Paratha · Calories · Pakistani food · Weight loss
Paratha Calories: Ghee, Oil aur Aloo Paratha (1 Piece Chart)
Short answer: one medium plain paratha (about 40 g atta) has about 180 calories with 1 teaspoon of ghee or oil, and about 225 calories with 2 teaspoons. An aloo paratha with 2 teaspoons of ghee is about 280 calories. That's roughly double a plain roti (about 100–135 calories). Most of the difference is the ghee or oil: each teaspoon adds about 40–45 calories.
Nashta without paratha doesn't feel like nashta in many Pakistani homes. You don't have to give it up to lose weight. You just need to know where its calories come from. Below is a simple 1-piece chart for every common paratha, and easy ways to make it lighter.
1 paratha mein kitni calories hoti hain?
| Paratha (medium, ~40 g atta) | Ghee or oil | Calories | Protein |
|---|---|---|---|
| Plain paratha, light | 1 tsp (5 g) | ~180 kcal | ~5 g |
| Plain paratha, normal | 2 tsp (10 g) | ~225 kcal | ~5 g |
| Plain paratha, heavy | 1 tbsp (15 g) | ~270 kcal | ~5 g |
| Lachha paratha | 1 tbsp (15 g) | ~270 kcal | ~5 g |
| Aloo paratha | 2 tsp (10 g) | ~280 kcal | ~6 g |
| Aloo paratha, heavy | 1 tbsp (15 g) | ~325 kcal | ~6 g |
| Plain roti, for comparison | none | ~135 kcal | ~5 g |
Calculated from USDA FoodData Central values for whole-grain wheat flour (340 kcal per 100 g), ghee (900 kcal per 100 g) and boiled potato (86 kcal per 100 g; about 60 g of aloo filling per paratha). Cooking oil has almost the same calories as ghee per gram. Your paratha may be bigger or use more ghee, so treat these as estimates.
Quick check: a paratha is usually rolled thicker than a roti, so it often uses about 40 g of atta instead of 30 g. Weigh the atta for one peda once to know your size.
Paratha vs roti: kitna farq hai?
| Per piece | Plain roti (30 g atta) | Plain paratha (40 g atta, 2 tsp ghee) |
|---|---|---|
| Calories | ~102 kcal | ~225 kcal |
| From ghee or oil | 0 kcal | ~90 kcal |
| Protein | ~4 g | ~5 g |
| Fibre | ~3 g | ~4 g |
What the table shows: a paratha has about twice the calories of a roti, but almost the same protein. The extra calories are mostly fat from ghee or oil, which doesn't keep you much fuller.
Read more in our guide to gandum ki roti calories.
Ghee wala paratha ya oil wala: kaunsa behtar?
Calories are almost the same. One teaspoon of ghee has about 45 calories, and one teaspoon of oil about 40. Switching from ghee to oil won't make a paratha "light".
The difference is in the type of fat. Ghee is mostly saturated fat (USDA), while most vegetable oils are mostly unsaturated. The World Health Organization advises keeping saturated fat to less than 10% of daily energy and choosing unsaturated fats instead (WHO).
Simple rule: what matters most is how many spoons go on the tawa. Measure with a teaspoon instead of pouring from the dabba.
Weight loss mein paratha kha sakte hain?
Yes, if you plan for it. Here's how:
- Measure the ghee: use 1 teaspoon per paratha instead of 1 tablespoon. That alone saves about 90 calories per paratha.
- Have 1 paratha, not 2: add an egg, dahi or a cup of chai without much sugar to make it a full nashta.
- Make it on alternate days: plain roti with an omelette on other days.
- Choose the filling wisely: aloo adds calories; mooli, gobhi, palak or a little qeema adds flavour with more protein or fibre.
- Skip the extra butter on top: a knob of butter on a hot paratha can add another 50–70 calories.
Example nashta under 400 calories: 1 light plain paratha (180) + 1 boiled egg (78) + 1 cup chai with 1 tsp sugar (~90).
Find your daily target with our free calorie calculator, or see how many calories to eat for weight loss.
Halki paratha kaise banayein?
- Brush the ghee with a spoon or brush, don't pour it.
- Use a non-stick tawa, which needs less fat.
- Roll it a little thinner and smaller.
- Add besan or grated sabzi to the dough for extra protein and fibre.
- Mix in some jau atta for more fibre (jau vs gandum roti).
Track your nashta in the app
Paratha calories change a lot with the ghee, so it helps to log it the way you actually make it. The NutriHygiene app lets you log paratha, roti and chai in your portions and shows your calories, protein, carbs and fat for the day. Same paratha and chai every morning? Save it as a combo and log it in one tap.
Get the NutriHygiene app and see how your nashta fits into your day. For other desi foods, see our Pakistani food calories list.
Frequently asked questions
1 paratha mein kitni calories hoti hain?
A medium plain paratha made from about 40 g of atta has about 180 calories with 1 teaspoon of ghee and about 225 calories with 2 teaspoons.
Aloo paratha mein kitni calories hoti hain?
A medium aloo paratha with about 60 g of potato filling and 2 teaspoons of ghee has about 280 calories. With a tablespoon of ghee, it's about 325.
Ghee wale paratha aur oil wale paratha mein kya farq hai?
The calories are almost the same, about 40–45 per teaspoon. Ghee has more saturated fat, while most vegetable oils have more unsaturated fat.
Kya paratha se weight barhta hai?
Not by itself. A paratha has about twice the calories of a roti, mostly from ghee. Eating one light paratha, measuring the ghee and balancing the rest of the day keeps it in a weight loss plan.
Paratha behtar hai ya roti?
For weight loss, roti is usually the better everyday choice: about half the calories with similar protein. A paratha is fine a few times a week.
Lachha paratha mein kitni calories hain?
A medium lachha paratha has about 270 calories, because it's layered with more ghee, usually around a tablespoon.
Bina oil ke paratha ban sakta hai?
Yes. You can cook it dry on a tawa like a thick roti, then brush on just half a teaspoon of ghee at the end. It will be about 160 calories.
Sources
- USDA FoodData Central: Wheat flour, whole-grain (FDC 168893)
- USDA FoodData Central: Clarified butter, ghee (FDC 171314)
- USDA FoodData Central: Potatoes, boiled, without skin (FDC 170440)
- World Health Organization: Healthy diet fact sheet
This article is general information, not medical advice. For health conditions, speak with a qualified doctor or dietitian.
Track what you eat, the desi way
Log roti, daal and biryani in the portions you actually eat. The NutriHygiene app is free to download on Android and iPhone.
