Looking for a Personalized Diet Plan?
Prepare the dough
In a bowl, add wheat flour, spinach puree, sauteed corn, green chilies paste, salt, water and knead it to a dough. Let it rest for 20 minutes. Divide the dough into equal portions.
Chola cheera paraatha
Chola cheera paraatha has 151.1 calories per serving (1 Large Piece) — that's 301.5 calories per 100g. It provides 2.5g protein, 14.2g carbs, and 9.4g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss. The 2.6g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Chola cheera paraatha in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories151.1 kcal
- Carbs14.2 g (56.8 kcal)
- Protein2.5 g (10.0 kcal)
- Fats9.4 g (84.3 kcal)
Nutrition Label
Chola cheera paraatha
- Serving Size1 Large Piece (50 g)
- Calories151.1 kcal
- Carbs14.2 g
- Fiber2.6 g
- Sugar0.8 g
- Protein2.5 g
- Fat9.4 g
- Saturated fat5.2 g
- Mono unsaturated fat2.7 g
- Poly unsaturated fat0.8 g
- Cholesterol20.4 mg
- Sodium69.7 mg
Nutrition per 100g
- Calories301.5 kcal
- Carbs28.3 g
- Fiber5.1 g
- Sugar1.6 g
- Protein5.0 g
- Fat18.7 g
- Cholesterol40.7 mg
- Sodium139.2 mg
1 serving = 50.1g
Cooking time: 15 minutes
Serves: 15 persons
Ingredients
Corn raw
100 Grams
Ghee clarified butter
24 Tea Spoon
Whole wheat flour
300 Grams
Spinach
100 Grams
Lemon juice
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
2.5 Grams
Water
100 Milliliter
Green Chilli paste
10 Grams
Instructions
3
1
Make a puree
Wash the spinach leaves thoroughly, chop them add lemon juice to them, and blend it into a puree.
2
Sautee the corn
Sautee the corn with little oil. Add salt and slightly mash them.
4
Cook the parathas
Heat a girdle, roll out a portion of dough with a rolling pin, place the paratha on it. Cook it on one side for 30 seconds, apply ghee, flip and cook the other side by applying ghee.
5
Serve it
Once done transfer it to a serving plate and serve hot with raita or curd.
Also Known As
Glycemic Index
56 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 | Chola cheera paraatha | Palak paratha | Palak Parotta | Palak poratha |
|---|---|---|---|---|
| Calories | 151.1 kcal | 150.5 kcal | 150.5 kcal | 150.5 kcal |
| Carbs | 14.2 g | 15.8 g | 15.8 g | 15.8 g |
| Protein | 2.5 g | 2.8 g | 2.8 g | 2.8 g |
| Fat | 9.4 g | 8.5 g | 8.5 g | 8.5 g |
| Fiber | 2.6 g | 3 g | 3 g | 3 g |
| Sugar | 0.8 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 69.7 mg | 83.7 mg | 83.7 mg | 83.7 mg |
| Cholesterol | 20.4 mg | 20.7 mg | 20.7 mg | 20.7 mg |
Health Goals Suitability
Weight Loss
At just 151.1 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.5g 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
Watch your intake — saturated fat (5.2g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (56) 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
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Large Piece (~50.1g) 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 (~50.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~50.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~50.1g) 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
Chola cheera paraatha 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 (302.1-453.2 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 Chola cheera paraatha contains 151.1 kcal (2.5g protein, 14.2g carbs, 9.4g fat). That's 301.5 kcal per 100g. You can track exact portions in the Hint app.
At just 151.1 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chola cheera paraatha has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Chola cheera paraatha is light enough for dinner at 151.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Chola cheera paraatha 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.
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.2003.09.004Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510
