Paratha Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of paratha contains 326 calories, 6.8g protein, 44.3g carbs, and 14g fat. Paratha is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 326 kcal | 16% |
| Protein | 6.8g | 14% |
| Carbohydrates | 44.3g | 16% |
| Total Fat | 14.0g | 18% |
| Fiber | 2.5g | 9% |
| Sodium | 340.0mg | 15% |
| Calcium | 30.0mg | 2% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.90mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.22mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Phosphorus | 30.0mg | 2% |
Is Paratha Good for You?
Yes, Paratha is a nutritious flatbread that provides significant protein at 6.8g per 100g (14% Daily Value) and delivers 44.3g of carbohydrates for sustained energy. It is particularly rich in iron, supplying 120mg per 100g—an exceptional 667% of your daily need—making it excellent for preventing anemia. The 14g of fat per serving (18% Daily Value) also supports nutrient absorption and satiety.
Key Health Benefits of Paratha
Iron powerhouse for energy and oxygen transport — With 120mg of iron per 100g serving, Paratha is one of the most iron-dense foods available. This nutrient is essential for carrying oxygen throughout your body and preventing fatigue-related anemia, particularly beneficial for vegetarians and vegans.
Supports muscle maintenance and repair — The 6.8g of protein per 100g (14% Daily Value) helps build and maintain lean muscle tissue. While it is not as protein-dense as meat or legumes, it is a solid plant-based protein contributor when paired with other foods.
Sustained energy from quality carbohydrates — Paratha delivers 44.3g of carbs per 100g, making it an excellent source of sustained energy for active individuals. The 2.5g of dietary fiber (9% Daily Value) helps stabilize blood sugar levels and promotes digestive health.
Promotes zinc absorption and immune function — Paratha contains 110mg of zinc per 100g (1000% Daily Value), a mineral critical for immune system function, wound healing, and protein synthesis. This exceptional zinc content makes it is a standout choice for immune support.
Healthy fat content for hormone production — The 14g of total fat per serving provides essential fatty acids needed for hormone production and nutrient absorption. These fats support the absorption of fat-soluble vitamins throughout your digestive system.
How Does Paratha Compare?
Paratha stands out compared to plain naan or roti due to its higher fat content and greater caloric density—it is richer and more satisfying per serving. While traditional naan is softer and lighter, Paratha’s layered, buttered construction delivers 326 calories per 100g, making it is more suitable as a standalone carbohydrate source. Its iron and zinc levels are significantly higher than most unleavened breads, positioning it is as a more mineral-rich choice.
Frequently Asked Questions
How many calories is in paratha?
Paratha contains 326 calories per 100g, which represents 16% of a standard 2,000-calorie daily diet. A typical single paratha (approximately 70-80g) would provide roughly 230-260 calories depending on preparation method and thickness.
Is paratha good for weight loss?
Paratha can be part of a weight loss diet when portion-controlled, as it is satisfying and nutrient-dense, but it is calorie-dense at 326 per 100g. Pairing smaller portions with protein-rich curries and vegetables helps maximize satiety while keeping total calorie intake moderate.
How much iron does paratha contain?
Paratha contains an exceptionally high 120mg of iron per 100g, delivering 667% of your daily recommended intake in a single serving. This makes it is one of the most iron-rich bread options available, though the bioavailability may vary based on preparation and accompanying ingredients.
Is paratha suitable for a gluten-free diet?
Traditional paratha is made from wheat flour and is not gluten-free, making it is unsuitable for those with celiac disease or gluten sensitivity. However, gluten-free versions made with alternative flours like chickpea or rice flour are available as substitutes.
How should I store paratha, and how long does it last?
Cooked paratha keeps well in the refrigerator for 3-4 days when stored in an airtight container and can be reheated on a skillet or microwave. For longer storage, it is can be frozen for up to 2 months; simply thaw and reheat when needed for a quick meal component.
How to Track Paratha Nutrition with Gram
The Gram app makes logging paratha effortless by allowing you to scan the bread directly using AI food recognition, instantly pulling complete nutritional data including all micronutrients. Once logged, you’ll see exactly how much iron, zinc, and other nutrients you’re consuming across your day. This real-time tracking helps you understand how paratha fits into your overall nutrition goals and dietary patterns.
Frequently Asked Questions
How many calories is in paratha?
Paratha contains 326 calories per 100g, which represents 16% of a standard 2,000-calorie daily diet. A typical single paratha (approximately 70-80g) would provide roughly 230-260 calories depending on preparation method and thickness.
Is paratha good for weight loss?
Paratha can be part of a weight loss diet when portion-controlled, as it is satisfying and nutrient-dense, but it is calorie-dense at 326 per 100g. Pairing smaller portions with protein-rich curries and vegetables helps maximize satiety while keeping total calorie intake moderate.
How much iron does paratha contain?
Paratha contains an exceptionally high 120mg of iron per 100g, delivering 667% of your daily recommended intake in a single serving. This makes it is one of the most iron-rich bread options available, though the bioavailability may vary based on preparation and accompanying ingredients.
Is paratha suitable for a gluten-free diet?
Traditional paratha is made from wheat flour and is not gluten-free, making it is unsuitable for those with celiac disease or gluten sensitivity. However, gluten-free versions made with alternative flours like chickpea or rice flour are available as substitutes.
How should I store paratha, and how long does it last?
Cooked paratha keeps well in the refrigerator for 3-4 days when stored in an airtight container and can be reheated on a skillet or microwave. For longer storage, it is can be frozen for up to 2 months; simply thaw and reheat when needed for a quick meal component.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track paratha and thousands of other foods with the Gram app.