Nutritional Facts of Pudina Paratha, Mint Paratha, Calories in Pudina Paratha, Mint Paratha

by Tarla Dalal
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How many calories does one Pudina Paratha, Mint Paratha have?

One Pudina Paratha, Mint Paratha gives 143 calories. Out of which carbohydrates comprise 63 calories, proteins account for 10 calories and remaining calories come from fat which is 70 calories. One Pudina Paratha, Mint Paratha provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Pudina Paratha, Mint Paratha | pudina paratha recipe | healthy mint paratha | Punjabi pudina paratha | with amazing 24 pictures.

Pudina Paratha also known as Mint Paratha is made from healthy ingredients like pudina, whole wheat flour and Indian spices. This Pudina Paratha is a popular Punjabi breakfast option. It is a unique mint paratha recipe made with minimum of ingredients and is super easy. This paratha recipe is sustaining and wholesome.

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 pudina paratha recipe.

To make pudina paratha, take fresh mint leaves. You will know the leaves are fresh when they are bright green in color and not yellow. To knead the dough for paratha, in a bowl take fresh and washed mint leaves, pudina enhances the flavour and aroma of the Mint Paratha but if you do not have fresh mint leaves then you can make use of dried mint leaves. Add whole wheat flour and oil. Addition of oil helps in making the paratha softer. Further, add the ajwain. Crush them lightly between your palms before adding to get the most from it. Next, add red chilli powder. Add warm water and knead to a soft dough. Next, divide, shape and flatten the dough between your palms. Roll a portion into a 200 mm. (8”) diameter circle using whole wheat flour for rolling and grease it evenly using a little oil and fold the 2 opposite corners of the roti towards the centre, without overlapping them. Now fold the other 2 opposite corners similarly to make a square envelope. Next, heat a non-stick tava (griddle) and cook the paratha using a little oil till it turns golden brown in colour from both the sides. Serve the mint paratha hot with fresh curds and pickle.

Mint has an aroma that cannot be locked up! As the Pudina Paratha cooks on the tava, whiffs of mint and carom seeds fill the air, preparing the diners for the wonderful meal that awaits them.

See why this is a healthy mint paratha? Made mainly from 2 healthy ingredients, whole wheat flour and pudina. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI foodMint (pudina) is rich in vitamin A (10% of RDA) and Vitamin C (20.25%) which serve as an additional boost to bring relief from cough, sore throat and also cold.

These Pudina 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.

Is Pudina Paratha, Mint Paratha healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

1. Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves

2. 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.

3. Benefits of Carom Seeds, Ajwain : carom seeds are good for digestion. Its active compound thymol helps in the secretion of digestive juices in the stomach which prevents indigestion. To overcome stomach pain, acidity, bloating and flatulence ajwain is a very good remedy. Ajwain water is also known to help boost metabolism and aid in weight loss. Including ajwain in the form of Ajwain Roti will be good for those suffering from high BP. See here detailed benefits of carom seeds, ajwain.

4. Kashmiri chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copper, potassium, manganese, magnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive tract.

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 Pudina Paratha, Mint Paratha?

Yes, pudina ki paratha is healthy. Made up of mint leaves and whole wheat flour. Lets understand them.

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.

Can healthy individuals have Pudina Paratha, Mint Paratha?

Yes, this is a healthy paratha.

What is a healthy accompaniment to this paratha?

We suggest you pair it with homemade curds using cows milk, low fat curds or Homemade full fat curds.

Low Fat Curds ( How To Make Low Fat Curds)

Low Fat Curds ( How To Make Low Fat Curds)

Pudina ki Paratha is good for

1. Weight Loss

2. Diabetics

3. Heart Patients

4. Healthy Lifestyle

One Pudina Paratha, Mint Paratha is high in

1. 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.

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

3. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.

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

5. 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 143 calories that come from one Pudina Paratha, Mint Paratha?

Walking (6 kmph) = 43 mins
Running (11 kmph) = 14 mins
Cycling (30 kmph) = 19 mins
Swimming (2 kmph) = 25 mins

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

Value per paratha% Daily Values
Energy143 cal7%
Protein2.7 g5%
Carbohydrates15.9 g5%
Fiber2.8 g11%
Fat7.9 g12%
Cholesterol0 mg0%
Vitamin A108.6 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1 mg8%
Vitamin C0.7 mg2%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)10.6 mcg5%
Calcium15.4 mg3%
Iron1.5 mg7%
Magnesium30.1 mg9%
Phosphorus78.5 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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