Paneer paratha calories
One home paneer paratha (27 g atta, 20 g paneer, 2 teaspoons of oil) has about 220 calories, or about 260 with a teaspoon of butter. Two paneer parathas with curd come to about 505. The paneer is a quarter of the total; the oil a third. A dhaba paneer paratha, with butter on top, runs about 260 to 440.
Paneer paratha is atta dough stuffed with crumbled paneer, onion, green chilli and spices, rolled out and cooked on the tawa with oil or ghee. It's the richest of the everyday stuffed parathas and a common restaurant breakfast with curd and pickle.
Unlike a vegetable filling, the paneer adds real calories and protein: 20 g of it in each paratha is about a quarter of the total, which is why a paneer paratha counts above an aloo paratha made with the same atta and oil.
Typical values for a home kitchen, for the portion named next to each number. Other sites often show bigger numbers because they count a bigger serving or a restaurant recipe. Your own katori, roti and oil change the number; Slate adjusts for them.
How many calories are in paneer paratha?
| Portion | Cals | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 paneer paratha | 220 | 7 g | 20 g | 12 g |
| 2 paneer parathas | 445 | 14 g | 41 g | 25 g |
| 1 paneer paratha, 1 tsp butter (5 g) | 260 | 7 g | 20 g | 17 g |
| 1 paneer paratha, 1 tbsp butter (14 g) | 325 | 7 g | 20 g | 24 g |
| 1 paneer paratha with 100 g curd | 285 | 10 g | 25 g | 16 g |
How does home paneer paratha compare with outside?
Restaurant paneer parathas are often larger, with more paneer in the filling, cooked in more ghee and finished with butter.
No lab figure exists for a restaurant paneer paratha, so the range below assumes one up to 1.4 times this size, with up to half as much oil again and 1 to 2 teaspoons of butter, as on the aloo paratha page. More paneer in the filling would add to that.
| Version | Cals | Fat |
|---|---|---|
| Home | 220 | 12 g |
| Dhaba or restaurant, with butter | 260 to 440 | 17 to 32 g |
Calories in paneer paratha as a meal
| Portion | Cals | Protein | Carbs | Fat |
|---|---|---|---|---|
| 2 paneer parathas with curd | 505 | 17 g | 46 g | 28 g |
What changes the calories in paneer paratha?
- The oil on the tawa is the biggest variable. Each teaspoon adds about 40 calories to a paratha.
- A teaspoon of butter on top takes one paratha from about 220 to 260 calories, and a tablespoon to 325.
- The paneer matters here. Paneer is about 258 calories per 100 g, so a paratha stuffed with 40 g instead of 20 g has about 50 more.
- A katori of curd on the side (100 g) takes a paratha to about 285, and pickle in oil adds more.
- Made with the same atta and oil, an aloo paratha is about 190 and a gobi paratha about 180.
How were these numbers worked out?
The recipe is the paneer paratha in The Art & Science of Cooking (via the Indian Nutrient Databank): 80 g of atta, 60 g of crumbled paneer, 25 g of onion, green chilli and coriander, with 2 tablespoons of oil for 3 parathas, all 27 g of oil counted as eaten. IFCT 2017 supplies the values, with paneer at 258 calories per 100 g; the curd in the curd rows is USDA's whole-milk yogurt, because IFCT has no curd. No reliable cooked weight exists for a stuffed paratha, so one paratha is a third of the recipe, 220 calories. The databank's figure for this recipe, 224 calories a paratha, agrees within 1%; no independent analysed paneer paratha exists. As on the aloo paratha page, the dhaba range runs to 1.4 times the size, 1.5 times the oil and 1 to 2 teaspoons of butter. Every dish on Slate is worked out the same way: how Slate counts calories.
| Ingredient | Raw | Values from |
|---|---|---|
| Wheat flour, atta | 80 g | IFCT 2017 A019 |
| Paneer crumbled | 60 g | IFCT 2017 L003 |
| Onion, big | 25 g | IFCT 2017 G017 |
| Chillies, green one small chilli | 3.3 g | IFCT 2017 G008 |
| Coriander leaves a few sprigs | 2 g | IFCT 2017 G009 |
| Groundnut oil 2 tablespoons, for the tawa | 27.2 g | IFCT 2017 T005 |
| Water 4 tablespoons, to make a soft dough | 60 g | no calories |
Sources
- ICMR-NIN, Indian Food Composition Tables 2017. Atta (A019), paneer (L003), onion (G017), green chilli (G008), coriander leaves (G009), oil; values read from github.com/nodef/ifct2017
- Vijayakumar et al., Indian Nutrient Databank (INDB), Current Developments in Nutrition, 2024. The Art & Science of Cooking recipe ASC105, paneer paratha
- Indian Nutrient Databank, recipe and serving-size files (GitHub). recipes.xlsx and recipes_servingsize.xlsx: the recipe's ingredients in grams and its yield of 3 parathas; INDB.xlsx: its own per-paratha value
- USDA FoodData Central, Yogurt, plain, whole milk (171284). Curd on the side
- USDA FoodData Central, Butter, without salt (173430). Butter on top; 1 tbsp = 14.2 g
- USDA FoodData Central, FNDDS Bread, paratha (2707715). 70 g per paratha, used for the outside size
Questions people ask
How many calories are in 1 paneer paratha?
A homemade paneer paratha made with about 27 g of atta, 20 g of paneer and 2 teaspoons of oil has about 220 calories. Two have about 445.
How many calories are in paneer paratha with butter?
About 260 with a teaspoon of butter, and about 325 with a tablespoon. At a dhaba it can be more, because the paratha is often bigger too.
Which has more calories, paneer paratha or aloo paratha?
The paneer paratha: about 220 calories against about 190 for an aloo paratha made with the same atta and oil. Paneer has about four times the calories of potato per gram.
How much protein is in a paneer paratha?
About 7 g, the most of the stuffed parathas, from the paneer and the atta. With a 100 g katori of curd it's about 10 g.
How many calories are in 2 paneer parathas with curd?
About 505 calories: 2 parathas at 445 plus a 100 g katori of curd.