Dal Paratha vs Matar Paratha

Per 100 g, Dal Paratha has 268 kcal and 6.8 g protein, while Matar Paratha has 191 kcal and 5.6 g protein.

Dal Paratha

268
kcal per 100 g
6.8 g protein

Matar Paratha

191
kcal per 100 g
5.6 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 Matar Paratha Difference
Calories Fewer calories for the same weight 268 kcal 191 kcal better 29%
Protein More protein helps with fullness and muscle 6.8 g better 5.6 g 18%
Carbs Lower carbs suits low-carb and diabetic diets 30 g 21.5 g better 28%
Fat Lower fat means lower calorie density 13.1 g 8.8 g better 33%
Fiber More fibre improves fullness and digestion 6.5 g better 5.6 g 14%
Sugar Less sugar means a gentler blood-sugar response 1.4 g 1.3 g better 7%
"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?

Matar Paratha

Matar Paratha is the lighter choice at 191 kcal per 100 g against 268 for Dal Paratha — about 29% 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?

Dal Paratha

Dal Paratha is the stronger protein source, with 6.8 g per 100 g against 5.6 g for Matar Paratha. To match that from Matar Paratha you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Matar Paratha is more efficient per calorie (2.9 g of protein per 100 kcal against 2.5 g), so it is the better pick if you are also holding calories down.

Dal Paratha vs Matar Paratha — common questions

Dal Paratha has more calories — about 268 kcal per 100 g compared with 191 kcal for Matar Paratha.

Dal Paratha has more protein — 6.8 g per 100 g against 5.6 g for Matar Paratha.

Matar Paratha is the lighter choice at 191 kcal per 100 g against 268 for Dal Paratha — about 29% 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.

Dal Paratha is the stronger protein source, with 6.8 g per 100 g against 5.6 g for Matar Paratha. To match that from Matar Paratha you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Matar Paratha is more efficient per calorie (2.9 g of protein per 100 kcal against 2.5 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 459 kcal and 12.4 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 Matar Paratha has the edge, mainly on calorie density. Per 100 g, Dal Paratha has 268 kcal and 6.8 g protein, while Matar Paratha has 191 kcal and 5.6 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 Matar 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.