Naan: Calories, Nutrition Facts, and Health Benefits (2026)

Naan contains 279 calories per piece (90 g), with 8.1 g of protein and 45 g of carbohydrates. It also provides 2 g of fiber, 3.1 g of sugar, and 6.8 g of fat, making it a flavorful addition to meals.

This page explores the nutritional profile of naan, focusing on its calorie content, macronutrients, and health implications. We will also examine how naan fits into various dietary goals and how it compares to other breads.

Naan Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides a detailed breakdown of naan's macronutrients and micronutrients per serving.

Values are for 1 piece (90 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	279	310	14%
Protein	8.1 g	9.0 g	16%
Carbohydrates	45.0 g	50.0 g	16%
Fiber	2.0 g	2.2 g	7%
Sugar	3.1 g	3.5 g	-
Fat	6.8 g	7.5 g	9%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	104 mg	115 mg	2%
Saturated Fat	2.3 g	2.5 g	11%
Sodium	405 mg	450 mg	18%
Iron	2.97 mg	3.30 mg	17%

About 66% of naan calories come from carbohydrates, 12% from protein and 22% from fat.

Naan by Health Goal

In this section, we evaluate naan's suitability for different dietary goals, highlighting its strengths and weaknesses.

Goal	Rating	Why
Weight loss	Fair	279 calories per serving, with 2 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 30 per serving
Immunity	Fair	Not a notable source of immune nutrients; enriched and whole-grain breads add some B vitamins and iron (108 mcg folate per serving)
Digestion	Fair	2 g fiber per serving supports regularity
Heart health	Fair	Refined and a meaningful source of sodium (405 mg per serving); whole-grain versions are better
Muscle gain	Good	Provides 8.1 g of wheat protein per serving, which is incomplete; pair it with a protein food

Naan and Blood Sugar

Glycemic index: 71. Glycemic load: 30 per serving.

Naan has a glycemic index of about 71 and a glycemic load of around 30 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Naan Compares to Other Breads and Baked Goods

The comparison table illustrates how naan stacks up against other common breads and baked goods, providing context for its nutritional value.

Bread (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Naan	310	9.0	2.2	50.0
Pita Bread	275	9.1	2.2	55.7
Flour Tortilla	304	8.2	3.0	51.0
Croissant	406	8.2	2.6	45.8

Naan Myths, Checked

Naan is the same as pita , False. Naan is richer and higher in calories, made with yogurt and butter, while pita is leaner.

One naan is a single serving of bread , Misleading. A full naan has about 280 calories, more than three slices of bread, so portion matters.

How to Track Naan

Bread portions are easy to underestimate, a thin slice, a thick-cut slice, a roll or a bagel can differ two or threefold in calories, so log the actual piece rather than a generic "slice." Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log naan accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every type of bread per slice and roll, best carb sources ranked, and calories in every rice and grain per cup cooked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a naan?

Naan contains 279 calories per piece (90 g), making it a moderate-calorie food option within a meal.

Is naan good for weight loss?

While naan is not specifically designed for weight loss, it can be included in a balanced diet if portion sizes are managed.

Can people with diabetes eat naan?

People with diabetes should be cautious with naan due to its glycemic index of about 71, which indicates a moderate impact on blood sugar levels.

How much protein is in naan?

Each piece of naan provides 8.1 g of protein, contributing to daily protein intake, especially when paired with protein-rich foods.

Is naan high in sugar?

Naan has 3.1 g of sugar per piece, which is relatively low compared to many other baked goods, but should still be consumed in moderation.

Is naan bread unhealthy?

Naan can be part of a healthy diet when consumed in moderation, but its sodium content of 405 mg per serving should be considered.

Key Takeaways

• Naan provides 279 calories per 90 g serving.
• It contains 8.1 g of protein per piece.
• Naan has a glycemic index of about 71.
• Each piece contains 2 g of fiber.
• Naan includes 6.8 g of fat, with 2.3 g being saturated fat.
• It has 405 mg of sodium per serving.