Rotis and parathas
Calories in Khakhra
One khakhra has about 135 kcal, with 3.6 g of protein, 20.9 g of carbohydrate and 4 g of fat. The Indian Nutrient Databank figure is for one of the 4 khakhras made from a recipe of whole wheat flour and a little oil, about 32 g of atta each. Thinner packaged khakhras may weigh less, so check the label.
Nutrition in 1 khakhra
| Nutrient | 1 khakhra | 2 khakhras |
|---|---|---|
| Energy | 135 kcal | 270 kcal |
| Protein | 3.6 g | 7.2 g |
| Carbohydrate (available) | 20.9 g | 41.8 g |
| Total fat | 4 g | 8 g |
| Dietary fibre | 4.1 g | 8.2 g |
| Sugars | 0.7 g | 1.4 g |
Of this energy, about 62% comes from carbohydrate, 27% from fat and 11% from protein.
1 khakhra is about 6% of the daily energy requirement of a sedentary adult man and 8% of a sedentary adult woman's (ICMR-NIN, 2020).
These figures are from the Indian Nutrient Databank (INDB), which calculates each dish from a standard recipe using Indian food composition data. They describe that recipe and that serving: a larger portion, or more oil, ghee or sugar, gives more. Source: Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (Indian Nutrient Databank, INDB).
What this figure covers
The figure rests on a plain home recipe: 130 g of atta and 1 tablespoon of oil, rolled thin and roasted crisp. The source does not define the size of one khakhra, so the number is for one of the 4 the recipe makes, each from about 32 g of atta and three-quarters of a teaspoon of oil. That is more flour than goes into the small parathas in the same comparison. A khakhra feels weightless because roasting drives off the water, not because there is less flour in it. Packaged khakhras vary in thickness and weight, and the label on the packet is the better guide for those.
Carbohydrate supplies 62% of the energy, fat 27% and protein 11%. Almost all of it is the whole wheat flour, which also provides the 4.1 g of fibre. The oil is modest in this recipe, and that is what keeps a khakhra below a plain paratha, at 166 kcal, even though it contains more atta. A khakhra is a roti with the water roasted out: the same food in a crisper, longer-lasting form, with the same calories as the dough it started from.
What goes into one serving
The recipe INDB analysed makes 4 khakhras. These are its main ingredients; spices, salt and water are left out.
| Ingredient | In the recipe | In 1 khakhra |
|---|---|---|
| Atta (whole wheat flour) | 130 g | 32 g |
| Oil | 1 tbsp | 3/4 tsp |
What changes the number
- 01
Weight of one khakhra
A khakhra rolled from 32 g of atta is a substantial one. Many packaged khakhras are thinner and lighter, and mini khakhras lighter still, so the calories in one piece can be well under this figure. Go by the weight on the label.
- 02
Ghee spread on top
Khakhra is often eaten with a smear of ghee and a sprinkle of masala. One teaspoon of ghee takes a khakhra to about 180 kcal and two teaspoons to about 225 kcal, so the topping deserves to be measured.
- 03
Flavoured varieties
Methi, jeera and masala khakhras differ little from plain. Varieties made with added fat, cheese powder or fried coatings are a different matter; the ingredient list shows which kind it is.
- 04
How many in a sitting
Because they are crisp and thin, khakhras are eaten two or three at a time. Two have about 270 kcal and three about 405 kcal, which is a meal, not a nibble.
How khakhra compares
Other dishes of the same kind, one serving each, lightest first. Serving sizes differ, so read the serving before the number.
| Dish | One serving | Energy (kcal) | Protein (g) |
|---|---|---|---|
| Methi Thepla | 1 methi thepla | 126 | 3.3 |
| Khakhra | 1 khakhra | 135 | 3.6 |
| Methi Paratha | 1 methi paratha | 135 | 3.9 |
| Onion Paratha | 1 onion paratha | 146 | 3.3 |
| Naan | 1 naan | 152 | 4.3 |
| Plain Paratha | 1 plain paratha | 166 | 2.8 |
| Gobi Paratha | 1 gobi paratha | 181 | 3.8 |
| Mooli Paratha | 1 mooli paratha | 184 | 3.3 |
| Aloo Paratha | 1 aloo paratha | 191 | 3.5 |
| Puran Poli | 1 puran poli | 196 | 5.1 |
| Dal Paratha | 1 dal paratha | 206 | 5.2 |
| Matar Paratha | 1 matar paratha | 207 | 6.1 |
| Makki ki Roti | 1 makki ki roti | 224 | 3 |
| Paneer Paratha | 1 paneer paratha | 224 | 6.8 |
| Keema Paratha | 1 keema paratha | 238 | 9.4 |
In a meal and in a day
One khakhra is about 6% of a sedentary man's daily energy requirement and 8% of a woman's. As a tea-time snack, one or two with a bowl of curd or some sprouts is a sensible plate, and the fibre, 4.1 g a piece, helps it last. As a breakfast, two khakhras give 270 kcal but only 7.2 g of protein, so milk, curd or a moong chilla alongside fills the gap. What a khakhra is not is a free food: three of them equal 405 kcal.
Ways to keep it lighter
- Eat khakhra plain or with a dry masala, and skip the ghee on top.
- Top it with chopped tomato, onion, cucumber and sprouts to turn one khakhra into a filling snack.
- Take two out of the packet and put the rest away before sitting down with tea.
- Choose plain whole wheat khakhras and read the label for added fat.
Before you rely on the number
Crispness is misleading. A khakhra has about the same calories as the roti dough it was made from, and this one, at 135 kcal, matches a methi paratha in the same comparison. A plain khakhra has salt in its dough, and masala varieties are usually saltier. People who have been advised to limit salt for blood pressure, or who count carbohydrate for diabetes, should read the packet label and follow the portions their doctor or dietitian has set.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
Khakhra: common questions
How many calories are in 1 khakhra?
About 135 kcal for a plain whole wheat khakhra made from 32 g of atta and a little oil, as in the Indian Nutrient Databank recipe. A thinner packaged khakhra can be lighter. The nutrition label, read against the weight of one piece, gives the exact figure for a given packet.
Is khakhra good for weight loss?
It is a reasonable snack: 135 kcal, 4.1 g of fibre and only 27% of its energy from fat when eaten plain. It is not low in calories for its weight, though, because it is dry, and it is easy to eat several. Weight change depends on total intake over the day, so the number of khakhras matters more than the choice of snack.
Is khakhra lighter than roti or paratha?
It is lighter than most parathas in this comparison, 135 kcal against 166 kcal for a plain paratha, because it is roasted with very little oil. Compared with a roti made from the same amount of dough, it is about the same; roasting removes water, not calories.
How much protein is in a khakhra?
About 3.6 g in one and 7.2 g in two, all of it from the whole wheat flour. Protein makes up 11% of the energy. Pairing khakhra with curd, sprouts or a glass of milk makes it a more balanced snack.
The recipe, the ingredients and related reading
Wheat flour (atta and maida): nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
The Gujarati diet: what it gets right, and where it needs work
The portion-by-portion answer, in the NNWA journal.
Calories in One Chapati: By Size, With Ghee, and Compared With Rice
The portion-by-portion answer, in the NNWA journal.
Low-Calorie Indian Foods That Actually Keep You Full
The portion-by-portion answer, in the NNWA journal.
Indian food calorie counter
Add up a whole plate in rotis, katoris and cups.
Calories in every dish
All the cooked dishes, with calories per serving.
Learn to read a plate
Certification in Nutrition
Estimating what is on a plate and turning it into a meal plan is taught in this NNWA course.