Calories in Naan: Nutrition Facts & Serving Sizes
Per 1 piece (106g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Naan is a leavened flatbread popular in South Asian cuisine, coming in at 286 calories per 100g. A standard single piece (106g) delivers 303 calories, 10.8g of protein, 49g of carbs, and 7.1g of fat, making it a significant carb source for any meal. The protein content is respectable for a bread at 10.2g per 100g, and the 4.8g of fiber per 100g helps slow carb absorption and supports satiety. Selenium is a notable micronutrient at 11.4mcg per 100g, supporting thyroid function and antioxidant defense. Naan works well as a pre-workout carb source or as part of a higher-calorie bulking diet, but it requires careful portion control for anyone in a calorie deficit.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 piece (106g) | 303.2 | 10.8g | 49g | 7.1g | 5.1g |
| 100g | 286 | 10.2g | 46.2g | 6.7g | 4.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 286 | 14% |
| Protein | 10.2g | 20% |
| Total Fat | 6.7g | 9% |
| Saturated Fat | 2.9g | 14% |
| Total Carbohydrates | 46.2g | 17% |
| Dietary Fiber | 4.8g | 17% |
| Sugars | 3.4g | 7% |
| Sodium | 467mg | 20% |
| Cholesterol | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.9g | 1% |
| Cholesterol | 1mg | 0% |
| Calcium | 59mg | 5% |
| Iron | 1.7mg | 9% |
| Potassium | 185mg | 4% |
| Vitamin A | 2mcg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 68mg | 16% |
| Phosphorus | 188mg | 15% |
| Zinc | 1.2mg | 11% |
| Selenium | 11.4mcg | 21% |
| Folate | 16mcg | 4% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 3.6mg | 23% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Naan
Naan provides a solid combination of carbohydrates, protein, and some fat, making it a well-rounded energy source. The 46.2g of carbs per 100g makes it an effective fuel source for workouts, and many athletes use starchy foods like naan strategically around training sessions.
The protein content at 10.2g per 100g is notably higher than many other breads, which is useful for hitting daily protein targets. Combined with a protein-rich topping like hummus, chicken, or Greek yogurt, naan becomes a more balanced meal option.
Fiber at 4.8g per 100g is a genuine benefit. Fiber slows carbohydrate absorption, which means a more gradual rise in blood sugar and sustained energy rather than a spike and crash. It also supports digestive health and helps manage hunger between meals.
Magnesium (68mg per 100g) supports hundreds of enzymatic processes including those involved in muscle contraction and protein synthesis. Selenium (11.4mcg per 100g) supports thyroid function, which plays a role in metabolic rate and body composition. Niacin and thiamin from the wheat flour contribute to energy metabolism, helping your body efficiently process the carbs for fuel.
Dietary Considerations
Naan is typically made with wheat flour and is not gluten-free unless specifically labeled as such. Traditional naan recipes include dairy (yogurt or milk) so it is not vegan by default, though vegan versions exist. It is not suitable for keto or strict low-carb diets given its high carb content of 46.2g per 100g. For weight loss, portion control is key since a single piece is over 300 calories. Naan can work well in a bulking diet or as a pre-workout carb meal. Sodium is relatively high at 467mg per 100g, which is worth noting for those managing blood pressure.
Daily Intake (100g)
100g of naan provides 14% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in naan?
Naan has 286 calories per 100g. A standard single piece (106g) contains about 303 calories. Calories can vary significantly based on size and added toppings like butter or garlic.
Is naan good for weight loss?
Naan can fit into a weight loss diet with portion control, but it is calorie-dense at 286 calories per 100g. A single piece is over 300 calories. If you're cutting, smaller portions or swapping for lower-calorie bread options may help.
How much protein is in naan?
Naan contains 10.2g of protein per 100g, which is solid for a bread product. A full piece (106g) provides about 10.8g of protein.
Is naan gluten-free?
Traditional naan is not gluten-free as it is made from wheat flour. Gluten-free versions made with alternative flours are available but will have different nutritional profiles.
Is naan healthier than white bread?
Naan has more calories (286 vs 238 per 100g) and more fat than white bread, but also more protein (10.2g vs around 8g) and more fiber (4.8g vs around 2g). Whether it's healthier depends on your goals and how you're using it.
Can I eat naan on a carb-cycling diet?
Yes, naan works well on high-carb days in a carb-cycling plan. With 46.2g of carbs per 100g, it is a concentrated carb source that can help replenish glycogen after hard training sessions.
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