Paneer Paratha Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of paneer paratha contains 260 calories, 8.5g protein, 32g carbs, and 11.5g fat. Paneer Paratha is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 260 kcal | 13% |
| Protein | 8.5g | 17% |
| Carbohydrates | 32.0g | 12% |
| Total Fat | 11.5g | 15% |
| Fiber | 1.8g | 6% |
| Sodium | 380.0mg | 17% |
| Potassium | 0.50mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 140.0mg | 778% |
| Magnesium | 1.2mg | 0% |
| Zinc | 150.0mg | 1364% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Phosphorus | 45.0mg | 4% |
Is Paneer Paratha Good for You?
Paneer Paratha is a nutritious Indian flatbread that provides solid protein and essential minerals. Each 100g serving delivers 8.5g of protein (17% Daily Value) to support muscle maintenance, along with notable amounts of iron (140mg, 778% DV) and zinc (150mg, 1364% DV) for immune function and metabolic health. However, it is moderately high in sodium at 380mg per 100g, so portion awareness matters for those monitoring salt intake.
Key Health Benefits of Paneer Paratha
High-Quality Protein Source: With 8.5g of protein per 100g (17% DV), it is an excellent choice for vegetarians seeking to build and repair muscle tissue throughout the day.
Exceptional Mineral Density: The iron content at 140mg and zinc at 150mg per serving far exceeds daily requirements, supporting oxygen transport in blood and strengthening immune system defenses.
Sustained Energy from Carbohydrates: Paneer Paratha contains 32g of carbohydrates per 100g, providing steady fuel for physical activity and brain function without rapid blood sugar spikes.
Supports Calcium Intake: While modest at 35mg per 100g, it contributes to daily calcium needs when paired with other dairy sources, promoting bone strength over time.
Digestive Fiber Content: The 1.8g of dietary fiber per serving aids digestive regularity and helps maintain healthy cholesterol levels.
How Does Paneer Paratha Compare?
Compared to plain whole wheat roti, Paneer Paratha stands out for its superior protein content (8.5g vs. 3-4g) thanks to the paneer filling, making it more satiating for longer periods. The added fat from paneer—11.5g per 100g—provides fat-soluble vitamin absorption that plain flatbreads lack. However, it is slightly higher in calories (260 kcal) than unfilled roti, so portion size becomes more relevant for calorie-conscious diets.
Frequently Asked Questions
How many calories is in paneer paratha?
Paneer Paratha contains 260 calories per 100g serving, which typically represents roughly one medium paratha (around 150-180g), delivering 390-468 calories depending on thickness and preparation method.
Is paneer paratha good for weight loss?
While Paneer Paratha is calorie-dense at 260 kcal per 100g, its high protein content (8.5g) promotes satiety, potentially reducing overall calorie intake throughout the day. It can fit into a weight loss plan when portion-controlled and paired with vegetable-based sides rather than heavy curries.
Does paneer paratha have iron in it?
Yes, Paneer Paratha is exceptionally rich in iron, providing 140mg per 100g (778% of the Daily Value). This makes it is an outstanding choice for vegetarians and vegans seeking to prevent iron deficiency and support oxygen transport in the blood.
Is paneer paratha suitable for a keto diet?
Paneer Paratha is not ideal for strict keto diets due to its 32g of carbohydrates per 100g, which would quickly consume a day’s carb allowance. Those following keto should opt for paneer-based dishes prepared without the wheat flour paratha wrapper instead.
How should I store leftover paneer paratha?
Paneer Paratha keeps best in an airtight container in the refrigerator for up to 3 days, or frozen for up to 1 month. Reheat gently in a skillet with minimal oil to restore the flatbread’s soft texture and prevent it from drying out.
How to Track Paneer Paratha Nutrition with Gram
The Gram app makes logging paneer paratha effortless—simply photograph your serving and our AI food scanner instantly recognizes it and breaks down the complete nutrient profile. You’ll see exactly how much protein, iron, zinc, and other nutrients you’re consuming, making it easy to stay aligned with your health goals. Track multiple servings throughout the day and watch your nutritional targets come together in real time.
Frequently Asked Questions
How many calories is in paneer paratha?
Paneer Paratha contains 260 calories per 100g serving, which typically represents roughly one medium paratha (around 150-180g), delivering 390-468 calories depending on thickness and preparation method.
Is paneer paratha good for weight loss?
While Paneer Paratha is calorie-dense at 260 kcal per 100g, its high protein content (8.5g) promotes satiety, potentially reducing overall calorie intake throughout the day. It can fit into a weight loss plan when portion-controlled and paired with vegetable-based sides rather than heavy curries.
Does paneer paratha have iron in it?
Yes, Paneer Paratha is exceptionally rich in iron, providing 140mg per 100g (778% of the Daily Value). This makes it is an outstanding choice for vegetarians and vegans seeking to prevent iron deficiency and support oxygen transport in the blood.
Is paneer paratha suitable for a keto diet?
Paneer Paratha is not ideal for strict keto diets due to its 32g of carbohydrates per 100g, which would quickly consume a day's carb allowance. Those following keto should opt for paneer-based dishes prepared without the wheat flour paratha wrapper instead.
How should I store leftover paneer paratha?
Paneer Paratha keeps best in an airtight container in the refrigerator for up to 3 days, or frozen for up to 1 month. Reheat gently in a skillet with minimal oil to restore the flatbread's soft texture and prevent it from drying out.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track paneer paratha and thousands of other foods with the Gram app.