How many calories in a 30 g paratha?

November 25, 2025 •

3 min read

According to nutrition data, a small, plain 30-gram paratha typically contains around 109 calories. This amount can fluctuate significantly depending on the ingredients used, the type of flour, and the quantity of oil or ghee added during cooking. The exact count for how many calories in a 30 g paratha is therefore not fixed, and understanding these variables is key for accurate tracking.

Quick Summary

The calorie count for a 30g paratha changes with its ingredients, preparation, and oil content. A small, plain version has approximately 109 calories, whereas adding fat or fillings can increase it substantially. Learn how different factors affect the final caloric value of this popular Indian flatbread.

Key Points

Baseline Calories: A small, plain 30g whole wheat paratha, lightly cooked, contains approximately 109 calories.
Fat Increases Calories: The calorie count escalates with the amount of oil or ghee used, with an average-sized (non-30g) plain paratha reaching up to 200 calories or more.
Fillings Add Calories: Stuffed parathas like aloo or paneer significantly increase the calorie count due to added ingredients.
Healthier Alternatives: Using whole wheat flour and vegetable fillings, or cooking with minimal oil, are great ways to reduce calories.
Portion Control is Key: For weight management, focusing on portion size and preparation method is more important than the absolute number of calories in a small, plain serving.

Calorie Breakdown of a 30g Plain Paratha

When looking at how many calories in a 30 g paratha, a plain, whole-wheat version serves as a good baseline. A small, 30g piece cooked with a minimal amount of oil has been estimated to contain about 109 calories. This provides a starting point for anyone tracking their dietary intake. The majority of these calories come from the whole-wheat flour, which is a source of complex carbohydrates. The small amount of oil used also contributes to the total fat content, influencing the overall calorie count.

Impact of Ingredients on Caloric Value

It is crucial to recognize that the composition of a paratha is not standardized. Variables such as the type of flour, the amount of fat used, and the addition of any fillings have a significant impact on the final calorie total. For instance, a paratha made with refined flour (maida) might differ nutritionally from one made with whole wheat, which offers more fiber.

Flour Type: Whole wheat flour is generally a healthier option as it contains more fiber, which promotes better digestion and satiety. Refined flour, on the other hand, is stripped of many of these nutrients and can lead to quicker blood sugar spikes.

Fat Content: The cooking method and the amount of oil or ghee added are the most important factors. A plain paratha can have a calorie count of around 150-200 kcal if an average amount of oil is used. However, a paratha cooked without any oil can drop to approximately 100-150 calories. Frying or using a liberal amount of ghee will increase the calories dramatically.

Fillings: Stuffed parathas, such as aloo (potato) or paneer (cottage cheese), can have a much higher calorie density. A 30g portion of a stuffed paratha will almost certainly exceed the calorie count of a plain one. For example, a single medium-sized aloo paratha can have 250-300 calories, while a paneer paratha can have around 250-300 calories for a comparable size.

Tips for Reducing Calories in a Paratha

For those watching their calorie intake, there are several ways to prepare a paratha in a more health-conscious manner:

Use minimal oil: Use a non-stick pan to cook the paratha with just a few drops of oil or ghee, or dry-roast it entirely.
Choose whole wheat flour: Opt for whole wheat flour over refined flour to boost fiber content and slow down digestion.
Incorporate vegetables: Stuffing the paratha with low-calorie, high-fiber vegetables like grated cauliflower (gobi), spinach (palak), or radish (mooli) can be a great way to increase its nutritional value while managing calories.
Serve with healthy accompaniments: Pair your paratha with yogurt (dahi), which adds protein and probiotics, rather than heavy, creamy curries.

Comparison: Plain vs. Stuffed 30g Parathas

To highlight the difference in caloric content, here's a comparative table based on data for a 30g serving, cooked with a light amount of oil.


Type of 30g Paratha	Approx. Calories (kcal)	Key Difference
Plain (Whole Wheat)	~109	No filling; minimal added fat.
Aloo (Potato)	~140-160	Added carbohydrates from potato filling.
Paneer (Cottage Cheese)	~130-150	Higher protein content from paneer.
Gobi (Cauliflower)	~110-120	Lower calorie vegetable filling.

Note: These are estimations for a 30g portion and can vary based on specific recipes and cooking methods. The Aloo Paratha figures are extrapolated from larger serving size data.

The Importance of Moderation and Balance

While a 30g paratha is relatively small and can fit into a balanced diet, it's the preparation method and portion control that truly matter. For weight management, understanding how the calorie count scales with different sizes and ingredients is vital. The occasional indulgence in a richer paratha is fine, but for regular consumption, a plain, vegetable-stuffed, or millet-flour alternative is a healthier choice. For a comprehensive guide on healthy variations, refer to the recipes provided by various nutrition websites.

Conclusion

In summary, a basic, un-oiled 30g paratha contains approximately 109 calories. However, this number is a starting point, and the final caloric value depends heavily on the preparation, including the amount and type of fat, and any fillings added. By making mindful choices about your ingredients and cooking methods, you can easily enjoy this staple flatbread while keeping your nutritional goals in check. Choosing whole wheat flour and incorporating vegetable fillings are excellent strategies for a healthier version of this popular meal.

Frequently Asked Questions

Yes, a 30g paratha typically has more calories than a chapati of the same weight because parathas are cooked with oil or ghee, which adds significant calories, whereas chapatis are generally cooked dry.

While estimates vary by recipe, a 30g portion of aloo (potato) paratha would have more calories than a plain one, likely in the range of 140-160 calories due to the added potato and oil used for frying.

To make a 30g paratha with the lowest calories, use whole wheat flour and cook it on a non-stick pan without any oil or ghee. You can also add low-calorie, high-fiber vegetable fillings like grated cauliflower or spinach.

The type of flour has a moderate effect on calories but a greater effect on nutrition. Whole wheat flour (atta) offers more fiber and nutrients than refined flour (maida), which contributes to better digestion and a lower glycemic index.

Frozen parathas, even in a 30g size, often have a higher calorie content due to industrial-level processing, added preservatives, and often pre-frying or heavy fat content during preparation.

For a 30g plain paratha, the fat content is relatively low if cooked with minimal oil. However, even a small amount adds up, and the fat content increases proportionally with the amount of oil or ghee used.

Yes, a 30g paratha can be part of a weight-loss diet, provided it is prepared with minimal oil and served with healthy sides like curd or vegetables. Its small size makes portion control easy, and using whole wheat flour provides satisfying fiber.