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Prepare the dough
In a bowl, add wheat flour, sugar, water and knead it to a dough. Let it rest for 20 minutes. Divide the dough into equal portions.
Paalparatha
Paalparatha has 184.4 calories per serving (1 Large Piece) — that's 349.2 calories per 100g. It provides 3g protein, 21g carbs, and 9.8g fat. With a medium glycemic index (GI: 66), this recipe is suitable for weight loss. The 3.2g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Paalparatha in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories184.4 kcal
- Carbs21.0 g (84.0 kcal)
- Protein3.0 g (12.1 kcal)
- Fats9.8 g (88.4 kcal)
Nutrition Label
Paalparatha
- Serving Size1 Large Piece (50 g)
- Calories184.4 kcal
- Carbs21.0 g
- Fiber3.2 g
- Sugar3.3 g
- Protein3.0 g
- Fat9.8 g
- Saturated fat5.9 g
- Mono unsaturated fat2.8 g
- Poly unsaturated fat0.6 g
- Cholesterol24.2 mg
- Sodium0.8 mg
Nutrition per 100g
- Calories349.2 kcal
- Carbs39.8 g
- Fiber6.1 g
- Sugar6.3 g
- Protein5.7 g
- Fat18.6 g
- Cholesterol45.7 mg
- Sodium1.5 mg
1 serving = 52.8g
Cooking time: 25 minutes
Serves: 10 persons
Ingredients
Ghee clarified butter
20 Tea Spoon
Sugar
2 Table Spoon
Whole wheat flour
300 Grams
Water
100 Milliliter
Instructions
1
2
Cook the paratha
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.
3
Serve it
Once done transfer it to a serving plate and serve hot.
Glycemic Index
66 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 | Paalparatha | Chapati with ghee | Ghee naal chapati | Khoba roti |
|---|---|---|---|---|
| Calories | 184.4 kcal | 112 kcal | 112 kcal | 149.9 kcal |
| Carbs | 21 g | 17.9 g | 17.9 g | 21.5 g |
| Protein | 3 g | 3 g | 3 g | 3.6 g |
| Fat | 9.8 g | 3.2 g | 3.2 g | 5.5 g |
| Fiber | 3.2 g | 3.2 g | 3.2 g | 3.8 g |
| Sugar | 3.3 g | 0.5 g | 0.5 g | 0.6 g |
| Sodium | 0.8 mg | 37.1 mg | 37.1 mg | 110.6 mg |
| Cholesterol | 24.2 mg | 7.1 mg | 7.1 mg | 12.9 mg |
Health Goals Suitability
Weight Loss
At just 184.4 kcal per serving, this is an excellent choice for weight management. The 3.2g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 66). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3g 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 (5.9g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (66) 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.
Portion Guidance
Weight Loss
1 Large Piece (~52.8g) 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 (~52.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~52.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~52.8g) 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
Paalparatha 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 (368.8-553.2 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 Paalparatha contains 184.4 kcal (3g protein, 21g carbs, 9.8g fat). That's 349.2 kcal per 100g. You can track exact portions in the Hint app.
At just 184.4 kcal per serving, this is an excellent choice for weight management. The 3.2g 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: 66). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 66 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paalparatha has 3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Paalparatha is light enough for dinner at 184.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paalparatha 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.2003.09.004Replacing 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.0000000000000510Portion 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
