Rotis and parathas
Calories in Paneer Paratha
One paneer paratha has about 224 kcal, with 6.8 g of protein, 20.7 g of carbohydrate and 12.4 g of fat. The Indian Nutrient Databank bases this on a small paratha made from 27 g of atta, 20 g of paneer, a little onion and 2 teaspoons of oil. A paratha stuffed with more paneer has more protein and more calories.
Nutrition in 1 paneer paratha
| Nutrient | 1 paneer paratha | 2 paneer parathas |
|---|---|---|
| Energy | 224 kcal | 448 kcal |
| Protein | 6.8 g | 13.6 g |
| Carbohydrate (available) | 20.7 g | 41.4 g |
| Total fat | 12.4 g | 24.8 g |
| Dietary fibre | 3.4 g | 6.8 g |
| Sugars | 3.2 g | 6.4 g |
Of this energy, about 37% comes from carbohydrate, 50% from fat and 12% from protein.
1 paneer paratha is about 11% of the daily energy requirement of a sedentary adult man and 13% 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 recipe behind the figure uses 80 g of atta, 60 g of paneer, 20 g of onion and 2 tablespoons of oil for 3 parathas. So each paratha has about 27 g of flour and only 20 g of paneer, a modest spoonful of crumbled filling. Paneer parathas made at home for a main meal, and those sold at restaurants, are commonly packed with a good deal more paneer and rolled from more dough. Treat 224 kcal as the figure for a small, lightly filled paratha.
Half the energy, 50%, comes from fat. Carbohydrate supplies 37% and protein 12%. The fat has two sources here: the 2 teaspoons of cooking oil and the paneer itself, whose fat is mostly saturated. The paneer also lifts the protein to 6.8 g, against 2.8 g for a plain paratha made with the same flour and oil, and adds calcium. It is a richer paratha in both senses: more nutrients and more calories.
What goes into one serving
The recipe INDB analysed makes 3 parathas. These are its main ingredients; spices, salt and water are left out.
| Ingredient | In the recipe | In 1 paneer paratha |
|---|---|---|
| Atta (whole wheat flour) | 80 g | 27 g |
| Onion | 20 g | 6.5 g |
| Paneer | 60 g | 20 g |
| Oil | 2 tbsp | 2 tsp |
What changes the number
- 01
How much paneer goes in
The recipe uses 20 g of paneer for each paratha. A generous home filling can be several times that. More paneer raises protein and calcium, and raises fat and calories with them, so a well-stuffed paratha should not be read off this figure.
- 02
The paneer itself
Paneer made from full-cream milk carries more fat than paneer made from toned milk. The texture is softer and the calories are higher. Home-made paneer from low-fat milk gives a leaner filling with similar protein.
- 03
Ghee after cooking
Two teaspoons of oil are already counted. A further teaspoon of ghee on top brings one paneer paratha to about 269 kcal, and two teaspoons to about 314 kcal.
- 04
Dough needed to seal it
With 27 g of atta this is a small paratha. Because paneer filling is dry and crumbly, cooks often use extra dough to seal it, and every added spoon of flour adds to the total.
How paneer paratha 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 paneer paratha is about 11% of a sedentary man's daily energy requirement and 13% of a woman's. Two come to 448 kcal and 13.6 g of protein, which is a meal without anything added. Among the breads compared here, only the keema paratha has more protein, at 9.4 g. That makes the paneer paratha one of the few parathas that brings a useful amount of protein unaided, so the side can be lighter: a salad, a plain raita or a bowl of dal in place of butter and a creamy sabzi.
Ways to keep it lighter
- Cook it with one measured teaspoon of oil, since the paneer already brings fat of its own.
- Use paneer made from toned milk, or crumble in some grated vegetables to stretch the filling.
- Keep the dough thin and the filling generous, so more of each bite is paneer and less is flour.
- Skip the butter on top and have plain curd or a salad on the side.
Before you rely on the number
This is the vegetarian paratha with the most protein in the comparison, but it also ties for the second-highest calories at 224 kcal, level with a makki ki roti. Paneer fat is largely saturated, and this paratha holds just 20 g of paneer; a heavily stuffed one carries a good deal more. People who have been advised by a doctor or dietitian to watch saturated fat for their cholesterol or heart should follow that advice on how often and how much.
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.
Paneer Paratha: common questions
How much protein is in one paneer paratha?
About 6.8 g in a paratha made with 20 g of paneer, and 13.6 g in two. Protein supplies 12% of its energy. A paratha filled with more paneer will have more, but this recipe is the only one the figure describes.
How many calories are in 2 paneer parathas?
About 448 kcal, with 13.6 g of protein, 41.4 g of carbohydrate and 24.8 g of fat, for two parathas of the reference size. Parathas with a thicker paneer filling or with ghee on top will be higher.
Is paneer paratha good for weight loss?
It is more filling than most parathas because of its protein, but at 224 kcal it is also one of the heaviest, and half of that energy is fat. One paratha with salad or plain curd can work in a calorie-controlled day; two with butter is a large meal. Overall intake across the day decides weight change.
Paneer paratha or aloo paratha: which is better for protein?
Paneer paratha, clearly. It has 6.8 g of protein against 3.5 g in an aloo paratha, in recipes that use the same flour and oil. It also has more calories, 224 kcal against 191 kcal, because paneer adds fat along with the protein.
The recipe, the ingredients and related reading
Paneer Paratha
The recipe on this site, step by step.
Wheat flour (atta and maida): nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Onion: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Paneer: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
How Much Protein Is in 100 g of Paneer, and in a Normal Serving?
The portion-by-portion answer, in the NNWA journal.
High Protein Indian Vegetarian Breakfast: Reaching 20 g Before 10 a.m.
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.
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.
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