Dal Paratha: Calories, Nutrition and Health Benefits
A protein-rich Indian flatbread combining wheat flour and lentils for a balanced, nutritious meal at 177 calories per paratha.
Quick Nutrition Facts
Per 1 Dal Paratha (70g)
| Nutrient | Amount |
|---|---|
| Calories | 177 kcal |
| Protein | 4.2g |
| Carbohydrates | 21g |
| Fiber | 1.9g |
| Sugars | 1.5g |
| Fat | 6g |
| Iron | 1.8mg |
| Potassium | 132mg |
| Calcium | 45mg |
| B Vitamins | Good |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Dal paratha combines the benefits of wheat and lentils, providing 40-50% more protein than regular parathas. The fiber and protein content helps moderate blood sugar response, making it a smarter carb choice for sustained energy.
Myth Busters
MYTH #1: Dal Paratha Is Too High in Calories for Weight Loss
TRUTH: At 177 calories per paratha, it's a moderate-calorie meal when paired with vegetables. The 4.2g protein and 1.9g fiber promote satiety, reducing overall calorie intake. One dal paratha with yogurt and vegetables makes a complete, balanced meal under 300 calories.
MYTH #2: Diabetics Should Avoid All Parathas
TRUTH: Dal paratha has a lower glycemic impact than plain parathas due to protein and fiber from lentils. Studies show that combining legumes with wheat reduces blood sugar spikes. Portion control (half paratha) and pairing with vegetables makes it diabetes-friendly.
MYTH #3: Dal Paratha Provides No Significant Protein
TRUTH: One dal paratha provides 4.2g protein - that's 40-50% more than regular paratha. Two dal parathas provide ~8.4g protein, contributing meaningfully to the daily requirement. The combination of wheat and dal creates complementary amino acids for better protein quality.
MYTH #4: Store-Bought Parathas Are Just as Healthy
TRUTH: Homemade dal paratha with minimal oil is far healthier. Store-bought versions often contain preservatives, excess salt, and trans fats from hydrogenated oils. Fresh homemade parathas let you control ingredients, oil quantity, and dal content.
MYTH #5: Dal Paratha Is Heavy and Causes Bloating
TRUTH: Properly cooked dal paratha is easily digestible. Using moong dal (green gram), which is light and easy to digest, prevents bloating. Soaking dal before cooking, using minimal oil, and avoiding overeating prevents digestive discomfort.
MYTH #6: You Must Use Lots of Ghee/Oil for Dal Paratha
TRUTH: Dal paratha needs minimal fat to cook. Use 1-2 teaspoons of oil or ghee per paratha on a non-stick pan. Excess oil adds unnecessary calories (100 cal per tablespoon). Dry roasting or air frying are even healthier options.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 177 calories with 4.2g protein promotes fullness. Use minimal oil (1 tsp), pair with vegetables, limit to 1 per meal. |
| Muscle Gain | | Good complex carbs (21g) for energy, 4.2g protein aids recovery. Eat 2-3 parathas post-workout with paneer or eggs for complete protein. |
| Diabetes Management |  | Lower GI than plain paratha due to dal's fiber and protein. Eat half serving, pair with vegetables. |
| PCOS Management | | Protein and fiber help stabilize hormones. Choose moong dal version, use minimal oil, limit to 1 daily. |
| Pregnancy Nutrition | | Provides iron (1.8mg), folate from dal, and complex carbs for energy. Good protein source for vegetarians. |
| Viral/Flu Recovery | | Easy to digest (especially moong dal), provides energy and protein for recovery. Serve with warm yogurt. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Dal Paratha
Understanding how dal paratha affects your blood glucose helps you make informed meal decisions.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for healthy individuals. Dal paratha has a moderate GI due to protein and fiber. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
The protein and fiber in dal paratha already help moderate blood sugar, but pairing with additional protein or vegetables further improves response:
- 🥛 Yogurt or buttermilk (chaas) - Adds protein and probiotics
- 🥒 Cucumber raita or mixed vegetable salad - Fiber slows digestion
- 🧀 Paneer bhurji or curry - Complete protein source
- 🥚 Boiled eggs or egg bhurji - High-quality protein
- 🥗 Spinach or palak sabzi - Low-calorie, nutrient-dense vegetables
This combination creates a complete, balanced meal with better glycemic control and sustained energy.
Cultural Significance
Dal paratha is a beloved staple across North India, representing the practical fusion of lentils and wheat - two foundational ingredients of Indian cuisine.
In India:
- Popular breakfast and lunch item across Punjab, Haryana, Delhi, and Uttar Pradesh
- Made with various dals: moong (most common), chana, masoor, toor
- Often served with white butter, pickle, and yogurt
- Traditional school/college lunch box favorite
- Ayurveda appreciates the balance of grains and legumes for complete nutrition
- Each region has unique spicing: cumin, coriander, chili, ginger
Nutritional Wisdom:
- Combines complementary proteins (wheat + lentils) for better amino acid profile
- Traditional Indian understanding that dal-roti combinations provide balanced nutrition
- Lentils enhance the nutritional value of wheat flatbreads
- Demonstrates the sophistication of traditional Indian food pairing
Compare & Substitute
Dal Paratha vs Similar Indian Breads (Per 100g)
| Nutrient | 🫓 Dal Paratha | 🫓 Plain Paratha | 🍞 Roti/Chapati | 🫓 Aloo Paratha |
|---|---|---|---|---|
| Calories | 252 kcal | 320 kcal | 120 kcal | 280 kcal |
| Carbs | 30g | 35g | 24g | 34g |
| Fiber | 2.7g | 1.5g | 3.5g | 2g |
| Protein | 6g | 4.2g | 4g | 4.5g |
| Fat | 8.6g | 15g | 0.5g | 12g |
| Iron | 2.6mg | 1.2mg | 1.5mg | 1.8mg |
| GI | Medium (55-65) | High (70-80) | Medium (50-60) | Medium-High (65-75) |
| Best For | Balanced nutrition, protein | High calorie needs, indulgence | Weight loss, low fat | Comfort food, energy |
Frequently Asked Questions
Is dal paratha good for weight loss?
Yes, dal paratha can support weight loss when eaten mindfully. One paratha has 177 calories with 4.2g protein and 1.9g fiber that promote fullness and reduce overall calorie intake.
Weight loss tips: Limit to 1 paratha per meal; use minimal oil (1 tsp per paratha); pair with cucumber raita and salad; avoid butter/ghee on top; choose moong dal for easier digestion.
Best timing: Breakfast or lunch (not dinner). The sustained energy from complex carbs and protein helps prevent mid-morning or afternoon snacking.
Can diabetics eat dal paratha?
Diabetics can eat dal paratha in controlled portions. The protein and fiber from lentils help moderate blood sugar response compared to regular parathas.
Diabetes management tips: Eat half a paratha (90 calories, 10.5g carbs); always pair with protein (paneer, eggs) or high-fiber vegetables; choose moong or chana dal varieties; use whole wheat flour; monitor blood sugar 2 hours after eating.
GI consideration: Dal paratha has a moderate GI (55-65) compared to plain paratha (70-80). The lentils' fiber and protein slow glucose absorption.
How much protein is in dal paratha?
One dal paratha (70g) contains 4.2 grams of protein from the combination of wheat flour and lentils. Per 100g, it provides about 6g of protein.
Protein boost: Use chana dal instead of moong dal for higher protein (adds ~1-1.5g more per paratha); add 1 tbsp ground flaxseed to dough; serve with high-protein sides like paneer or eggs.
For muscle gain: Eat 2-3 dal parathas (12.6g protein) with paneer bhurji (15g protein) for a complete post-workout meal.
What are the main health benefits of dal paratha?
Key Benefits:
- Balanced Nutrition: Combines carbs, protein, and minimal fat in one meal
- Digestive Health: Fiber from both wheat and dal supports gut health
- Sustained Energy: Complex carbs and protein provide steady energy without crashes
- Blood Sugar Control: Lower GI than plain paratha; better for glucose management
- Plant Protein: Excellent vegetarian protein source with complementary amino acids
- Iron & B-Vitamins: Lentils provide iron for hemoglobin and B-vitamins for energy metabolism
Which dal is best for dal paratha?
Moong dal (green gram) is the most popular and healthiest choice for dal paratha.
Dal Options Ranked:
- Moong dal: Easy to digest, light, high protein, mild flavor - best for daily use
- Chana dal: Higher protein and fiber, nuttier taste, slightly heavier - great for muscle gain
- Masoor dal: Quick cooking, softer texture, good for children
- Mix of moong + chana: Balanced benefits, enhanced nutrition
Preparation tip: Soak dal for 2-4 hours before grinding for better digestibility and texture.
How many dal parathas should I eat per day?
Guidelines by goal:
- Weight Loss: 1 paratha per day (breakfast or lunch), use minimal oil, pair with vegetables
- Maintenance: 1-2 parathas per day as part of balanced meals
- Muscle Gain/Active Lifestyle: 2-3 parathas per day with high-protein sides
- Diabetes: 1/2 to 1 small paratha per day, paired with protein and vegetables
- Children: 1-2 small parathas depending on age and activity
Important: Always use minimal oil (1-2 tsp per paratha), pair with vegetables or protein, and balance with other meals throughout the day.
Can I make dal paratha without oil?
Yes! Several oil-free or low-oil methods exist:
Methods:
- Dry roast: Cook on medium-low heat on non-stick tawa, flipping frequently - 0 calories from oil
- Water brushing: Lightly brush water instead of oil while cooking - minimal calories
- Air fryer: Cook at 180°C for 5-7 minutes per side - crispy with no added oil
- Minimal oil: Use just 1/2 tsp oil per paratha using non-stick cookware - saves 40-45 calories
Taste note: Traditional ghee/oil adds flavor, but these methods are healthier. Add flavor through dal spicing (cumin, coriander, ginger, green chili).
How do I store and reheat dal paratha?
Storage:
- Room temperature: 4-6 hours wrapped in cloth (same day consumption)
- Refrigerator: 2-3 days in airtight container with parchment paper between parathas
- Freezer: Up to 1 month - wrap individually, thaw before reheating
Reheating methods:
- Tawa: Best method - dry heat on medium, 30-60 seconds per side, brush with tiny bit of ghee
- Microwave: 20-30 seconds covered with damp paper towel (can become chewy)
- Air fryer: 2-3 minutes at 160°C for crispy texture
Tip: Slightly undercook if planning to store and reheat.
Similar Nutritious Foods
Beastlife Anabolic Mass Gainer
Beastlife Isorich Whey Protein
Beastlife Liposomal Triple Magnesium