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Wash the radish
Wash the radish and grate them finely.
Palak mooli paratha
Palak mooli paratha has 134.8 calories per serving (1 Large Piece) — that's 261.2 calories per 100g. It provides 2.4g protein, 13.5g carbs, and 7.9g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, PCOS. The 2.5g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Palak mooli paratha in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories134.8 kcal
- Carbs13.5 g (53.9 kcal)
- Protein2.4 g (9.5 kcal)
- Fats7.9 g (71.4 kcal)
Nutrition Label
Palak mooli paratha
- Serving Size1 Large Piece (50 g)
- Calories134.8 kcal
- Carbs13.5 g
- Fiber2.5 g
- Sugar0.4 g
- Protein2.4 g
- Fat7.9 g
- Saturated fat4.8 g
- Mono unsaturated fat2.2 g
- Poly unsaturated fat0.5 g
- Cholesterol19.5 mg
- Sodium2724.4 mg
Nutrition per 100g
- Calories261.2 kcal
- Carbs26.1 g
- Fiber4.9 g
- Sugar0.8 g
- Protein4.6 g
- Fat15.4 g
- Cholesterol37.8 mg
- Sodium5279.2 mg
1 serving = 51.6g
Cooking time: 10 minutes
Serves: 14 persons
Ingredients
Ghee clarified butter
22 Tea Spoon
Whole wheat flour
300 Grams
Spinach
100 Grams
Radish round, white skin
100 Grams
Salt
2.5 Grams
Water
100 Milliliter
Green Chilli paste
10 Grams
Instructions
1
2
Make the dough
In a bowl, add wheat flour, grated radish, chopped spinach leaves, green chilies paste, salt, water and knead it to a dough. Let it rest for 20 minutes. Divide the dough into equal portions.
3
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.
4
Serve hot
Once done transfer it to a serving plate and serve hot.
Glycemic Index
44 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Palak mooli paratha | Mula paratha | Mullangi parata | Mullangi Parotta |
|---|---|---|---|---|
| Calories | 134.8 kcal | 156.9 kcal | 156.9 kcal | 156.9 kcal |
| Carbs | 13.5 g | 16 g | 16 g | 16 g |
| Protein | 2.4 g | 2.6 g | 2.6 g | 2.6 g |
| Fat | 7.9 g | 9.2 g | 9.2 g | 9.2 g |
| Fiber | 2.5 g | 2.9 g | 2.9 g | 2.9 g |
| Sugar | 0.4 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 2724.4 mg | 81.5 mg | 81.5 mg | 81.5 mg |
| Cholesterol | 19.5 mg | 22.6 mg | 22.6 mg | 22.6 mg |
Health Goals Suitability
Weight Loss
At just 134.8 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.5g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.4g 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 — sodium (2724.4mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (44) with 2.5g fiber supports insulin sensitivity — key for PCOS management.
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 (~51.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Large Piece (~51.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~51.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~51.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Palak mooli 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.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (269.6-404.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Palak mooli paratha contains 134.8 kcal (2.4g protein, 13.5g carbs, 7.9g fat). That's 261.2 kcal per 100g. You can track exact portions in the Hint app.
At just 134.8 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.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.5g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Palak mooli paratha has 2.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Palak mooli paratha is light enough for dinner at 134.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Palak mooli 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.
Low GI (44) with 2.5g fiber supports insulin sensitivity — key for PCOS management.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2
