Nutritional Facts of Parathas, Plain Paratha, Basic Paratha Recipe, Calories in Parathas, Plain Paratha, Basic Paratha Recipe

by Tarla Dalal
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Equipment
Tava

Healthy Recipes
Acidity

How many calories does one Paratha, Whole Wheat Paratha have?

One paratha (whole wheat paratha) has 126 calories. Out of which carbohydrates comprise 62 calories, proteins account for 10 calories and remaining calories come from fat which is 54 calories.  One paratha provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See paratha recipe with step by step photos |  plain paratha | basic Punjabi paratha | Indian flatbread | healthy whole wheat flour paratha | with 25 amazing images.

Paratha is a basic Indian unleavened flatbread which is derived from Indian subcontinent. Our paratha recipe is a plain paratha recipe which is a basic Punjabi paratha. Parathas are versatile and can be relished in any meal of the day, be it breakfast, lunch or dinner. Paratha are also known as poronthay, paranthe, porontay, palota, palata and farata.  

The ingredients and dough of paratha and roti are very similar but there is a big difference between both are method and medium of cooking also the texture is different. Rotis are thin and paratha are thick and cooked in oil. Making paratha is very quick and easy and you do not even have to stress about them being round as we have folded and changed their shape. 



Bored of having the normal roti for everyday meal then switch it from roti to this tasty paratha. To make basic paratha, firstly knead a semi soft dough using whole wheat flour, oil and salt. Furher to cook it, divide the dough and roll into a small circle using little flour and brush melted ghee and fold it to form a semi circle, further brush the semi circle again and fold to make a triangle. Roll out into a 5 mm triangular paratha using a little flour and cook it over non- stick tava by either using oil or ghee. Tradionally, ghee is used to cook paratha which enhances the taste. Cook until golden brown from both the sides and plain paratha is ready to be relished!! I also use basic Punjabi paratha as a tiffin treat. 

Add a dollop of ghee or white butter also known as makhan to enjoy the taste of basic Punjabi parathaeven more!! 

See why we think this is a healthy whole wheat flour paratha? Made from 100% whole wheat flour which 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.

Also, you can make these delicious variants of parathas like the  Cheese Paratha or the nutritious Saatdhan Paratha and Chilkewale Parathe. Enoy paratha with Indian subzi, curd or any Indian pickle. Parathas are always part of a Punjabi breakfast.

Is whole wheat plain paratha healthy?

Yes, This whole wheat plain paratha is good and healthy for all.

3 Reasons why you must eat this whole wheat paratha.

  1. This paratha is made up of a healthful ingredient whole wheat flour which is high in fibre. Fibre has many health benefits which include lowering cholesterol levels and relief from constipation.
  1. It is low in calories. Being made by using less amount of oil and fat, it is good for weight-watchers and for people on a low calorie diet. We have used minimum ghee for brushing the paratha. In the dough one teaspoon of oil is used. 
  1. Whole wheat flour gives you various minerals necessary for the functioning of your body such as Phosphorus, Magnesium, Iron and Zinc that work as a coenzyme to release energy in various metabolic pathways. 

Combine this paratha with your choice of dals or sprout subzi to make it a complete protein meal.

Can Diabetics, heart patients and overweight individuals have whole wheat paratha?

Yes, they can. In this recipe we have used little fat. So just be careful in the amount of ghee or oil you use. 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.

What is a healthy accompaniment to paratha?

Paratha pairs well with any healthy subzi. You could try our bhindi masala recipe or our rajma recipe. This is far better option than having rajma + chawal as carbs are too high.

Rajma
Rajma

Whole wheat paratha is good for

1. Weight Gain 

2. Healthy Lifestyle

3. Kids

4. Healthy individual

5. Diabetics

6. Heart Patients

 

How to burn 126 calories that come from one Plain Paratha?

Walking (6 kmph)     =

        38

 mins

Running (11 kmph)     = 

        13

 mins

Cycling (30 kmph)     =

        17

 mins

Swimming (2 kmph)     =

        22

 mins

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

 

 

Value per paratha% Daily Values
Energy126 cal6%
Protein2.6 g5%
Carbohydrates15.7 g5%
Fiber2.6 g10%
Fat6.2 g9%
Cholesterol0 mg0%
VITAMINS
Vitamin A53.1 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C0 mg0%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)7.8 mcg4%
MINERALS
Calcium10.4 mg2%
Iron1.1 mg5%
Magnesium28.6 mg8%
Phosphorus76.9 mg13%
Sodium4.3 mg0%
Potassium68.2 mg1%
Zinc0.5 mg5%
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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