How many calories are there in 1 aloo paratha?

Aloo paratha is a beloved North Indian comfort food—a golden, pan-fried flatbread stuffed with spicy mashed potatoes and often served with butter, curd, or pickle. It’s hearty, flavorful, and filling. But if you're keeping an eye on your diet or managing your weight, it’s natural to wonder: how many calories are there in one aloo paratha?

The answer depends on its size, the amount of ghee or oil used during cooking, and what you eat alongside it. This blog breaks down the calorie count of a typical aloo paratha and offers practical tips to enjoy it without compromising your health goals.

Average Calorie Count in 1 Aloo Paratha

A standard homemade aloo paratha made using whole wheat flour, one medium potato, and cooked with a teaspoon of oil contains approximately 210–290 calories

What Adds Calories to Aloo Paratha?

1. The Dough

Aloo parathas are made from whole wheat flour. While healthier than refined flour, it still contributes carbohydrates and calories

• 1 cup of whole wheat flour = ~400 calories

• A medium aloo paratha uses ~1/3 cup = ~130–140 calories from flour alone

2. The Stuffing

The stuffing usually contains mashed potatoes, green chilies, spices, sometimes onions and coriander. A medium boiled potato adds ~90–100 calories

If butter, ghee, or oil is added to the stuffing, the calorie count increases

3. The Cooking Method

Cooking with ghee or oil significantly increases calorie content

• 1 tsp oil = 40 calories

• 1 tsp ghee = 45 calories

• Restaurant or dhaba-style parathas may use 2–3 tsp of ghee per paratha

Nutritional Breakdown of a Medium Homemade Aloo Paratha (150g)

• Calories: ~260

• Carbohydrates: 35–40g

• Protein: 5–6g

• Fat: 10–12g

• Fiber: 4g

Aloo paratha offers complex carbohydrates, some protein, and moderate fat. It provides energy but can become calorie-dense when paired with rich sides

Calorie Comparison with Other Indian Breads

How to Enjoy Aloo Paratha Without Overeating

• Limit portion size: Stick to one paratha, especially when pairing with calorie-rich sides

• Avoid excess butter: 1 tsp butter adds ~45 calories

• Pair with plain curd instead of butter-laden gravies

• Use minimal oil while cooking—non-stick pans help reduce the amount needed

• Add fiber to the stuffing—mash in some peas, carrots, or even spinach for more nutrients and volume

Healthier Alternatives to Traditional Aloo Paratha

1. Use Less Potato

Substitute half the potato with grated cauliflower, paneer, or even mashed sweet potato to lower the glycemic load

2. Try Air Frying or Baking

Instead of pan-frying with oil or ghee, bake or air fry the paratha to reduce fat intake

3. Use Multigrain Flour

Replace some of the wheat flour with oat flour, bajra, or jowar flour for more fiber and micronutrients

4. Stuff with Protein

Mix mashed lentils or soy granules with potato to boost the protein content without drastically increasing calories

Is Aloo Paratha Good for Weight Loss?

Aloo paratha isn't inherently unhealthy. When made with whole ingredients and eaten in moderation, it can be part of a balanced meal. It keeps you full, is comforting, and if paired wisely, doesn’t necessarily derail your diet

Tips to include aloo paratha in a weight-conscious meal plan:

• Eat it for breakfast or lunch, not dinner

• Don’t pair it with sugary tea or fried snacks

• Add a side of salad or plain dahi to increase satiety

• Skip extra butter and ghee

• Eat slowly and stop at one piece

Conclusion

So, how many calories are there in one aloo paratha? On average, a medium-sized homemade version contains 260 to 290 calories, depending on how it's cooked and what it's served with. A restaurant-style version can easily go up to 400+ calories with added butter or ghee

Aloo paratha can be enjoyed mindfully without guilt. The key is portion control, preparation method, and smart pairings. With a few healthy tweaks, this comfort food can be part of a balanced Indian diet—even when you're counting calories.