Matar Paratha vs Puran Poli

Per 100 g, Matar Paratha has 191 kcal and 5.6 g protein, while Puran Poli has 367 kcal and 9.6 g protein.

Matar Paratha

191
kcal per 100 g
5.6 g protein

Puran Poli

367
kcal per 100 g
9.6 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 Matar Paratha Puran Poli Difference
Calories Fewer calories for the same weight 191 kcal better 367 kcal 48%
Protein More protein helps with fullness and muscle 5.6 g 9.6 g better 42%
Carbs Lower carbs suits low-carb and diabetic diets 21.5 g better 62.7 g 66%
Fat Lower fat means lower calorie density 8.8 g 7.9 g better 10%
Fiber More fibre improves fullness and digestion 5.6 g 8.1 g better 31%
Sugar Less sugar means a gentler blood-sugar response 1.3 g better 24.7 g 95%
"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 367 for Puran Poli — about 48% fewer calories for the same weight on your plate. That does not make Puran Poli a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Puran Poli

Puran Poli is the stronger protein source, with 9.6 g per 100 g against 5.6 g for Matar Paratha. To match that from Matar Paratha you would have to eat roughly 1.7 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 2.6 g), so it is the better pick if you are also holding calories down.

Matar Paratha vs Puran Poli — common questions

Puran Poli has more calories — about 367 kcal per 100 g compared with 191 kcal for Matar Paratha.

Puran Poli has more protein — 9.6 g per 100 g against 5.6 g for Matar Paratha.

Matar Paratha is the lighter choice at 191 kcal per 100 g against 367 for Puran Poli — about 48% fewer calories for the same weight on your plate. That does not make Puran Poli a bad food; it means the portion has to be smaller to fit the same calorie budget.

Puran Poli is the stronger protein source, with 9.6 g per 100 g against 5.6 g for Matar Paratha. To match that from Matar Paratha you would have to eat roughly 1.7 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 2.6 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 558 kcal and 15.2 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 Matar Paratha has the edge, mainly on calorie density. Per 100 g, Matar Paratha has 191 kcal and 5.6 g protein, while Puran Poli has 367 kcal and 9.6 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Matar Paratha nutrition & serving sizes
Full Puran Poli 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.