Paneer Paratha calories
per paratha, not per 100 g
The short answer
One paratha, weighed
302kcal 1 paneer paratha — taken as 120 g — has about 302 calories, with 12.2 g protein, 26.2 g carbohydrate and 16.6 g fat. Two come to 605 kcal, three to 907 kcal.
Per 100 g, paneer paratha carries 252 kcal ਅਤੇ 10.2 g protein.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 paneer paratha entered at 120 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Serving assumed: 1 paneer paratha ≈ 120 g — whole wheat with paneer stuffing, cooked in 1 teaspoon of oil. Change the portion and every number below changes with it.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 paneer paratha entered at 120 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
From a table row to one paratha
- Read the per-100 g row for paneer paratha out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 252 kcal ਅਤੇ 10.2 g protein per 100 g.
- Weigh what is actually served. This site enters 1 paneer paratha at 120 g (whole wheat with paneer stuffing, cooked in 1 teaspoon of oil). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 252 × 120 ÷ 100 = 302 kcal per paratha. Nothing is rounded up, adjusted or smoothed — two parathas are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per paratha = per 100 g × serving grams ÷ 100 Paneer Paratha = 252 kcal × 120 g ÷ 100 = 302 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Paneer Paratha, entered by the portion
The kitchen ledger: one paratha at 120 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 paratha | 120 g | 302 kcal | 12.2 g | 26.2 g | 16.6 g | 4.2 g |
| 2 ਪਰੌਂਠੇ | 240 g | 605 kcal | 24.5 g | 52.3 g | 33.1 g | 8.4 g |
| 3 ਪਰੌਂਠੇ | 360 g | 907 kcal | 36.7 g | 78.5 g | 49.7 g | 12.6 g |
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 paneer paratha entered at 120 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 paneer paratha (120 g) |
|---|---|---|
| Energy | 252 kcal | 302 kcal |
| Protein | 10.2 g | 12.2 g |
| Carbohydrate (available) | 21.8 g | 26.2 g |
| Fat | 13.8 g | 16.6 g |
| Dietary fibre | 3.5 g | 4.2 g |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
What it takes to burn off 1 paneer paratha of paneer paratha
Minutes of activity for a 70 kg adult to spend 302 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where paneer paratha sits in an Indian plate
Among the 20 breads & rotis entries on this site, paneer paratha ranks 1st for protein (10.2 g per 100 g) and 15th for energy density (252 kcal per 100 g). Nothing else in the group carries more protein per 100 g.
Protein supplies 16% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. Fibre is moderate at 3.5 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
ਸਵਾਲ
How many calories are in 1 paneer paratha?
About 302 kcal for 1 paneer paratha, taken as 120 g (whole wheat with paneer stuffing, cooked in 1 teaspoon of oil). Two come to roughly 605 kcal and three to 907 kcal. Per 100 g, paneer paratha carries 252 kcal.
How much protein is in paneer paratha?
10.2 g per 100 g, which works out to 12.2 g in 1 paneer paratha. That is 16% of the energy in this food, and ranks 1st of 20 in the breads & rotis group on this site.
Is paneer paratha good for weight loss?
At 252 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume whole wheat with paneer stuffing, cooked in 1 teaspoon of oil. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from breads & rotis, and three from elsewhere with a similar energy density.
Where this number comes from
Recipe analysis from sourced ingredients. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
Recipe and finished weight: 38 g atta for the covering, 45 g crumbled paneer for the stuffing, cooked in about 7 g of oil. Finished weight 120 g, one paratha.
Confidence in the quantities: medium. There is a real assumption here about how much of something went in, but it sits inside a narrow normal range.
ਸਰੋਤ ਕਤਾਰ: IFCT 2017 A019, Wheat flour, atta; IFCT 2017 L003, Paneer. Energy on this row is the Atwater sum of the ingredients above, not an independent measurement, so it reconciles by construction — that is a property of the method and not evidence that the quantities are right. The ingredient weights are this site's assumption; the table rows behind each ingredient are not. Cooking fat is the largest single assumption here and is stated in the recipe rather than buried in the total.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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