Besan and spinach parantha/paratha (Besan aur palak ka parantha/paratha)
Also called: besan palak paratha, besan aur palak ka paratha, besan palak parantha, besan spinach paratha, palak besan paratha, besan palak paranthaa, besan palak parothaa
Besan aur palak ka paratha is that nice desi breakfast or tiffin paratha that feels hearty but still a little smarter than the usual. The besan gives it a nutty, filling taste, while palak, onion and green chilli bring that fresh, ghar-ka flavour you get in mom’s kitchen or a good canteen.
Per 1 parantha (100g)
Nutrition Facts
| Nutrient | Per parantha (100g) | Per 100g |
|---|---|---|
| Calories | 216.5 kcal | 216.5 kcal |
| Protein | 5.5g | 5.5g |
| Carbohydrates | 21.4g | 21.4g |
| Fat | 12.1g | 12.1g |
| Fiber | 4.4g | 4.4g |
| Sugar | 1.3g | 1.3g |
| Micronutrients (per 100g) | ||
| Sodium | 177.19 mg | |
| Calcium | 33.07 mg | |
| Iron | 1.85 mg | |
| Vitamin C | 6.65 mg | |
| Folate | 50.53 µg | |
What Goes Into It
Per serving (1 parantha)
gastroenterology Gut Health Insight
This paratha brings a good mix of fiber from wheat flour, spinach, onion and besan, so it can support smoother digestion and help you feel full for longer. Spinach adds folate and vitamin C, while besan gives a bit of extra plant protein, which makes the meal more balanced than a plain aloo paratha. The 10g fat per serving helps make it satisfying, but if your stomach is sensitive, the green chilli and red chilli powder can feel a bit spicy. Best eaten with curd or dahi — that combo is kinder to the gut and makes it a more complete tiffin meal.
Frequently Asked Questions
Is besan palak paratha healthy?
Yes, it’s a fairly balanced paratha. One 100g parantha gives about 216.5 kcal, 5.5g protein and 4.4g fiber, so it’s more filling than a plain wheat paratha. The spinach and besan also add some iron, folate and extra plant protein.
How many calories are in 1 besan and spinach paratha?
One serving of 1 paratha, around 100g, has about 216.5 calories. Most of the calories come from the flour and the 10g fat used in cooking.
Can diabetics eat besan palak paratha?
Yes, in a controlled portion it can fit better than many refined-flour options because it has 21.4g carbs and 4.4g fiber per paratha. The fiber from spinach, onion and besan may help slow the carb hit a bit, especially if you pair it with curd or eggs.
Is besan palak paratha good for weight loss?
It can work for weight loss if you keep the portion to 1 paratha and pair it with something light like dahi. The 5.5g protein and 4.4g fiber help with fullness, but the 12.1g fat means the total calories can rise if extra oil or ghee is used.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.