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Aloo Paratha Calories: 1, 2, 3, 4 Pieces | Per 100g | With Ghee & Oil
By Asfia Fatima, Chief Dietitian at Clearcals
Aloo paratha is calorie-dense, with 157 kcal for one large piece (50g). The macros are 44% carbohydrates, 7% protein, and 49% fat — making portion control essential when including it in your diet.
This guide gives you the exact calorie count for every serving size, cooking method, and paratha variant, along with health guidance for weight loss, diabetes, and more.
Track your aloo paratha intake with the Hint app.
Aloo Paratha Calories: Quick Reference Table
| Size | 1 Paratha | 2 Parathas | 3 Parathas | 4 Parathas |
|---|---|---|---|---|
| Small (30g) | 94 kcal | 188 kcal | 282 kcal | 376 kcal |
| Medium (40g) | 125 kcal | 250 kcal | 375 kcal | 500 kcal |
| Large (50g) | 157 kcal | 314 kcal | 471 kcal | 628 kcal |
1 Aloo Paratha Calories
1 small aloo paratha (30g) has 94 kcal. 1 medium (40g) has 125 kcal. 1 large (50g) has 157 kcal. The calorie count depends on the size and the amount of oil or ghee used during cooking. A dry-cooked (no oil) paratha will have approximately 10–15% fewer calories than the standard figure.
| Size | Calories | Protein | Fat |
|---|---|---|---|
| Small (30g) | 94 kcal | ~0.8g | ~2.6g |
| Medium (40g) | 125 kcal | ~1.1g | ~3.4g |
| Large (50g) | 157 kcal | ~1.4g | ~4.3g |
2 Aloo Paratha Calories
2 small aloo parathas (60g) contain 188 kcal. 2 medium parathas (80g) contain 250 kcal. 2 large parathas (100g) contain 314 kcal. Two medium aloo parathas is a common breakfast serving — at 250 kcal, this accounts for roughly 12–15% of a typical adult's daily calorie budget.
3 Aloo Paratha Calories
3 small aloo parathas (90g) contain 282 kcal. 3 medium parathas (120g) contain 375 kcal. 3 large parathas (150g) contain 471 kcal. At this quantity, the fat contribution is significant — three large parathas provide approximately 13g of fat, of which ~7g is saturated fat.
4 Aloo Paratha Calories
4 small aloo parathas (120g) contain 376 kcal. 4 medium parathas (160g) contain 500 kcal. 4 large parathas (200g) contain 628 kcal.
Aloo Paratha Calories Per 100g
100g of aloo paratha contains approximately 314 kcal, with ~34g carbohydrates, ~5.6g protein, and ~17g fat. This is roughly double the 50g (1 large) paratha values since one large paratha weighs 50g.
| Nutrient | Per 50g (1 Large) | Per 100g |
|---|---|---|
| Calories | 157 kcal | ~314 kcal |
| Carbohydrates | 17.2g | ~34g |
| Protein | 2.8g | ~5.6g |
| Fat | 8.5g | ~17g |
| Saturated Fat | 5.0g | ~10g |
| Fiber | 3.0g | ~6g |
Aloo Paratha Calories With Ghee and Oil
Adding ghee or oil significantly increases the calorie count. A teaspoon (5g) of ghee adds 45 kcal; a teaspoon of oil adds approximately 45 kcal as well.
| Preparation | 1 Large (50g) | Extra Calories |
|---|---|---|
| Without oil (dry-cooked) | ~133 kcal | — |
| Standard (1 tsp oil) | 157 kcal | +45 kcal |
| With ghee (1 tsp) | ~202 kcal | +45 kcal |
| With extra ghee (2 tsp) | ~247 kcal | +90 kcal |
Aloo Paratha Protein
1 large aloo paratha (50g) contains approximately 2.8g of protein — relatively low compared to protein-rich foods. Aloo paratha is not a significant protein source. To balance a meal, pair it with:
- Curd (100g): adds ~3.5g protein
- Dal (150g): adds ~7g protein
- Paneer (50g): adds ~8.5g protein
| Size | Protein |
|---|---|
| Small (30g) | ~0.8g |
| Medium (40g) | ~1.1g |
| Large (50g) | ~2.8g |
Aloo Paratha Nutrition Per 50g (1 Large)
| Nutrient | Per 50g (1 Large Aloo Paratha) |
|---|---|
| Calories | 157 kcal |
| Carbohydrates | 17.2g |
| Protein | 2.8g |
| Fat | 8.5g |
| Dietary Fiber | 3.0g |
| Sugar | 0.8g |
| Saturated Fat | 5.0g |
| Monounsaturated Fat | 2.4g |
| Polyunsaturated Fat | 0.6g |
| Cholesterol | 20mg |
| Sodium | 92mg |
Aloo paratha is a good source of dietary fiber, manganese, selenium, and vitamin D. However, its high saturated fat content (5g per 50g serving) means moderation is important.
Watch: How to Track Aloo Paratha Calories on the Hint App
Aloo Paratha Benefits
Despite its high-calorie content, aloo paratha offers some nutritional value:
- Fiber (3g per large paratha): Supports digestion and promotes satiety
- Selenium: Supports thyroid health and antioxidant function
- Vitamin D: Promotes bone health and immune function
- Manganese: Supports metabolism and bone formation
However, its high saturated fat content means moderation is essential.
Is Aloo Paratha Healthy?
Aloo paratha can be part of a balanced diet when eaten in moderation (1 medium paratha, ~125 kcal). It provides fiber, selenium, and vitamin D. The main concern is its high saturated fat content — 5g per large paratha — which can affect cardiovascular health and weight management if consumed in excess.
Is Aloo Paratha Good for Weight Loss?
No — aloo paratha's high calorie density and saturated fat content make it unsuitable as a regular food for weight loss. One large paratha is 157 kcal; two medium parathas with ghee can exceed 350 kcal for a single meal component. If you enjoy aloo paratha while trying to lose weight, limit portions to 1 small-medium piece, avoid added ghee, and pair with protein-rich sides.
Is Aloo Paratha Good for Diabetes?
No — aloo paratha has a high glycemic index due to refined flour and potato filling, causing rapid blood sugar spikes. The saturated fat content further complicates metabolic management. For those with diabetes, pair aloo paratha (in small portions) with low-fat curd, dal, or legumes to reduce glycemic impact.
Is Aloo Paratha Good for Blood Pressure?
Aloo paratha is low in sodium (92mg per large paratha), but its high saturated fat content makes it less ideal for those managing hypertension. Heart-healthy choices should prioritize unsaturated fats over saturated fats.
Is Aloo Paratha Good for PCOS?
Less suitable — aloo paratha's high glycemic index and saturated fats can worsen insulin resistance associated with PCOS. For PCOS-friendly meal planning, explore personalised diet plans available through Hint Pro or Hint Premium.
Is Aloo Paratha Good for Thyroid Health?
Yes — aloo paratha is a good source of selenium, an essential mineral for proper thyroid gland function. For thyroid-specific dietary guidance, consult a Hint Premium dietitian.
Is Aloo Paratha Good for Immunity?
Aloo paratha contains selenium, vitamin D, and manganese — all of which contribute to immune health. However, due to its saturated fat content, other whole foods provide these nutrients with fewer metabolic trade-offs.
Is Aloo Paratha Good for Muscle Gain?
Not ideal — aloo paratha is low in protein (2.8g per large paratha) and high in saturated fat. For muscle gain, pair it with high-protein foods and use it as an energy source rather than a protein source. Track your protein intake with the Hint app.
Is Aloo Paratha Good for Weight Gain?
Yes — aloo paratha is calorie-dense and can support healthy weight gain when paired with protein-rich foods like curd, raita, dal, or paneer. The combination provides both energy and the protein needed for muscle growth.
Is Aloo Paratha Good for Fat Loss?
No — its high saturated fat content makes aloo paratha unsuitable for fat loss goals. For fat loss, prioritize high-protein, high-fiber foods with lower saturated fat content. The Hint app offers a wide selection of fat-loss-friendly Indian recipes.
Top 8 Healthy Aloo Paratha Alternatives
1. Plain Paratha Calories
A large plain paratha (50g) has approximately 182 kcal — higher than aloo paratha because it uses more oil/ghee without the filling volume. A small (30g) plain paratha has 109 kcal; a medium (40g) has 145 kcal.
| Size | 1 Paratha | 2 Parathas | 3 Parathas | 4 Parathas | 5 Parathas |
|---|---|---|---|---|---|
| Small (30g) | 109 kcal | 218 kcal | 327 kcal | 436 kcal | 545 kcal |
| Medium (40g) | 145 kcal | 291 kcal | 436 kcal | 581 kcal | 727 kcal |
| Large (50g) | 182 kcal | 363 kcal | 545 kcal | 727 kcal | 908 kcal |
Paratha protein: A large plain paratha (50g) contains approximately 3.2g of protein.
2. Paneer Paratha Calories
A large paneer paratha (50g) has 167 kcal and approximately 4.1g of protein — more balanced than aloo paratha due to paneer's higher protein content. It is a good source of dietary fiber, manganese, lutein, phosphorus, selenium, and vitamin D.
3. Methi Paratha Calories
One large methi paratha (50g) has 164 kcal. Methi (fenugreek) adds dietary fiber, beta-carotene, lutein, selenium, and vitamin D — making it one of the more nutritious paratha options.
4. Gobi Paratha Calories
A large gobi paratha (50g) has 147 kcal — lighter than aloo paratha due to cauliflower's low calorie density. Good source of dietary fiber, manganese, and selenium.
5. Lachha Paratha Calories
A large lachha paratha (50g) has 182 kcal — higher than aloo paratha due to the additional oil/ghee used in the layering process.
6. Mooli Paratha Calories
A large mooli (radish) paratha (50g) has 157 kcal — the same as aloo paratha. Radish is low-calorie and provides vitamin C and fiber.
7. Palak Paratha Calories
A large palak (spinach) paratha (50g) has 151 kcal — one of the lowest-calorie stuffed parathas. Spinach adds iron, fiber, beta-carotene, lutein, selenium, manganese, and vitamin D.
8. Onion Paratha Calories
A large onion paratha (50g) has 157 kcal — the same as an aloo paratha. Provides dietary fiber, vitamin D, and essential minerals.
Paratha Calories Comparison Table
| Paratha Variety | Calories (1 large, 50g) |
|---|---|
| Green peas carrot paratha | 146 kcal |
| Mushroom paratha | 147 kcal |
| Gobi paratha | 147 kcal |
| Palak paratha | 151 kcal |
| Spring onion paratha | 154 kcal |
| Aloo paratha | 157 kcal |
| Ragi aloo paratha | 157 kcal |
| Onion paratha | 157 kcal |
| Radish paratha | 157 kcal |
| Ajwain paratha | 163 kcal |
| Methi paratha | 164 kcal |
| Paneer paratha | 167 kcal |
| Plain paratha | 182 kcal |
| Lachha paratha | 182 kcal |
| Rajgira paratha | 209 kcal |
Final Thoughts
Aloo paratha is delicious and comforting, but calorie-dense (157 kcal per large piece) and high in saturated fat. Enjoyed in moderation — 1 medium paratha paired with protein-rich curd or dal — it can fit into a balanced diet.
The Hint app helps you track aloo paratha calories accurately, explore healthier alternatives, and access personalised diet plans through Hint Pro and Hint Premium.
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About the Author
Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.
She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.
At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.
🔗 Connect with Asfia on LinkedIn
