How healthy is naan?
Is naan healthy? Fine in moderate portions. Naan scores 19/100 on the HowHealthyIs Score: 100 g provides 305 kcal, 3.1 mg iron and 8 g protein. Naan is a soft leavened flatbread of white flour, yogurt and milk, usually brushed with butter: filling and mostly refined carbohydrate, with little fiber. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Naan ranks higher than 19% of them.
Counts in favor (% daily value per 100 kcal)
- Iron6%
- Protein5%
- Fiber2%
- Calcium2%
- Magnesium1%
- Vitamin A1%
- Vitamin E1%
- Potassium1%
- Vitamin C0%
Counts against
- Saturated fat5%
- Added sugars1%
- Sodium7%
Raw NRF9.3: 20 minus 12 = 8. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in naan?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 305 kcal | 290 kcal | |
| Protein | 8 g | 7.6 g | 15% |
| Carbohydrates | 52 g | 50 g | 18% |
| Fiber | 2 g | 1.9 g | 7% |
| Sugars | 3 g | 2.8 g | |
| Added sugars | 1.3 g | 1.2 g | 2% |
| Fat | 6.7 g | 6.4 g | 8% |
| Saturated fat | 2.8 g | 2.7 g | 13% |
| Omega-3 fats | 0.2 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 38 µg | 36 µg | 4% |
| Vitamin C | <0.1 mg | <0.1 mg | 0% |
| Vitamin D | 0.2 µg | 0.2 µg | 1% |
| Vitamin E | 0.5 mg | 0.5 mg | 3% |
| Vitamin K | 1.9 µg | 1.8 µg | 2% |
| Vitamin B12 | 0.1 µg | 0.1 µg | 5% |
| Folate | 210 µg | 199 µg | 50% |
| Minerals | |||
| Calcium | 85 mg | 81 mg | 6% |
| Iron | 3.1 mg | 2.9 mg | 16% |
| Potassium | 122 mg | 116 mg | 2% |
| Magnesium | 18 mg | 17 mg | 4% |
| Zinc | 0.7 mg | 0.6 mg | 6% |
| Sodium | 482 mg | 458 mg | 20% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard naan?
We estimate naan from this standard recipe (serves 8, about 780 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| White flour | 500 g |
| Plain yogurt | 120 g |
| Whole milk | 120 g |
| Water | 100 g |
| Dry yeast | 7 g |
| Baking powder | 5 g |
| Sugar | 10 g |
| Salt | 8 g |
| Oil in the dough | 15 g |
| Butter for brushing | 30 g |
Why is naan good for you?
- 199 µg folate in 1 naan, 50% of the daily value. Folate contributes to normal blood formation.
- 2.9 mg iron in 1 naan, 16% of the daily value. Iron contributes to the normal formation of red blood cells.
- 7.6 g protein in 1 naan, 15% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Sharing one naan at the table with a lentil or vegetable curry
- Choosing roti or chapati for everyday meals
What should you watch out for?
- Restaurant naan is often large, and garlic or cheese naan adds more butter and fat.
- Low in fiber compared with wholemeal roti or chapati.
What can you eat instead of naan?
Foods you can use the same way with a higher HowHealthyIs Score.