Nutritional Facts of Low- Fat Paneer Paratha, Calories in Low- Fat Paneer Paratha

by Tarla Dalal
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How many calories does one Low- Fat Paneer Paratha have?

One Low Fat Paneer Paratha gives 154 calories. Out of which carbohydrates comprise 101 calories, proteins account for 33 calories and remaining calories come from fat which is 20 calories. One Low - Fat Paneer Paratha provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe low fat paneer paratha recipe | low calorie paneer paratha - protein rich breakfast | paneer paratha for weight loss and diabetes | low fat stuffed paneer paratha | with 25 amazing images. 

low fat paneer paratha recipe  is a nourishing and lip-smacking stuffed paratha which can be enjoyed for breakfast as well as main meals. 

To make low fat paneer paratha, first make the dough. Combine all the ingredients and knead into a soft, smooth dough using enough water. Divide the dough into 5 equal portions. Keep aside. Then make a stuffing by combining low fat paneer, green chillies, coriander, dried fenugreek leaves, salt and turmeric powder. Then, divide the stuffing into 5 equal portions. Keep aside. Roll out one portion of the dough into a circle of 75 mm. (3") diameter using whole wheat flour for rolling. Place one portion of the stuffing in the centre of the circle. Bring together all the sides in the centre and seal tightly. Roll out again into a circle of 125 mm. (5") in diameter, using whole wheat flour for rolling. Cook on a hot tava (griddle), using a 1/4 tsp of oil, till both sides are golden brown in colour. Repeat with the remaining dough and stuffing to make 4 more parathas. Serve hot.

Paneer Parathas are normally associated with a mix of refined flour (maida) and whole wheat flour, but here's one healthy version made with only whole wheat flour. Low fat paneer has been used to cut down on the amount of fat in paneer paratha for weight loss and diabetes.

The low fat paneer paratha - protein rich breakfast is also enriched with calcium and phosphorus. Both these nutrients help build strong bones. Further the use of whole wheat flour adds in a dose of fibre – a nutrient which helps to add satiety value as well keep the gut healthy. 

One low fat stuffed paneer paratha is perfect for breakfast. People with heart disease too can enjoy these parathas. The stuffing is flavoured with basic fresh and dried herbs like coriander and dried fenugreek leaves, it teams up very well with bland paneer. You can adjust the green chillies as per your spice level. 

Tips for low fat paneer paratha. 1. You can serve these parathas hot off the tava along with the Carrot Methi Subzi. 2. You can also use a sautéed onion stuffing instead of the paneer to make healthy onion parathas. 

Is Low- Fat Paneer Paratha healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bonesVitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

Paneer + Low Fat PaneerPaneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you
Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. 

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

Dried Fenugreek Leaves ( Kasuri Methi) :  Kasuri Methi gives only 4 calories from a tbsp. Dried Fenugreek Leaves is low on carb count. Kasuri Methi adds on some fiber. It is a healthy addition for weight watchersdiabeteshealthy heart, kids, adults, senior citizen and many more. See detailed benefits of dried fenugreel leaves kasuri methi

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Low- Fat Paneer Paratha?

Yes, this recipe is good for diabetics, heart and weight loss. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. We have used low fat paneer in the recipe. 

Can healthy individuals have Low- Fat Paneer Paratha?

Yes, this is healthy. 

What is a healthy accompaniment to this paratha?

We suggest you pair it with homemade curds using cows milk or low fat curdslauki pudine ka raitamixed veggie raita, low calorie spinach raita or a cucumber and pudina raita.  

Low Fat Curds ( How To Make Low Fat Curds)

Low Fat Curds ( How To Make Low Fat Curds)

One Low- Fat Paneer Paratha is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body.

2. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

3. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

5. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

6. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

7. Phosphorus Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 154 calories that come from one Low- Fat Paneer Paratha?

Walking (6 kmph) = 46 mins
Running (11 kmph) = 15 mins
Cycling (30 kmph) = 21 mins
Swimming (2 kmph) = 26 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per paratha% Daily Values
Energy154 cal8%
Protein8.2 g15%
Carbohydrates26.1 g9%
Fiber3.3 g13%
Fat2.2 g3%
Cholesterol0 mg0%
Vitamin A496.6 mcg10%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C2.9 mg7%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)10.5 mcg5%
Calcium229.7 mg38%
Iron1.3 mg6%
Magnesium59.4 mg17%
Phosphorus130.2 mg22%
Sodium77.5 mg4%
Potassium86.5 mg2%
Zinc0.6 mg6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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