Parotta: Calories, Nutrition and Health Benefits
Flaky, layered Indian flatbread popular in South India - a delicious comfort food that requires smart portion control for health goals.
Quick Nutrition Facts
Per 1 Parotta (70g)
| Nutrient | Amount |
|---|---|
| Calories | 228 kcal |
| Protein | 4.5g |
| Carbohydrates | 32g |
| Fiber | 6.7g |
| Sugars | 2.9g |
| Fat | 9.2g |
| Saturated Fat | 4.1g |
| Sodium | 316mg |
| Iron | 1.1mg |
| Copper | 0.1mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Parotta's layered structure comes from repeated folding with oil or ghee, creating flaky textures but adding significant calories. The fiber content (6.7g) can support digestion, but portion control is key due to refined flour and high-fat content.
Myth Busters
MYTH #1: Parotta is a Healthy Indian Bread
TRUTH: Parotta contains 326 calories per 100g compared to 71 for plain roti. The layering technique adds significant oil/ghee, increasing calories and saturated fat. It's a treat food, not a daily staple for health-conscious diets.
MYTH #2: All Indian Breads Have the Same Nutrition
TRUTH: Nutrition varies widely - roti (71 cal), naan (262 cal), parotta (326 cal), puri (501 cal) per 100g. Cooking method (fried vs grilled), flour type, and oil content create major differences. Always check specific bread types.
MYTH #3: Parotta is Good for Diabetes Because It's "Traditional"
TRUTH: Traditional doesn't mean diabetes-friendly. Parotta has a predicted glycemic index around 50-60, causing blood sugar spikes. Diabetics should limit portions and pair with protein/fiber to slow glucose absorption.
MYTH #4: The Fat in Parotta is Unhealthy
TRUTH: Fat quality depends on oil used. Traditional ghee or coconut oil provides some benefits, but saturated fat (4.1g per serving) adds up. Modern versions using refined oils may contain trans fats. Moderation is key regardless of oil type.
MYTH #5: Parotta Has No Nutritional Value
TRUTH: While calorie-dense, parotta provides moderate fiber (6.7g), iron (1.1mg), copper, selenium, and B vitamins from wheat flour. It's not nutritionally empty, just needs smart pairing with vegetables and protein for balanced nutrition.
MYTH #6: Eating Parotta at Night Causes Weight Gain
TRUTH: Weight gain comes from excess total calories, not meal timing. A parotta meal at night is fine if it fits your daily calorie budget. However, the high carb-fat combination may affect sleep quality for some people.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 326 calories per 100g, high in refined carbs and fats. Limit to occasional treats, half portions only. |
| Muscle Gain |  | Provides quick energy (32g carbs) for workouts, but only 4.5g protein per serving. Better as carb source post-workout with protein-rich curry. |
| Diabetes Management | | Glycemic index 50-60, causes blood sugar spikes. Limit to small portions, pair with dal/vegetables, monitor glucose response. |
| PCOS Management | | High in refined carbs affecting insulin sensitivity. Choose whole wheat versions, limit to half serving, pair with protein. |
| Pregnancy Nutrition | | Provides energy and some iron (1.1mg), but better options exist. Whole wheat parotta in moderation, paired with protein-rich curries for complete nutrition. |
| Viral/Flu Recovery | | Easy to digest, provides quick energy, but lacks immune-supporting nutrients. Better paired with vegetable curries for vitamins and minerals during illness recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Parotta
Understanding how parotta affects blood glucose helps diabetics and those managing weight make informed choices.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing parotta with protein, fiber, and healthy fats slows glucose absorption and reduces blood sugar peaks:
- 🍛 Dal or chickpea curry - Adds protein and soluble fiber
- 🥘 Paneer curry or egg curry - Complete protein sources
- 🥗 Mixed vegetable curry - Fiber-rich vegetables slow digestion
- 🥜 Raita with nuts - Protein, probiotics, and healthy fats
This combination not only reduces glucose spike but extends satiety, preventing overeating.
Cultural Significance
Parotta (also spelled paratha, porotta, or barotta) originated in Kerala and Tamil Nadu, becoming a beloved South Indian street food staple.
In India:
- Kerala Style - Flaky, spiral-layered parotta served with beef/chicken curry or vegetable stew
- Tamil Nadu Variant - Coin parotta (shredded) popular in Madurai and Chennai
- Street Food Icon - Found at roadside dhabas, bakeries, and restaurants across South India
- Social Significance - Comfort food for all economic classes, popular breakfast and dinner option
Regional Variations:
- Malabar Parotta - Ultra-flaky, crispy layers, Kerala specialty
- Ceylon Parotta - Sri Lankan version with coconut oil influence
- Coin Parotta - Shredded parotta mixed with curry sauce
- Bun Parotta - Parotta cooked with egg coating
Modern Adaptations:
- Whole wheat versions for health-conscious consumers
- Vegetable-stuffed variants with spinach, beetroot, or carrots
- Smaller portion sizes in restaurants catering to calorie-aware diners
Compare & Substitute
Parotta vs Similar Indian Breads (Per 100g)
| Nutrient | 🥐 Parotta | 🫓 Roti | 🫓 Naan | 🥯 Puri |
|---|---|---|---|---|
| Calories | 326 kcal | 71 kcal | 262 kcal | 501 kcal |
| Carbs | 45g | 15.8g | 45g | 50.3g |
| Fiber | 9.6g | 0.9g | 2g | 0.2g |
| Protein | 6.4g | 3g | 8.7g | 5g |
| Fat | 13.2g | 0.4g | 4.6g | 27g |
| Sodium | 452mg | 120mg | 419mg | 423mg |
| Iron | 1.6mg | 0.7mg | 3.7mg | 1.5mg |
| Best For | Occasional treat, energy | Daily meals, weight management | Moderate indulgence, energy | Rare treat, festive meals |
Frequently Asked Questions
Is parotta good for weight loss?
No, parotta is not ideal for weight loss. With 326 calories per 100g (one parotta = 228 calories), it's calorie-dense and high in refined carbs and fats.
Better choices for weight loss: Limit to half a parotta once a week; choose whole wheat versions when available; pair with protein-rich dal and vegetables to increase satiety; avoid pairing with high-calorie curries; opt for roti, which has only 71 calories per 100g.
Can diabetics eat parotta?
Diabetics should significantly limit parotta consumption. The refined flour and glycemic index of 50-60 cause rapid blood sugar spikes.
Tips for diabetics if eating parotta:
- Eat only half a parotta (35g portion)
- Always pair with high-protein curry (dal, paneer, chicken)
- Add fiber-rich vegetables to the meal
- Monitor blood glucose 2 hours after eating
- Avoid white flour versions; choose whole wheat if available
Consult your healthcare provider before including parotta in your diabetes meal plan.
How many calories are in one parotta?
One standard parotta (70g) contains 228 calories. Larger restaurant-style parottas can range from 250-350 calories per piece. Calories vary based on size, flour type, and oil used during preparation.
For weight management, count each parotta as 250 calories minimum to avoid underestimating intake.
What are the main health benefits of parotta?
Key Benefits (when consumed in moderation):
- Quick Energy: 32g carbs per serving provide immediate fuel for physical activity
- Moderate Fiber: 6.7g fiber supports digestive health and satiety
- Essential Minerals: Iron (1.1mg), copper, selenium support various body functions
- B Vitamins: Thiamin, riboflavin, niacin from wheat flour support metabolism
- Cultural Connection: Comfort food that brings joy and social bonding
- Versatility: Pairs well with protein-rich curries for balanced nutrition
Is parotta healthier than roti or naan?
Parotta is less healthy than roti but similar to naan in calories:
- Roti: 71 cal per 100g, minimal fat, simple whole wheat - healthiest daily option
- Parotta: 326 cal per 100g, high in fat from layering - occasional treat
- Naan: 262 cal per 100g, contains milk/yogurt, moderate fat - occasional option
- Puri: 501 cal per 100g, deep-fried - rare indulgence
For daily meals, choose roti. Reserve parotta for special occasions or once-a-week treats.
How to make parotta healthier?
Healthier Parotta Strategies:
- Use Whole Wheat Flour: Replace refined flour (maida) with whole wheat (atta) for added fiber and nutrients
- Reduce Oil: Use minimal oil for layering; brush instead of pouring
- Smaller Portions: Make 50g parottas instead of 70g standard size
- Add Vegetables: Mix finely chopped spinach, carrots, or beetroot into dough
- Choose Better Oils: Use ghee or olive oil instead of refined vegetable oils
- Cook Method: Use non-stick tawa with minimal oil instead of heavy oiling
- Pair Wisely: Serve with dal, raita, and vegetable curry instead of high-calorie gravies
Even with modifications, limit to 1-2 times per week for optimal health.
What is the best time to eat parotta?
Depends on your health goals:
- For Energy: Breakfast or lunch (3-4 hours before physical activity) - allows time to burn carbs
- Not Recommended for: Dinner or late night - high carb-fat combination may disrupt sleep and contribute to fat storage
- For Diabetes: Mid-morning or early lunch, never on empty stomach or late evening
- For Weight Loss: Very occasional breakfast treat, paired with protein and vegetables
IMPORTANT NOTE
Due to high calories and refined carbs, limit parotta to occasional meals regardless of timing. Daily consumption is not recommended for any health goal.
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