Nutritional Facts of Masala Tomato Onion Paratha, Calories in Masala Tomato Onion Paratha

by Tarla Dalal
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How many calories does one Tomato Onion Paratha have?

One  Tomato Onion Paratha (30 grams) gives 108 calories. Out of which carbohydrates comprise 54 calories, proteins account for 10 calories and remaining calories come from fat which is 48 calories.  One Tomato Onion Paratha provides about 5.4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Tomato Onion Paratha recipe makes 6 parathas of 30 grams each. Serving size is 2 parathas per person.

108 calories for 1 paratha of Masala Tomato Onion Paratha, Cholesterol 0 mg, Carbohydrates 13.5g, Protein 2.2g, Fat 5.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Masala Tomato Onion Paratha.

See tomato onion paratha recipe healthy onion tamatar paratha | tomato onion paratha with whole wheat flour | with 30 amazing images.

tomato onion paratha recipe is a Punjabi paratha made with simple ingredients. Learn how to make tomato onion paratha with whole wheat flour.

For those days when you want to have something chatpata but made quickly, tomato onion paratha is what you can choose!

With tomatoes, onion, coriander and spices, the Masala Tomato Onion Paratha is nice and tangy but also easy to make. Since the stuffing is salad-like, it is also crunchy and refreshing to bite into.

tomato onion paratha is a  sumptuous Indian flat-bread that can be relished with curdpickle, raita or even sabji. 

Tomato Onion Paratha is rich in Vitamin C, Phosphorus, Vitamin B1, Fiber. If you are on weight loss, diabetic, heart issues then relish tomato onion paratha.

Pro tips for tomato onion paratha. 1. Make sure the onions are finely chopped or they will break the paratha while rolling. 2. The tomatoes are de seeded so that no water is released. Make sure the tomatoes are finely chopped or they will break the paratha while rolling. 3. Roll the paratha again into a 125 mm. (5”) diameter circle using whole wheat flour for rolling. Note the paratha will crack in places and that is okay as it's due to the stuffing. 4. Use coconut oil always in your cooking. 5. Use a spatula to press down while cooking the paratha

Is Tomato Onion Paratha healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

Whole Wheat flour (gehun ka atta)  : 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.

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

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 nutrients 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. 

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

Can diabetics, heart patients and over weight individuals have Tomato Onion Paratha ?

Yes, this is healthy.   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 bones.

Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness.

Can healthy individuals have Tomato Onion Paratha?

Yes.

What is a healthy accompaniment to the Tomato Onion Paratha? 

We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita

ow fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Tomato Onion Paratha is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

Serving size is 2 parathas per person.

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 22% of RDA.
  2. Phosphorus Phosphorus works closely with calcium to build bones. 22% of RDA.
  3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
  4. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 18% of RDA.
Value per paratha% Daily Values
Energy108 cal5%
Protein2.2 g4%
Carbohydrates13.5 g4%
Fiber2.2 g9%
Fat5.3 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A135.8 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C4.3 mg11%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)9 mcg4%
MINERALS
Calcium18.2 mg3%
Iron0.9 mg4%
Magnesium24.4 mg7%
Phosphorus65.9 mg11%
Sodium5.1 mg0%
Potassium78 mg2%
Zinc0.4 mg4%
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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