Calories in Naan: Plain, Butter, and Garlic

One standard plain naan (90 g) contains approximately 262 calories, 45 g of carbohydrates, 8 g of protein, and 5 g of fat — based on USDA FoodData Central data for commercially prepared naan (FDC ID 168003).

Naan is a leavened flatbread made from white flour, yogurt, water, and a small amount of oil or ghee. It is a staple of South Asian and Central Asian cuisines and appears on menus worldwide. Because restaurant portions vary widely and butter or garlic toppings add calories invisibly, it is one of the easier foods to underestimate. The numbers below cover the most common varieties and portion sizes.

Calorie and Macro Table by Type and Size

Variety	Weight	Calories	Carbs (g)	Protein (g)	Fat (g)
Plain naan (small)	60 g	175	30	5	3
Plain naan (restaurant)	90 g	262	45	8	5
Plain naan (large/shareable)	130 g	379	65	12	8
Butter naan	105 g	340	46	8	14
Garlic naan	100 g	320	46	8	11
Peshwari (coconut-almond)	110 g	380	55	9	14

Sources: USDA FoodData Central; standard restaurant recipe estimates cross-referenced with manufacturer nutrition panels.

Macros Breakdown

Naan is primarily a carbohydrate food. Plain naan at the standard 90 g restaurant size delivers roughly 45 g of total carbohydrates, of which 1–2 g is dietary fiber. Protein (8 g) is modest, coming mainly from the flour and yogurt. Fat in plain naan is low (around 5 g), but butter and garlic varieties add visible fat during preparation — a 15 g butter application adds about 107 kcal and 12 g of fat. Sodium runs 380–420 mg per 90 g piece plain, and over 600 mg with salted butter.

Use the macro calculator to see how naan fits your daily targets, or the net carbs calculator if you are managing blood sugar.

Does It Fit Your Goals?

For weight loss: Naan is calorie-dense relative to its weight, but it is not off the table. A single plain naan (262 kcal) can fit a moderate deficit if paired with a lean protein like tandoori chicken or dal and counted accurately. The problem is portion creep — restaurant baskets often hold two to three pieces, and topping choices (butter, garlic butter, honey butter) silently double the calorie load. One plain piece alongside a protein-forward curry is a reasonable serving; two butter naans as a side is a different situation entirely.

For blood sugar management: White-flour naan has a glycemic index around 71, which places it in the high-GI category. A 90 g serving delivers a glycemic load of roughly 32 — meaningful enough to produce a sharp postprandial glucose rise in people with prediabetes or type 2 diabetes. Pairing naan with fiber-rich dal or raita (yogurt) and eating it mid-meal rather than first can blunt the glucose spike. Smaller portions — half a piece at a time — reduce glycemic load proportionally. For a deeper look at how meal composition affects blood sugar impact, see our glycemic load guide.

Whole-wheat naan (if available) cuts the GI slightly and adds 2–4 g of extra fiber per piece. Roti made from atta (whole-wheat flour) is a lower-GI, lower-calorie alternative at roughly 100 kcal per 30 g piece.

Tips for Tracking Naan Accurately

• Weigh it when possible — “one naan” ranges from 55 g (small packaged) to 140 g (large restaurant piece), a 250+ kcal difference.
• Log butter and garlic separately if visible; 10 g of butter is 72 kcal.
• For packaged naan (Stonefire, Trader Joe’s), the per-piece weight on the label is reliable.
• Garlic naan in restaurants typically uses 10–15 g of butter per piece; use the butter naan entry if no specific item exists.

Photograph your naan alongside the rest of your meal and let CalEye log the calories in seconds — no guessing the size or toppings required.