Calories in Paneer Kathi Roll

The standard recipe makes 2 rolls from 40 g of atta, 20 g of maida, 50 g of paneer, 25 g of egg, 45 g of onion, 25 g of capsicum, 2 tablespoons of mint chutney with curds and 3.5 tablespoons of oil. One roll therefore has a paratha made from 20 g of atta and 10 g of maida, 25 g of paneer, 12 g of egg and 5 1/4 teaspoons of oil. The wrap is small and the paneer is a modest portion, yet the oil is heavy. A roll from a street stall is usually larger, with more filling and often sauces or mayonnaise, so it is unlikely to be lower.

Fat supplies 62% of the energy, carbohydrate 28% and protein 10%. That split says what a kathi roll is: a fried paratha with a filling, where the frying matters most. The 5 1/4 teaspoons of oil in each roll, at about 44 kcal a teaspoon, are the main reason it reaches 424 kcal. The paneer adds protein, calcium and some saturated fat, and the egg in the recipe, usually cooked onto the paratha as a thin layer, adds a little more. Vegetarians who avoid egg should know that a kathi roll is often made this way, even with a paneer filling.

One paneer kathi roll is about 20% of a sedentary man's daily energy requirement and 26% of a woman's, so it is a meal, not a snack between meals. Two would come to 848 kcal. For that energy the protein is modest, 10.3 g, and the fibre is 3.6 g. If a roll is lunch, the rest of the day has room for dal, vegetables and curd but less room for fried food. Half a roll, about 212 kcal, with a bowl of salad or a glass of chaas is a workable evening snack.

A paneer roll sounds like a protein choice, but this one has 29 g of fat for 10.3 g of protein. Most of that fat is frying oil, and the paneer and egg add saturated fat and cholesterol besides. Street versions with bigger parathas, more oil and salty sauces go higher still. Anyone following advice from a doctor or dietitian about cholesterol, blood pressure or a heart condition should count a kathi roll as an occasional full meal and stick to the limits they have been given.