Dal Paratha vs Keema Paratha

Per 100 g, Dal Paratha has 268 kcal and 6.8 g protein, while Keema Paratha has 238 kcal and 9.4 g protein.

Dal Paratha

268
kcal per 100 g
6.8 g protein

Keema Paratha

238
kcal per 100 g
9.4 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Dal Paratha Keema Paratha Difference
Calories Fewer calories for the same weight 268 kcal 238 kcal better 11%
Protein More protein helps with fullness and muscle 6.8 g 9.4 g better 28%
Carbs Lower carbs suits low-carb and diabetic diets 30 g 18.4 g better 39%
Fat Lower fat means lower calorie density 13.1 g better 13.9 g 6%
Fiber More fibre improves fullness and digestion 6.5 g better 3.4 g 48%
Sugar Less sugar means a gentler blood-sugar response 1.4 g 1 g better 29%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Keema Paratha

Keema Paratha is the lighter choice at 238 kcal per 100 g against 268 for Dal Paratha — about 11% fewer calories for the same weight on your plate. That does not make Dal Paratha a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Keema Paratha

Keema Paratha is the stronger protein source, with 9.4 g per 100 g against 6.8 g for Dal Paratha. To match that from Dal Paratha you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dal Paratha vs Keema Paratha — common questions

Dal Paratha has more calories — about 268 kcal per 100 g compared with 238 kcal for Keema Paratha.

Keema Paratha has more protein — 9.4 g per 100 g against 6.8 g for Dal Paratha.

Keema Paratha is the lighter choice at 238 kcal per 100 g against 268 for Dal Paratha — about 11% fewer calories for the same weight on your plate. That does not make Dal Paratha a bad food; it means the portion has to be smaller to fit the same calorie budget.

Keema Paratha is the stronger protein source, with 9.4 g per 100 g against 6.8 g for Dal Paratha. To match that from Dal Paratha you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 506 kcal and 16.2 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Keema Paratha has the edge, mainly on calorie density. Per 100 g, Dal Paratha has 268 kcal and 6.8 g protein, while Keema Paratha has 238 kcal and 9.4 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dal Paratha nutrition & serving sizes
Full Keema Paratha nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.