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Boil the potatoes
Wash and boil the potatoes in a pressure cooker. Once cool, peel them and mash thoroughly.
Batata paratha
Batata paratha has 156.8 calories per serving (1 Large Piece) — that's 293.9 calories per 100g. It provides 2.8g protein, 17.2g carbs, and 8.5g fat. With a medium glycemic index (GI: 64), this recipe is suitable for weight loss, heart health. The 3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Batata paratha in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories156.8 kcal
- Carbs17.2 g (68.9 kcal)
- Protein2.8 g (11.1 kcal)
- Fats8.5 g (76.8 kcal)
Nutrition Label
Batata paratha
- Serving Size1 Large Piece (50 g)
- Calories156.8 kcal
- Carbs17.2 g
- Fiber3.0 g
- Sugar0.8 g
- Protein2.8 g
- Fat8.5 g
- Saturated fat5.0 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat0.6 g
- Cholesterol20.2 mg
- Sodium91.8 mg
Nutrition per 100g
- Calories293.9 kcal
- Carbs32.3 g
- Fiber5.7 g
- Sugar1.5 g
- Protein5.2 g
- Fat16.0 g
- Cholesterol37.9 mg
- Sodium172.1 mg
1 serving = 53.3g
Cooking time: 10 minutes
Serves: 12 persons
Ingredients
Potato
100 Grams
Ghee clarified butter
20 Tea Spoon
Whole wheat flour
300 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Turmeric powder
2.5 Grams
Salt
2.5 Grams
Water
100 Milliliter
Garam masala powder
1 Tea Spoon
Amchur powder
1 Tea Spoon
Instructions
1
2
Prepare the dough
In a bowl add wheat flour, add salt, water and knead it to a soft dough. Keep it aside covered with a cloth.
3
Prepare the stuffing
In a bowl add mashed potatoes, chopped coriander leaves, green chilies, garam masala powder, amchur powder, turmeric powder, salt, and mix well.
4
Add the stuffing
Divide the dough into equal portions,flatten it into a small circle using rolling pin, to it add potato stuffing,gather the sides of the dough and bring them together.Roll it to desired thickness .Do not apply pressure.
5
Cook the parathas
Preheat a skillet/tava on medium heat and place the filled paratha. Allow it to cook on medium heat for about 30 to 45 seconds and flip over. Apply ghee on one side and flip it gently and cook the other side.
6
Serve it
Once done serve it hot with raita or pickle.
Glycemic Index
64 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Batata paratha | Aloo cheese paratha | Aloo Cheese Parotta | Aloo cheese porota |
|---|---|---|---|---|
| Calories | 156.8 kcal | 158.6 kcal | 158.6 kcal | 158.6 kcal |
| Carbs | 17.2 g | 16.2 g | 16.2 g | 16.2 g |
| Protein | 2.8 g | 3.3 g | 3.3 g | 3.3 g |
| Fat | 8.5 g | 9 g | 9 g | 9 g |
| Fiber | 3 g | 2.8 g | 2.8 g | 2.8 g |
| Sugar | 0.8 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 91.8 mg | 85.1 mg | 85.1 mg | 85.1 mg |
| Cholesterol | 20.2 mg | 22.1 mg | 22.1 mg | 22.1 mg |
Health Goals Suitability
Weight Loss
At just 156.8 kcal per serving, this is an excellent choice for weight management. The 3g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 64). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (20.2mg) and low saturated fat (5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (64) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Large Piece (~53.3g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Large Piece (~53.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~53.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~53.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Batata paratha stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (313.5-470.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Batata paratha contains 156.8 kcal (2.8g protein, 17.2g carbs, 8.5g fat). That's 293.9 kcal per 100g. You can track exact portions in the Hint app.
At just 156.8 kcal per serving, this is an excellent choice for weight management. The 3g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 64). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 64 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Batata paratha has 2.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Batata paratha is light enough for dinner at 156.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Batata paratha is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (64) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
