Every Paratha, Ranked by Calories
Parathas are the most common breakfast across India, Pakistan, and Bangladesh — but not all parathas are created equal. A dal paratha and a keema paratha can differ by 150+ calories.
The Complete Paratha Calorie Chart
| Paratha Type | Calories | Protein | Fat | Best For |
|---|---|---|---|---|
| Dal paratha | 200 cal | 7g | 6g | Highest protein per cal |
| Sprouted moong paratha | 210 cal | 8g | 7g | Protein + fiber |
| Plain paratha | 220 cal | 5g | 10g | Base comparison |
| Mooli paratha | 230 cal | 5g | 9g | Low calorie stuffed |
| Pea paratha | 240 cal | 7g | 9g | Good fiber |
| Gobi paratha | 250 cal | 5g | 11g | Popular choice |
| Aloo paratha | 280 cal | 6g | 12g | Most popular |
| Besan palak paratha | 270 cal | 9g | 11g | Best protein stuffed veg |
| Anda paratha (egg) | 300 cal | 11g | 14g | Best protein overall |
| Paneer paratha | 310 cal | 12g | 16g | Highest protein veg |
| Keema paratha | 340 cal | 14g | 18g | Highest protein overall |
| Tandoori paratha | 250 cal | 6g | 10g | Tandoor = less oil |
The Oil Factor
The numbers above assume 1 teaspoon of oil/ghee per paratha. But most homes and restaurants use more:
| Oil Used | Extra Calories |
|---|---|
| 1 tsp (5ml) | +40 cal (standard) |
| 1 tbsp (15ml) | +120 cal |
| 2 tbsp (restaurant style) | +240 cal |
| Ghee instead of oil | Same calories, different flavor |
A restaurant aloo paratha with 2 tbsp ghee = 480 cal. The same paratha at home with 1 tsp oil = 280 cal. That's a 200 calorie difference from oil alone.
Lighter Parathas
If you want lowest calories:
Dal paratha — 200 cal, 7g protein. The dal filling adds protein and fiber without many extra calories.
If you want most protein:
Anda paratha (egg stuffed) — 300 cal, 11g protein. Or keema paratha if you want 14g protein but can handle 340 cal.
If you want the best ratio:
Sprouted moong paratha — 210 cal, 8g protein. Best protein-to-calorie ratio of any vegetarian paratha.
The One vs Two Rule
| Breakfast | Calories | Protein |
|---|---|---|
| 2 plain parathas + butter | 540 cal | 10g |
| 1 anda paratha + dahi | 370 cal | 17g |
One protein-stuffed paratha beats two plain ones: fewer calories, more protein, more satisfying.
How to Track
Type "1 aloo paratha with butter and chai" into Shellel's calorie checker for an instant breakdown. Works for any paratha combo.
Quick answers
Asked and answered
Which paratha has the least calories?
Dal paratha at 200 cal, followed by sprouted moong paratha at 210 cal.
How many parathas can I eat on a diet?
One per meal is ideal. One stuffed paratha (250-300 cal) with dahi or a side = a complete, balanced meal under 400 cal.
Is paratha healthier than naan?
Yes. Paratha is whole wheat (more fiber). Naan is refined flour (maida). A roti is healthier than both.
Ghee or oil — which is better?
Calorie-wise, they're the same (120 cal/tbsp). Health-wise, small amounts of ghee are fine. The amount matters more than the type — use less of either. --- All paratha food pages: Plain · Aloo · Gobi · Mooli · Paneer · Keema · Dal
