Nutritional Facts of Mooli Paratha, Punjabi Radish Paratha, Calories in Mooli Paratha, Punjabi Radish Paratha

by Tarla Dalal

How many calories does one Mooli Paratha have?

One Mooli Paratha gives 78 calories. Out of which carbohydrates comprise 53 calories, proteins account for 10 calories and remaining calories come from fat which is 17 calories.  One Mooli Paratha provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Mooli Paratha recipemooli paratha recipe | Punjabi mooli paratha | traditional mooli ka paratha | radish paratha | diabetic friendly mooli paratha.

mooli paratha is traditional Punjabi fare! Whiffs of oil and mooli roasting together fill the whole house when these Punjabi mooli parathas are cooked in a griddle.

Made with grated radish, radish leaves, whole wheat flour and common spice powders, these healthy mooli parathas are extremely nutritious and filling.

Paratha or stuffed paratha are sumptuous Indian flat-breads that can be relished with curdpickleraita or even sabji. They can be as simple as the plain paratha or something as filling as the aloo methi paratha or the paneer stuffed paratha. You can even mix together all the ingredients to prepare a delightful dough and then roll out a paratha just like we have done in the below mentioned mooli paratha recipe.

mooli paratha are super quick and easy to make. All we have done is combined whole wheat flour, grated white radish, chopped radish leaves, low-fat curd, turmeric powder, red-chili powder, oil and knead into a semi soft dough. Once the dough is kneaded, divide and roll into circle and cook on medium flame using very little oil. This Punjabi mooli paratha variation is healthier then other paratha recipes.

You can’t resist having a go to mooli parathas even as you are cooking them for your family, because the aroma is so tempting and the flavour, oh, it’s almost addictive!

They are loaded with calcium and vitamins, also mooli Parathas are so flavourful that you can serve them simply with curd and pickles. They can also be packed for lunch, or even a longer trip.

Mooli Paratha is good for diabetes. Diabetics often wonder how to cook healthy to avoid spike in blood sugar levels. To do so they need to do away with refined ingredients like maida and sugar, while including high fiber foods. Mooli Paratha is a perfect example to move along this health angle. High fiber wheat flour combined with low glycemic index radish makes a perfect meal time fare. For lunch, restrict to 2 parathas, while for snacks 1 paratha will serve the need. Serve Mooli paratha with low fat curds to make a perfect diabetic combination.

Is Mooli Paratha healthy?

Yes, this healthy. Let's see what it's made of. Whole wheat flour, radish, curds and radish leaves which are healthy too. So lets understand the ingredients.

Let's understand the Ingredients.

What's good.

1Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

2.  Whole Wheat flour : 1/2 cup of whole wheat flour is used. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. See detailed benefits of whole wheat flour and why it's good for you.

3. Mooli (Radish) : Radish has many heart protective nutrients like Vitamin Cfolic acidcalciumpotassium and flavonoids. They are an amazing source of fibre which helps in lowering cholesterol levels. The vitamin C in radishes is an antioxidant and anti-inflammatory which can help arthritis patients. Potassium from radish can help lower your risk of kidney stones. See detailed benefits of radish

4. Radish Leaves (Mooli Ke Patte ) : The radish leaves contain more nutrition than its white root. The vitamin A and vitamin C work towards building the immune cells – WBC (white blood cells). They not only prevent the onset of common diseases like cold and cough but also form a line of prevention against the onset of chronic diseases like cancerdiabetes and heart diseases Low in carbs, good amount of fibre and hence diabetic friendly. See detailed benefits of radish leaves

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

Yes. Mooli is an amazing source of fibre which helps in lowering cholesterol levels. Great for weight loss too. 

Can healthy individuals have Mooli Paratha?

Yes. We suggest you pair it with homemade curds using cows milk or low fat curds

Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk
Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk

Mooli Paratha are safe for

1. Healthy Recipes Lifestyle

2. Healthy heart rotis

3. Diabetics with heart issues

4. Diabetic rotis 

5. High fibre to lower cholesterol

6. Low cholesterol rotis

7. High fibre for kids

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

How to burn 78 calories that come from Mooli Paratha?

Walking (6 kmph) = 23 mins

Running (11 kmph) = 8 mins

Cycling (30 kmph) = 10 mins       

Swimming (2 kmph) = 13 mins

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

Value per paratha% Daily Values
Energy78 cal4%
Protein2.5 g5%
Carbohydrates13.3 g4%
Fiber2.2 g9%
Fat1.9 g3%
Cholesterol0 mg0%
Vitamin A82.4 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C1.5 mg4%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)7.6 mcg4%
Calcium27.3 mg5%
Iron0.9 mg4%
Magnesium25.2 mg7%
Phosphorus67.5 mg11%
Sodium10.2 mg1%
Potassium62.1 mg1%
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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Mooli Paratha, Punjabi Radish Paratha
 on 01 May 21 09:43 AM

Excellent work Tarla ji, keep up this good work. I was looking for nutrition values of various Indian meals and found your site. All the best.
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Tarla Dalal    Thank you for your kind words. Please keep trying more recipes and sharing your comments with us.
03 May 21 03:16 PM