Calories in Naan
A typical plain naan (90g) is approximately 260 kcal. Garlic naan adds ~20 kcal; butter naan adds 30–50 kcal; cheese-stuffed varieties reach 400+ kcal per piece.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 plain naan (~90g) | 260 | 45 | 8 | 5 | 2 |
| 1 garlic naan (~95g) | 285 | 45 | 8 | 7 | 2 |
| 1 butter naan (~95g) | 300 | 45 | 8 | 10 | 2 |
| 1 cheese naan (~120g) | 420 | 48 | 16 | 18 | 2 |
| 1 keema (mutton) naan (~150g) | 450 | 55 | 18 | 15 | 3 |
| 100g plain naan | 290 | 50 | 9 | 5.5 | 2.2 |
About these numbers
Naan is a leavened white-flour flatbread cooked traditionally in a tandoor — substantially calorie-dense compared to roti. A single plain naan at most restaurants is ~260 kcal, more than triple the calorie count of a medium roti (~120 kcal). Garlic, butter, and cheese variations add 25–160 kcal per piece.
The glycemic profile is less favourable than roti — white-flour naan has GI ~71 (high) compared to whole-wheat roti at ~62 (medium). The carb load per piece (45–55g) is substantial. For diabetes management, roti is the better staple choice; naan in moderate portions is acceptable as occasional indulgence.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories in a naan?
- A plain naan (~90g, restaurant-size) is approximately 260 kcal. Garlic naan: 285 kcal. Butter naan: 300 kcal. Cheese naan: 420 kcal. Keema (meat-stuffed): 450 kcal. Per 100g of plain naan: 290 kcal — substantially calorie-dense for a bread item.
- Is naan healthier than roti?
- No — roti is healthier on most metrics. Per 100g, naan is 290 kcal vs roti at 297 kcal (similar), but typical naan portions (90g) are 2–3x larger than typical roti portions (40g), so per-piece naan delivers far more calories. Roti is whole-wheat (more fiber, lower GI); naan is white flour (less fiber, higher GI). For weight loss and diabetes management, roti wins.
- Is naan good for weight loss?
- Occasionally and in moderation. A single plain naan (260 kcal) fits in most reasonable daily calorie targets, but the typical restaurant pattern (2+ naans per meal, often paired with rich curries and rice) makes naan-heavy meals 800+ kcal. For weight loss: limit to 1 plain naan per meal, choose naan or rice (not both), and pair with substantial protein and vegetables.
- Does naan raise blood sugar?
- Yes, meaningfully. Glycemic index ~71 (high), and glycemic load per plain naan is ~30 (high). The white flour base produces a faster glucose response than whole-wheat alternatives. For T2D management, naan is among the higher-impact Indian staples for blood sugar. Strategies: limit to 1 piece, pair with substantial protein (chicken, paneer) and vegetables eaten first, or substitute roti when possible.
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