Moderate nutritional value
Layered whole wheat flatbread cooked on a griddle with ghee.
Paratha is a flaky Indian flatbread: whole wheat dough is spread with ghee, folded into layers, rolled out and cooked on a tawa with more ghee until crisp in spots. One 80 g paratha has about 265 kcal, 5 g fiber and 12 g fat, over half of it saturated. Layering and cooking it with vegetable oil instead of ghee cuts the saturated fat from about 7 g to about 3 g.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8.4g | 15.0% |
| Fat | 15g | 21.4% |
| Carbs | 45g | 15.0% |
| Simple Sugars | 15.75g | Estimate |
| Complex Carbs | 22.55g | Estimate |
| Fiber | 6.7g | 26.8% |
| Water | 30g | 1.2% |
| Calories | 329 | 14.6% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 8.4 | g | 42.0% |
| Monounsaturated | 3.95 | g | 15.8% |
| Polyunsaturated | 1.22 | g | 9.4% |
| Omega-3 | 0.366 | g | Estimate |
| Omega-6 | 0.854 | g | Estimate |
| Trans | 0.53 | g | 26.5% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.73 | mg |
| Selenium | 39 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 93.8 | mcg | 10.4% |
| vitamin B1 | 0.237 | mg | 19.8% |
| vitamin B2 | 0.089 | mg | 6.8% |
| vitamin B3 | 2.66 | mg | 16.6% |
| vitamin B6 | 0.192 | mg | 11.3% |
| vitamin B9 | 19.4 | mcg | 4.8% |
| vitamin B12 | 0.001 | mcg | 0.0% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.734 | mg | 4.9% |
| vitamin K | 2.09 | mcg | 1.7% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 22.8 | mg | 2.3% |
| iron | 2.27 | mg | 12.6% |
| magnesium | 86.6 | mg | 21.6% |
| phosphorus | 225 | mg | 32.1% |
| potassium | 230 | mg | 8.8% |
| sodium | 237 | mg | 10.3% |
| zinc | 1.64 | mg | 14.9% |
| copper | 0.261 | mg | 29.0% |
| manganese | 2.56 | mg | 111.3% |
| selenium | 39 | mcg | 70.9% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 226 | mg | 32.3% | 98% |
| Isoleucine | 281 | mg | 20.1% | 65% |
| Leucine | 570 | mg | 20.9% | 65% |
| Lysine limiting | 229 | mg | 10.9% | 33% |
| Methionine | 318 | mg | 30.3% | 95% |
| Phenylalanine | 607 | mg | 34.7% | 102% |
| Threonine | 233 | mg | 22.2% | 64% |
| Tryptophan | 110 | mg | 39.3% | 115% |
| Valine | 358 | mg | 19.7% | 62% |
Values per 100 g
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Mix the flour, salt and 1 tbsp ghee in a bowl, then add the warm water gradually and knead for 8 minutes into a soft, smooth dough. Cover and rest for 20 minutes.
Divide the dough into 6 balls and roll one out into a 15 cm circle, keeping the rest covered.
Spread 1/2 tsp of the layering ghee over the circle, sprinkle with a little dusting flour, fold it in half, spread with another 1/2 tsp of ghee and fold in half again to make a triangle.
Dust the triangle with flour and roll it out evenly to about 3 mm thick, with sides of about 18 cm.
Heat a tawa or heavy skillet over medium-high heat and cook the paratha for about 1 minute until light brown spots appear underneath, then flip and cook for 1 minute more.
Brush the top with 1/2 tsp of the cooking ghee, flip, brush the other side with another 1/2 tsp and press with a spatula, cooking for 1-2 minutes until both sides are golden and crisp in spots.
Repeat with the remaining dough and keep the parathas wrapped in a cloth. Serve hot with plain yogurt, pickle or a curry.