Naan vs Roti: Calories, Protein & Which Is Better

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	Naan	Roti	Difference
Calories Fewer calories for the same weight	286 kcal	180 kcal better	37%
Protein More protein helps with fullness and muscle	8 g better	6.8 g	15%
Carbs Lower carbs suits low-carb and diabetic diets	51.8 g	37.5 g better	28%
Fat Lower fat means lower calorie density	5 g	1 g better	80%
Fiber More fibre improves fullness and digestion	1.9 g	5 g better	62%
Sugar Less sugar means a gentler blood-sugar response	5.6 g	0.8 g better	86%

"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?

Roti

Roti is the lighter choice at 180 kcal per 100 g against 286 for Naan — about 37% 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?

Naan

Naan is the stronger protein source, with 8 g per 100 g against 6.8 g for Roti. To match that from Roti you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Roti is more efficient per calorie (3.8 g of protein per 100 kcal against 2.8 g), so it is the better pick if you are also holding calories down.

Naan vs Roti — common questions

Naan has more calories — about 286 kcal per 100 g compared with 180 kcal for Roti.

Naan has more protein — 8 g per 100 g against 6.8 g for Roti.

Roti is the lighter choice at 180 kcal per 100 g against 286 for Naan — about 37% 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.

Naan is the stronger protein source, with 8 g per 100 g against 6.8 g for Roti. To match that from Roti you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Roti is more efficient per calorie (3.8 g of protein per 100 kcal against 2.8 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 466 kcal and 14.8 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 Roti has the edge, mainly on calorie density. Per 100 g, Naan has 286 kcal and 8 g protein, while Roti has 180 kcal and 6.8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.

Full Naan nutrition & serving sizes

Full Roti nutrition & serving sizes

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Naan vs Roti

Naan

Roti

Nutrition compared, per 100 g

Which is better for weight loss?

Which is better for muscle gain?

Naan vs Roti — common questions

Which has more calories, Naan or Roti?

Which has more protein, Naan or Roti?

Is Naan or Roti better for weight loss?

Is Naan or Roti better for muscle gain?

Can I eat Naan and Roti together?

Which is healthier overall, Naan or Roti?

Other comparisons