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Prepare the dough
In a bowl, add amaranth(rajgira) flour, salt, water and knead it to a dough. Let it rest for 20 minutes. Divide the dough into equal portions.
Rajgira paratha
Rajgira paratha has 209.2 calories per serving (1 Large Piece) — that's 414.2 calories per 100g. It provides 4.5g protein, 19.9g carbs, and 12.4g fat. With a low glycemic index (GI: 53), this recipe is suitable for diabetes management.
Track the exact calories and macros of Rajgira paratha in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories209.2 kcal
- Carbs19.9 g (79.6 kcal)
- Protein4.5 g (17.9 kcal)
- Fats12.4 g (111.6 kcal)
Nutrition Label
Rajgira paratha
- Serving Size1 Large Piece (50 g)
- Calories209.2 kcal
- Carbs19.9 g
- Fiber0.0 g
- Sugar0.0 g
- Protein4.5 g
- Fat12.4 g
- Saturated fat7.4 g
- Mono unsaturated fat3.2 g
- Poly unsaturated fat1.0 g
- Cholesterol25.3 mg
- Sodium220.7 mg
Nutrition per 100g
- Calories414.2 kcal
- Carbs39.4 g
- Fiber0.0 g
- Sugar0.0 g
- Protein8.9 g
- Fat24.6 g
- Cholesterol50.2 mg
- Sodium437.0 mg
1 serving = 50.5g
Cooking time: 25 minutes
Serves: 10 persons
Ingredients
Ghee clarified butter
20 Tea Spoon
Salt
1 Tea Spoon
Water
100 Milliliter
Amaranth flour
300 Grams
Instructions
1
2
Cook the paratha
Heat a girdle ,roll out a portion of dough with 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.
Also Known As
Glycemic Index
53 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.
Health Goals Suitability
Weight Loss
At 209.2 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 53, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (4.5g 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 (7.4g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Large Piece (~50.5g) 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 (~50.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~50.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~50.5g) 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
Rajgira 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 (418.3-627.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Rajgira paratha contains 209.2 kcal (4.5g protein, 19.9g carbs, 12.4g fat). That's 414.2 kcal per 100g. You can track exact portions in the Hint app.
At 209.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 53, this recipe supports stable blood sugar levels. The glycemic index is 53 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Rajgira paratha has 4.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Rajgira paratha at 209.2 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Rajgira 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
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.26.8.2261Replacing 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
