Naan calories come to 262 for one plain, store-bought piece (90 g) and 291 per 100 g. What stands out is how fast the total climbs at the table: carbs supply 69% of those calories, and a single piece already carries 419 mg of sodium, or 18% of the daily value.
262kcal
1 plain naan · 90 g, plain, store-bought
13%protein
8.7 gProtein
45 gCarbs
5.1 gFat
How to burn off 262 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Plain, store-bought · per 90 g
Calories
262 kcal
Protein
8.7 g
Carbohydrate
45 g
Fat
5.1 g
Saturated fat
1.3 g
Sodium
419 mg
Potassium
113 mg
Iron
2.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Naan: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 piece (90 g)
262
8.7 g
45.4 g
5.1 g
419 mg
13%
Whole wheat (106 g)
303
10.8 g
49 g
7.1 g
495 mg
15%
100 g
291
9.6 g
50.4 g
5.7 g
465 mg
15%
3 × 1 piece (90 g)
786
26 g
1,256 mg
5 × 1 piece (90 g)
1,310
43.3 g
2,093 mg
Two pieces of naan make a 524-calorie side
One 90 g piece of naan lands at 262 calories, which is 13% of a 2,000-calorie day. That sounds modest for bread until you remember how naan is usually eaten: torn, passed around and refilled while the curry lasts. Few people stop at one.
Two pieces come to 524 calories and 17.3 g of protein. Three pieces reach 786 calories, and five pieces, a realistic basket for a shared dinner, total 1,310 calories. At that point the bread can outweigh the main dish it was meant to scoop up.
The easiest control is to decide the count before the basket arrives. If you are tracking, log each piece as you take it rather than estimating afterward; BodyPal can log naan from a photo, which helps when pieces are torn and uneven. Store-bought brands such as Stonefire Mini Naan come in smaller rounds, so check the weight on the pack instead of assuming a full 90 g piece.
Carbs supply 69% of the calories
Naan is a carbohydrate food first. Per 100 g it holds 50.4 g of carbs, 9.6 g of protein and 5.7 g of fat, which works out to a calorie split of 69% carbs, 17% fat and 13% protein. One piece delivers 45.4 g of carbs.
The fat is low for an enriched flatbread, with just 1.4 g of saturated fat per 100 g. Sugar is also restrained at 3.6 g per 100 g, or 3.2 g in a piece. Fiber is the weak spot: 2.2 g per 100 g and about 2 g per piece, not much for the amount of starch you are eating.
Protein is better than most people expect. A piece brings 8.7 g, which is 17% of the daily value, so naan contributes something beyond energy. Still, with protein at 13% of calories, it works as a side, not a filling meal on its own.
Sodium is the row to watch
Plain naan contains 465 mg of sodium per 100 g. One piece holds 419 mg, which is 18% of the 2,300 mg daily value, before any salted butter, garlic topping or sauce touches it.
Multiply that by a typical restaurant order and the numbers get serious. Two pieces bring 837 mg, three reach 1,256 mg, and five pieces add up to 2,093 mg, close to a full day's daily value from bread alone. Curries and dals tend to be salty too, so the plate total runs higher than the naan line suggests.
If you watch sodium, naan is where a small decision makes a big difference. Holding to one piece instead of three saves more sodium than most swaps you could make elsewhere on the plate. Whole wheat naan does not help here: its 106 g piece carries 495 mg, 22% of the daily value.
Whole wheat naan trades calories for fiber
A whole wheat naan of 106 g comes to 303 calories, compared with 262 for a 90 g plain piece. Part of that gap is simply size: the whole wheat piece is heavier, so it also brings more of everything else.
The payoff is fiber and protein. Whole wheat naan delivers 5.1 g of fiber against about 2 g in plain naan, and 10.8 g of protein, 22% of the daily value, against 8.7 g. Fat is a little higher at 7.1 g, and sugars sit at 3.6 g.
For staying full, whole wheat is the stronger pick, even with the extra calories. Pair either version with a protein-heavy dish such as chicken tikka, lentils or a yogurt raita, and let vegetables take up space on the plate so the naan stays a side rather than the base of the meal.
How does naan compare?
Here is how plain naan stacks up against butter naan, pizza crust and a burrito tortilla, per 100 g and per usual serving.
Verdict: For the fewest calories per piece, a 10-inch burrito tortilla at 220 beats a 262-calorie naan, but per 100 g naan is lower at 291 versus 306 and carries far less sodium, 465 mg versus 736 mg. Pizza crust is nearly identical in calories at 293 per 100 g yet has more than double the fat, so plain naan is the leaner flatbread of the three.
Most popular naan brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Artisan Naan Bakery Naan1 piece · 113 g239 kcal
2Stonefire Mini Naan1 naan · 45 g289 kcal
3Stonefire Original Mini Naan1 naan · 50 g300 kcal
4Stonefire Ancient Grain Mini Naan1 naan · 50 g300 kcal
One plain naan (90 g) has about 262 calories. A whole wheat naan (106 g) has about 303.
Is naan good for weight loss?
One plain naan has 262 calories with 8.7 g of protein and 5.1 g of fat. Per 100 g it has 291 calories.
Naan vs tortilla: which has more calories?
By weight they are close: plain naan has 291 calories per 100 g and a burrito tortilla 306.
How many carbs are in naan?
One plain naan (90 g) has 45.4 g of carbs, including 3.2 g of sugar and 2.0 g of fiber.
How many calories are in one butter naan?
One butter naan of 90 g has 262 calories, or 291 per 100 g, in our data. That matches plain store-bought naan; butter brushed on at a restaurant adds more on top.
How many calories are in two butter naan?
Two 90 g pieces come to 524 calories. They also carry 837 mg of sodium and 17.3 g of protein, so two pieces are closer to a meal than a side.
How much protein is in butter naan?
Butter naan has 9.6 g of protein per 100 g. A 90 g piece of plain naan provides 8.7 g, which is 17% of the daily value, with carbs still supplying 69% of the calories.
Is butter naan higher in calories than plain naan?
In our data both come to 262 calories per 90 g piece and 291 per 100 g. Extra butter added at the table or in a restaurant kitchen is what pushes a piece higher.
How many calories are in whole wheat naan?
A whole wheat naan of 106 g has 303 calories. It brings 5.1 g of fiber and 10.8 g of protein, both more than a 262-calorie plain piece.
