Paratha Calories Calculator
Calculate paratha calories with oil and portion-size awareness.
Paratha nutrition tips
Calories can change based on recipe, oil, ghee, sugar, sauce and serving size. Use this page as a practical estimate and adjust based on your actual portion.
Best for fitness goals
For weight loss, control portions and pair meals with lean protein or vegetables. For muscle gain, combine carbs with enough protein and use the meal planner for full-day targets.
Paratha Calories — Complete Guide
Paratha is one of the most commonly eaten breads in Pakistan — a layered whole-wheat flatbread cooked on a tawa (griddle) with ghee, oil, or butter. It can be plain (sada paratha) or stuffed with potato, daal, cheese, or vegetables (stuffed paratha). Paratha is the centrepiece of the traditional Pakistani breakfast, eaten with dahi (yogurt), achaar (pickle), butter, or eggs. The calorie count varies widely depending on size, how much fat is used during cooking, and whether it is stuffed. A medium plain paratha (~75–90g) typically runs 250–320 kcal; stuffed versions run 300–450 kcal.
Paratha Portion Size & Calorie Table
| Type | Weight | Est. Calories | Fat |
|---|---|---|---|
| Small plain paratha (1 tsp oil) | ~55–65g | ~180–230 kcal | ~6–9g |
| Medium plain paratha (1 tbsp oil) | ~75–90g | ~250–320 kcal | ~10–14g |
| Large plain paratha | ~100–120g | ~320–420 kcal | ~13–18g |
| Aloo (potato) paratha | ~120–150g | ~330–450 kcal | ~12–18g |
| Daal paratha | ~115–140g | ~310–420 kcal | ~11–16g |
| Mooli (radish) paratha | ~120–145g | ~300–400 kcal | ~11–16g |
| Per 100g plain (medium oil) | 100g | ~285–350 kcal | ~12–16g |
Is Paratha Good for Weight Loss?
Paratha is calorie-dense for its size — a medium paratha with just one tablespoon of oil or ghee is 250–320 kcal before any accompaniments. The common Pakistani breakfast of 2 parathas + butter + chai is 600–800+ kcal — a substantial fraction of most people's daily calorie budget in a single meal. For weight management, reducing to 1 medium paratha with minimal oil (1 tsp, not 1 tbsp) brings it to 180–230 kcal, which is manageable. Pairing with plain yogurt rather than butter saves another 60–100 kcal. Choosing a stuffed daal paratha over aloo adds fibre and protein that increases satiety.
Is Paratha Good for Muscle Gain?
Paratha can serve as a carbohydrate base in a muscle-gain breakfast when paired with adequate protein — 2 eggs and 1 paratha at ~480–560 kcal and ~18–22g protein is a practical pre-training breakfast. For dedicated muscle building, adding a cup of daal or extra eggs alongside 1–2 parathas is the traditional Pakistani approach. The fat from ghee also provides caloric density useful during a bulking phase.
Paratha vs. Roti vs. Naan
| Bread Type | Est. Calories | Fat | Notes |
|---|---|---|---|
| Roti (1 medium, whole wheat) | ~120–150 kcal | ~1–2g | Lowest fat option |
| Plain paratha (1 medium) | ~250–320 kcal | ~10–14g | 2x roti calories from fat |
| Naan (1 medium, tandoor) | ~220–280 kcal | ~4–8g | Refined flour, restaurant size varies |
| Puri (fried, 1 piece) | ~150–220 kcal | ~8–12g | Deep fried, smaller |
Healthier Tips for Paratha
- Use 1 tsp oil spray instead of a tablespoon of ghee — saves 80–120 kcal per paratha
- Eat 1 paratha instead of 2 — the most impactful single change
- Use whole wheat atta with added seeds (flax, sesame) for more fibre
- Pair with plain yogurt instead of butter or cream — saves 60–100 kcal per serving
- Choose daal paratha over aloo — more protein and fibre per piece
- Make smaller parathas (55–60g) — two small ones feel like two and total less than one large
Burn This Food
Approximate activity to burn 2 medium plain parathas (~570 kcal):
| Activity | Approx. Duration |
|---|---|
| Brisk walking | ~100–115 min |
| Jogging | ~48–55 min |
| Cycling (moderate) | ~60–70 min |
| Swimming (moderate) | ~55–65 min |
Related Pages
FAQs About Paratha Calories
How many calories in 1 paratha?
A medium plain paratha cooked with 1 tablespoon of oil/ghee (~80g) contains approximately 250–320 calories. Small parathas (~60g) with 1 tsp oil run 180–230 kcal. Aloo stuffed parathas are 330–450 kcal per piece.
How many calories in aloo paratha?
A medium aloo (potato) paratha (~130–140g) typically contains 330–450 calories. The potato filling adds ~80–120 kcal over plain paratha, and additional cooking oil for the filling raises it further.
Is paratha fattening?
Paratha is calorie-dense due to cooking fat (ghee or oil). Two parathas with butter at breakfast can easily total 600–800 kcal — half a typical daily calorie budget. Limiting to 1 paratha and using less oil makes it manageable.
How many calories in paratha vs. roti?
A medium roti (120–150 kcal) has roughly half the calories of a medium paratha (250–320 kcal). The difference is cooking fat — paratha is cooked in oil/ghee, while roti is dry-cooked on a tawa.
Can I eat paratha on a diet?
Yes — one small paratha with minimal oil (~200 kcal) paired with protein (eggs, yogurt) is manageable. The key adjustments are reducing from 2 parathas to 1, cutting oil to 1 tsp, and pairing with yogurt instead of butter.
📊 Values are estimates. Calories vary significantly with paratha size, fat used, and filling. See Data Sources.