiber intake, which aids digestion and promotes fullness.
Focus on the filling: Ensure your cauliflower filling is generously spiced to compensate for less fat. Add more onions, green chilies, and coriander for robust flavor.
Serve with healthy sides: Instead of rich curries or extra butter, pair your Gobi paratha with a bowl of plain low-fat yogurt (curd) or a fresh salad.
Don't overstuff: A thinner paratha with a balanced filling-to-dough ratio is not only easier to cook evenly but also reduces overall calorie density.

Gobi Paratha in a Balanced Diet

Incorporating Gobi paratha into a healthy diet is about balance and smart choices. While not a low-calorie food, it offers several nutritional benefits. The cauliflower filling is a good source of fiber, Vitamin C, and antioxidants. The whole wheat flour provides fiber and phosphorus, supporting bone health. For a balanced meal, a single Gobi paratha can be part of a lunch or dinner, complemented by high-protein, low-fat side dishes. Consider pairing it with a small serving of dal, a salad, or raita to add more nutrients and fiber, which helps manage blood sugar levels and increases satiety. Portion control is key; enjoying one paratha instead of two can significantly impact your total daily calorie intake.

Conclusion

The calories in a 100 gm Gobi paratha are not a fixed number but a range influenced by its preparation. While restaurant or packaged versions can be calorie-dense due to added fats, a homemade version offers better control over ingredients and cooking methods. By opting for whole wheat flour, minimizing oil, and focusing on a flavorful filling, you can enjoy a delicious and more nutritious Gobi paratha that fits within a balanced diet. It’s a classic dish that can be both comforting and wholesome with a few conscious adjustments. You can find more nutritional details and recipe variations from reliable sources online.

A Note on Calorie Variations

It's important to be mindful that the calorie figures provided are estimates. The final calorie count will depend on the exact quantities of every ingredient used in your specific recipe, particularly the fat used for frying and the ratio of dough to filling.

Frequently Asked Questions

To make a lower-calorie Gobi paratha, use whole wheat flour, cook it on a non-stick pan with minimal oil or a light spray, and avoid adding extra ghee or butter on top.

While not inherently a low-calorie food, it can be included in a weight loss diet through portion control and mindful preparation, such as reducing fat content and pairing it with healthy sides like curd or salad.

The amount of oil or ghee used during cooking is the main contributor to the calorie content. A paratha fried in excess fat will be significantly more caloric than one lightly roasted.

Yes, using whole wheat flour (atta) is a healthier option than refined all-purpose flour (maida) as it provides more fiber and nutrients, promoting better satiety.

Aloo paratha, which contains potatoes, generally has a higher calorie count than Gobi paratha due to the higher carbohydrate content of potatoes compared to cauliflower.

Pairing Gobi paratha with protein-rich foods like plain low-fat curd (yogurt) or a lentil-based dish (dal), along with a fresh green salad, can create a more balanced and filling meal.

Yes, but with caution. Be sure to check the nutritional label for the per-serving calories, as packaged versions often contain more added fats and sodium than homemade ones. Limit your portion size accordingly.