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Wash and chop the vegetables
Wash the green chilies and coriander leaves and chop them finely.
Paneer paratha
Paneer paratha has 166.9 calories per serving (1 Large Piece) — that's 314.2 calories per 100g. It provides 4.1g protein, 16.4g carbs, and 9.4g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, PCOS. 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 Paneer paratha in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories166.9 kcal
- Carbs16.4 g (65.6 kcal)
- Protein4.1 g (16.5 kcal)
- Fats9.4 g (84.8 kcal)
Nutrition Label
Paneer paratha
- Serving Size1 Large Piece (50 g)
- Calories166.9 kcal
- Carbs16.4 g
- Fiber3.0 g
- Sugar1.3 g
- Protein4.1 g
- Fat9.4 g
- Saturated fat5.6 g
- Mono unsaturated fat2.7 g
- Poly unsaturated fat0.5 g
- Cholesterol20.1 mg
- Sodium80.1 mg
Nutrition per 100g
- Calories314.2 kcal
- Carbs30.9 g
- Fiber5.6 g
- Sugar2.5 g
- Protein7.8 g
- Fat17.7 g
- Cholesterol37.8 mg
- Sodium150.7 mg
1 serving = 53.1g
Cooking time: 10 minutes
Serves: 12 persons
Ingredients
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
Paneer
100 Grams
Salt
2.5 Grams
Water
100 Milliliter
Garam masala powder
5 Grams
Cumin powder
0.5 Tea Spoon
Instructions
1
2
Make the dough
In a bowl, add wheat flour, crumbled paneer, chopped green chilies, coriander leaves, cumin powder, garam masala, turmeric powder, 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 it hot
Once done transfer it to a serving plate and serve hot.
Also Known As
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 | Paneer paratha | Aloo paratha | Batata paratha | Potato paratha |
|---|---|---|---|---|
| Calories | 166.9 kcal | 156.8 kcal | 156.8 kcal | 156.8 kcal |
| Carbs | 16.4 g | 17.2 g | 17.2 g | 17.2 g |
| Protein | 4.1 g | 2.8 g | 2.8 g | 2.8 g |
| Fat | 9.4 g | 8.5 g | 8.5 g | 8.5 g |
| Fiber | 3 g | 3 g | 3 g | 3 g |
| Sugar | 1.3 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 80.1 mg | 91.8 mg | 91.8 mg | 91.8 mg |
| Cholesterol | 20.1 mg | 20.2 mg | 20.2 mg | 20.2 mg |
Health Goals Suitability
Weight Loss
At just 166.9 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (4.1g 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 (5.6g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Low GI (44) with 3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Large Piece (~53.1g) 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 (~53.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~53.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~53.1g) 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.
Meal prep friendly
Paneer 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 (333.8-500.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Paneer paratha contains 166.9 kcal (4.1g protein, 16.4g carbs, 9.4g fat). That's 314.2 kcal per 100g. You can track exact portions in the Hint app.
At just 166.9 kcal per serving, this is an excellent choice for weight management. 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 3g 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.
Paneer paratha has 4.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Paneer paratha is light enough for dinner at 166.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paneer 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 3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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/138.3.439Curcumin 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/foods6100092
