How Many Calories Are in Naan

Naan bread is a staple side in many Indian meals, loved for its soft texture, chewy crumb, and slightly smoky flavour. Whether used to scoop up curry or eaten on its own, naan is both satisfying and filling. But it’s also deceptively heavy in calories, especially when served in restaurant portions. So how many calories are in naan and does the type you choose make a difference?

Calories by Type and Portion Size

The calorie content of naan depends heavily on its size, thickness, and ingredients. A standard plain naan from an Indian restaurant or takeaway, weighing around 120 to 150 grams, can contain anywhere from 300 to 400 calories. Variations like garlic naan, peshwari naan, or cheese naan typically contain more, ranging between 400 and 600 calories per piece due to added butter, oil, sugar, nuts, or cheese. Smaller supermarket naans or mini naans weigh less—around 60 grams each and provide closer to 180 to 220 calories per portion.

Homemade naan made with yoghurt and minimal oil can be lighter, but it still delivers a significant number of calories due to the flour content and any added fat.

Nutritional Breakdown of Naan

For a medium-sized plain naan bread weighing around 130 grams, the average nutritional content is approximately 350 calories. It contains around 60 grams of carbohydrates, with 2 to 4 grams of sugar and 2 to 3 grams of fibre. Protein content sits at roughly 8 to 10 grams, depending on whether yoghurt or milk is used in the dough. Fat content varies between 8 and 12 grams, with saturated fat accounting for 3 to 5 grams. Salt levels are typically high, with one naan providing over 1 gram of sodium. Enriched flours used in naan also supply small amounts of iron and B vitamins, but the overall nutrient density is modest.

Benefits of Naan

Naan bread provides a good source of carbohydrates, offering quick energy and making it effective at satisfying hunger. It also delivers some protein and trace minerals depending on the flour and dairy used. When eaten in moderation and as part of a meal that includes vegetables and lean proteins, naan can contribute to a filling, well-rounded dish. Its flavour and texture also make it a comforting addition to spicy or saucy meals, adding variety to a traditional plate.

Downsides of Naan

The main drawback of naan is its calorie density. Restaurant-style naan is typically brushed with butter or ghee, sometimes both before and after baking, which significantly increases the fat and calorie content. Sweet versions like peshwari naan contain added sugars and ground nuts, while cheese naan adds saturated fat and sodium. Most naan breads are made with white flour, which is low in fibre and has a high glycaemic index, meaning it can cause blood sugar spikes when eaten in large amounts or without balancing foods.

Large portions are another concern. A single naan often weighs more than a standard slice of bread but is easy to finish in one sitting, especially when dipped in curry. When paired with rice, the total carbohydrate and calorie load of a meal can become excessive without much nutritional return.

Dietary Impact and the GI Index

Naan bread made with white flour has a high glycaemic index (GI), often scoring above 70. This means it causes a rapid rise in blood glucose, especially when eaten alone or in large portions. The addition of fat from butter or oil may slow digestion slightly but does not significantly change the overall glycaemic effect. For those with diabetes or those aiming to control blood sugar, naan should be eaten in smaller amounts and ideally alongside fibre-rich vegetables and protein to reduce the glycaemic load of the meal.

Wholemeal or multigrain naan options if available have a lower GI and can offer more stable energy and longer-lasting fullness.

How Is Naan Made?

Traditional naan is made using white flour, yeast or baking powder, water or milk, salt, and often yoghurt to create a soft, rich dough. The dough is rested, then rolled into rounds and cooked in a tandoor (clay oven), where it puffs up and develops a charred, blistered surface. In modern kitchens, naan is often baked on a hot skillet or in a regular oven.

Many recipes include ghee, butter, or oil to enhance flavour and tenderness. Additional ingredients such as garlic, cheese, coriander, raisins, coconut, or almonds are used in flavoured varieties. Restaurant naan is almost always brushed with butter after baking, which adds to its appeal but also to its calorie content.

Healthier Alternatives to Naan

For a lighter option, consider making naan at home using Greek yoghurt and wholemeal flour, which reduces both calories and glycaemic impact. Smaller or mini naans are also widely available in supermarkets and can help with portion control. Wholegrain flatbreads, chapatis, or rotis are lower in calories and fat and can still be used to scoop up sauces or accompany curries. Air-frying or dry-toasting naan instead of brushing with butter also lowers the fat content while keeping the texture enjoyable.

If you’re looking for a gluten-free or low-carb alternative, try using cauliflower-based flatbreads or lettuce wraps to accompany your meal without the added starch and calories.

Summary

A typical naan bread contains between 300 and 400 calories, with flavoured or stuffed varieties reaching up to 600. While naan provides energy and complements spicy dishes well, it is high in carbohydrates, fat, and sodium, and has a high glycaemic index. Eaten occasionally and in moderation, it can fit into a balanced diet especially when lighter versions are chosen or made at home. To manage calorie intake, opt for smaller naans, wholemeal varieties, or lighter flatbreads to enjoy the same flavours without the excess.