How much does one paratha have in calories?

November 23, 2025 •

3 min read

One plain whole wheat paratha, weighing approximately 80 grams, contains around 254 calories, but this can vary significantly based on ingredients and preparation. Knowing how much does one paratha have in calories is crucial for effective dietary management, as stuffed or fried versions can have a much higher count.

Quick Summary

The calorie content of a single paratha depends on its type, size, filling, and cooking method. Plain parathas average 150-250 calories, while popular stuffed versions like aloo paratha can exceed 300 calories. Using less oil or ghee, opting for whole wheat flour, and choosing vegetable fillings can reduce the calorie count.

Key Points

Variable Calories: The number of calories in a single paratha depends heavily on its type, size, and cooking method.
Plain vs. Stuffed: A plain paratha can have as few as 150-250 calories, while a stuffed version like aloo paratha can easily exceed 300 calories.
Cooking Method Matters: Frying a paratha in oil or ghee significantly increases its calorie count compared to dry-roasting it with minimal fat.
Healthier Alternatives: Choosing fillings like cauliflower (gobi) or fenugreek (methi) and using less oil can create a more nutritious, lower-calorie paratha.
High-Fiber Option: Using whole wheat flour provides additional fiber, which aids in digestion and increases satiety.
Protein Boost: Adding fillings like paneer increases the protein content, making the paratha more balanced and filling.
Weight Management: For weight management, focus on portion control and healthier preparation methods, such as using a non-stick pan with a light brush of oil.

Understanding the Core Ingredients

The calorie count of a paratha is not a single, fixed number; it's a dynamic figure influenced by the recipe. The main components contributing to its energy value are the flour, the cooking fat, and any fillings used. A traditional paratha dough is made from whole wheat flour (atta), which is a good source of carbohydrates and fiber. However, the real divergence in calorie content occurs during preparation.

The Impact of Cooking Method on Calories

How a paratha is cooked is a major determinant of its final calorie count. The traditional method often involves pan-frying with generous amounts of ghee (clarified butter) or oil, which dramatically increases the fat and calorie content. Conversely, dry-roasting the paratha on a tawa (griddle) with minimal or no oil can produce a much lighter version. This difference is crucial for anyone monitoring their intake.

The Role of Fillings

Fillings transform a simple flatbread into a hearty meal, but also add a significant number of calories. For example, a potato-based (aloo) filling adds substantial carbohydrates, while a paneer (cottage cheese) filling boosts the protein and fat content. Vegetable-based fillings, such as cauliflower (gobi) or radish (mooli), can be a lower-calorie alternative. Some variants, like cheese paratha, are much more calorie-dense.

Popular Paratha Varieties and Their Caloric Breakdown

To better understand how much does one paratha have in calories, let's explore the typical caloric range for different types. The figures below represent average estimates and can vary based on size and preparation.

Plain Paratha

A medium-sized, plain paratha made with whole wheat flour and cooked with a moderate amount of oil or ghee typically falls in the 150-250 calorie range. This is the base for many other varieties.

Aloo Paratha

Aloo paratha is a popular stuffed variety that is significantly more calorie-dense due to the potato filling. A medium aloo paratha can contain anywhere from 250 to 350 calories or more, depending on the amount of filling and oil used.

Paneer Paratha

For those seeking a higher protein meal, paneer paratha is a common choice. A medium-sized paneer paratha generally contains 250-300 calories. The protein from the paneer makes it a more satiating option.

Gobi Paratha

Cauliflower (gobi) paratha is one of the healthier, lower-calorie stuffed options. A medium gobi paratha contains roughly 250-300 calories, with the cauliflower adding fiber and nutrients without excessive calories.

Lachha Paratha

Known for its flaky, layered texture, lachha paratha typically uses more oil or ghee during preparation to achieve its distinctive form. This makes it a more indulgent and higher-calorie choice compared to a standard plain paratha.

How to make a healthier paratha

Use minimal oil: Opt for dry-roasting on a non-stick pan and use only a little oil or ghee for brushing.
Choose high-fiber flour: Use whole wheat flour (atta) instead of refined flour (maida) for added fiber, which aids digestion.
Increase vegetable fillings: Stuff your paratha with nutrient-dense, low-calorie vegetables like spinach (palak), fenugreek (methi), or radish (mooli).
Go easy on the potatoes: While delicious, potato fillings are high in carbs. Consider using a mix of mashed vegetables to reduce the overall calorie load.
Portion control: Keep the parathas smaller in size and limit yourself to one serving to keep your calorie intake in check.

Comparison Table: Paratha Calories by Type


Paratha Type	Approximate Calories (Medium Size)	Key Calorie Sources
Plain	150-250	Flour, oil/ghee
Aloo	250-350+	Flour, potato filling, oil/ghee
Paneer	250-300	Flour, paneer (cottage cheese) filling, oil/ghee
Gobi (Cauliflower)	250-300	Flour, cauliflower filling, oil/ghee
Methi (Fenugreek)	170-220	Flour, methi leaves, oil/ghee
Mooli (Radish)	220	Flour, radish filling, oil/ghee

Conclusion

In summary, how much does one paratha have in calories is not a fixed figure, but a variable depending on its composition and cooking. A simple, plain paratha can be a moderately healthy part of a balanced diet, offering carbohydrates for energy and fiber from whole wheat flour. However, popular stuffed variants like aloo or paneer paratha introduce more calories from the filling and often from a greater use of cooking fat. By being mindful of the ingredients, particularly the amount of oil or ghee used, and controlling portion sizes, it is possible to enjoy parathas as a nutritious and delicious meal. For weight management, opting for vegetable-stuffed versions and minimizing cooking fat can significantly reduce the caloric impact. Ultimately, moderation is key when incorporating this beloved dish into your diet.

For more information on nutritional values, you can refer to databases like the Nutritionix food tracker.

Frequently Asked Questions

A medium-sized plain paratha made with whole wheat flour and cooked with a moderate amount of oil typically contains approximately 150 to 250 calories.

The calorie count varies depending on the type of flour used (whole wheat vs. refined), the amount of oil or ghee used for cooking, the size of the paratha, and whether it has a calorie-dense filling like potato or cheese.

Not necessarily. While some preparations can be high in calories, a healthier, low-oil paratha made with whole wheat flour and vegetable fillings can be part of a balanced, calorie-controlled diet. The key is moderation and preparation method.

Consider switching to a paratha with a vegetable filling like cauliflower (gobi) or fenugreek (methi). These are lower in calories and higher in fiber, especially when cooked with minimal oil.

To lower the calorie count, use whole wheat flour, minimize the amount of oil or ghee, and try dry-roasting it instead of pan-frying. You can also increase the ratio of filling to dough.

Weight gain is caused by a calorie surplus, regardless of the time of day. However, since parathas can be calorie-dense, eating them late at night without sufficient physical activity may contribute to a calorie surplus and potentially lead to weight gain.

An aloo paratha has more calories. The addition of the potato filling, along with the extra fat often used in its preparation, increases its total caloric content significantly compared to a plain paratha.