Egg vs Naan

Per 100 g, Egg has 154 kcal and 12.6 g protein, while Naan has 286 kcal and 8 g protein.

Egg

154
kcal per 100 g
12.6 g protein

Naan

286
kcal per 100 g
8 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Egg Naan Difference
Calories Fewer calories for the same weight 154 kcal better 286 kcal 46%
Protein More protein helps with fullness and muscle 12.6 g better 8 g 37%
Carbs Lower carbs suits low-carb and diabetic diets 1.2 g better 51.8 g 98%
Fat Lower fat means lower calorie density 10.6 g 5 g better 53%
Fiber More fibre improves fullness and digestion 0 g 1.9 g better 100%
Sugar Less sugar means a gentler blood-sugar response 1.2 g better 5.6 g 79%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Egg

Egg is the lighter choice at 154 kcal per 100 g against 286 for Naan — about 46% fewer calories for the same weight on your plate. That does not make Naan a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Egg

Egg is the stronger protein source, with 12.6 g per 100 g against 8 g for Naan. To match that from Naan you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Egg vs Naan — common questions

Naan has more calories — about 286 kcal per 100 g compared with 154 kcal for Egg.

Egg has more protein — 12.6 g per 100 g against 8 g for Naan.

Egg is the lighter choice at 154 kcal per 100 g against 286 for Naan — about 46% fewer calories for the same weight on your plate. That does not make Naan a bad food; it means the portion has to be smaller to fit the same calorie budget.

Egg is the stronger protein source, with 12.6 g per 100 g against 8 g for Naan. To match that from Naan you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 440 kcal and 20.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Egg has the edge, mainly on calorie density. Per 100 g, Egg has 154 kcal and 12.6 g protein, while Naan has 286 kcal and 8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Egg nutrition & serving sizes
Full Naan nutrition & serving sizes

Other comparisons

Egg vs Tandoori Chicken Egg vs Palak Paneer Egg vs Chana Masala Egg vs Paratha Egg vs Roti Egg vs Chicken Curry

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.