Paratha

Moderate nutritional value

Layered whole wheat flatbread cooked on a griddle with ghee.

Paratha — photo 1

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.

High fiber

Macronutrients Distribution

Protein: 8.4g (12.3%)
Fat: 15g (21.9%)
Carbs: 45g (65.8%)
Fiber: 6.7g

Basic Nutritional Info

NutrientValueDV
Protein8.4g15.0%
Fat15g21.4%
Carbs45g15.0%
Simple Sugars15.75gEstimate
Complex Carbs22.55gEstimate
Fiber6.7g26.8%
Water30g1.2%
Calories32914.6%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
60

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated8.4g42.0%
Monounsaturated3.95g15.8%
Polyunsaturated1.22g9.4%
Omega-30.366gEstimate
Omega-60.854gEstimate
Trans0.53g26.5%

Antioxidants

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.

CompoundAmountUnit
Vitamin E0.73mg
Selenium39mcg

Vitamins

VitaminAmountUnitDV
vitamin A93.8mcg10.4%
vitamin B10.237mg19.8%
vitamin B20.089mg6.8%
vitamin B32.66mg16.6%
vitamin B60.192mg11.3%
vitamin B919.4mcg4.8%
vitamin B120.001mcg0.0%
vitamin C0mg0.0%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.734mg4.9%
vitamin K2.09mcg1.7%

Minerals

MineralAmountUnitDV
calcium22.8mg2.3%
iron2.27mg12.6%
magnesium86.6mg21.6%
phosphorus225mg32.1%
potassium230mg8.8%
sodium237mg10.3%
zinc1.64mg14.9%
copper0.261mg29.0%
manganese2.56mg111.3%
selenium39mcg70.9%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 226mg32.3%98%
Isoleucine 281mg20.1%65%
Leucine 570mg20.9%65%
Lysine limiting229mg10.9%33%
Methionine 318mg30.3%95%
Phenylalanine 607mg34.7%102%
Threonine 233mg22.2%64%
Tryptophan 110mg39.3%115%
Valine 358mg19.7%62%

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Values per 100 g

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Allergens

GlutenDairy

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Baked Difficulty: Medium Servings: 6 Total: 60 min

Ingredients

  • Whole wheat flour (atta) 300 g
  • Warm water 190 ml
  • Salt 1/2 tsp
  • Ghee, for the dough 1 tbsp (13 g)
  • Ghee, for layering 2 tbsp (26 g)
  • Ghee, for cooking 2 tbsp (26 g)
  • Whole wheat flour, for dusting 30 g
Prep
35 min
Cook
25 min

Instructions

  1. 1

    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.

  2. 2

    Divide the dough into 6 balls and roll one out into a 15 cm circle, keeping the rest covered.

  3. 3

    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.

  4. 4

    Dust the triangle with flour and roll it out evenly to about 3 mm thick, with sides of about 18 cm.

  5. 5

    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.

  6. 6

    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.

  7. 7

    Repeat with the remaining dough and keep the parathas wrapped in a cloth. Serve hot with plain yogurt, pickle or a curry.