Nutritional Facts of Methi Paneer Paratha, Calories in Methi Paneer Paratha

by Tarla Dalal
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How many calories does one Methi Paneer Paratha have?

One Methi Paneer Paratha gives 103 calories. Out of which carbohydrates comprise 76 calories, proteins account for 15 calories and remaining calories come from fat which is 16 calories.  One Methi Paneer Paratha provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000calories.

Click on to see Methi Paneer Paratha recipe. Methi paneer paratha recipe | healthy paneer methi paratha | pujnabi paneer methi paratha | punjabi breakfast is a nourishing one dish meal. Learn how to make healthy paneer methi paratha.

To make methi paneer paratha, first make the dough. For that combine the wheat flour and salt and knead into a soft dough, using enough water. Cover the dough with a wet muslin cloth and leave aside for 10 minutes. For stuffing, heat the oil in a non-stick pan and add the cumin seeds and ginger-green chilli paste. When the seeds crackle, add the fenugreek leaves, turmeric powder and salt and sauté for 2 to 3 minutes. Add the paneer and mix well. Divide the dough and stuffing into 4 equal portions. Roll a portion of dough, place a portion of stuffing in the centre, bring all the sides to the centre and seal it. Again roll into a 4” paratha and cook on a medium flame on hot tava till golden brown. Serve hot. 

Paneer paratha itself is quite popular. Being succulent and flavourful, it appeals to everybody. Now, here is an even more exciting version made using low fat paneer that is perked up with aromatic fenugreek leaves to create the magic of pujnabi paneer methi paratha

The methi contributes not just flavour but also substantial amounts of vitamin A and calcium to this toothsome dish. Relish these methi paneer parathas.

Paneer, on the other hand, is also calcium rich. The combination of these 2 ingredients in this punjabi breakfast is a true nourishing package. 

Further with substantial amount of fiber in healthy paneer methi paratha, it can be enjoyed by diabetic, heart patients and cancer patients for breakfast or lunch. 

Tips for methi paneer paratha. 

1. Make the dough only with wheat flour and no addition of maida to have a healthy meal.

2. Low fat paneer has been used to cut down on calorie and fat intake. If you do not have any fat restriction, you can opt for regular paneer.

3. Serve it off the tava as there is no ghee or butter used for brushing after cooking.

Is Methi Paneer Paratha healthy?

Yes, this recipe is healthy. Made from whole wheat flour, low fat paneer and methi which are all healthy.

Let's understand the Ingredients of Methi Paneer Paratha.

What's good in Methi Paneer Paratha.

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 bones. Vitamin 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.

Methi leaves (fenugreek leaves) : Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. They are good source of iron which is important for pregnant women as well as other individuals. Iron is a part of hemoglobin in the blood. A deficiency of iron may cause anaemia and that may decrease your work ability and make you fatigue easily. See all benefits of methi leaves here.

Paneer + Low Fat Paneer : 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 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.

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera.

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.

 Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

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.

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil.

Can diabetics, heart patients and overweight individuals have Methi Paneer Paratha?

Yes, this recipe is good for diabetics, heart and weight loss. 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 Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics.

Can healthy individuals have Methi Paneer Paratha?

Yes, this is good and healthy paratha for everyone.

What is a healthy accompaniment to this Methi Paneer Paratha?

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

 Hariyali Dal ( Cooking with 1 Teaspoon Oil)
 Hariyali Dal ( Cooking with 1 Teaspoon Oil)

How to burn 103 calories that come from one Methi Paneer Paratha?

Walking (6 kmph) = 31 mins

Running (11 kmph) = 10 mins

Cycling (30 kmph) = 14 mins       

Swimming (2 kmph) = 18 mins

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

Value per paratha% Daily Values
Energy103 cal5%
Protein3.8 g7%
Carbohydrates18.9 g6%
Fiber3.3 g13%
Fat1.8 g3%
Cholesterol0 mg0%
Vitamin A141.3 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C1.8 mg4%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)8.8 mcg4%
Calcium54.1 mg9%
Iron1.3 mg6%
Magnesium38.1 mg11%
Phosphorus91.8 mg15%
Sodium17.1 mg1%
Potassium78.3 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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