Per 100 g, Roti has 297 kcal and Naan has 310 kcal. A typical serving of Roti (1 roti, 40 g) has 119 kcal and 3.6 g protein, and a typical serving of Naan (1 naan, 90 g) has 279 kcal and 8.1 g protein.
Better for weight loss
Roti
Calories are close (297 vs 310 kcal per 100 g), but Roti gives you more fibre per calorie than Naan, which helps you stay full.
More protein per calorie
Tie
Per calorie they are close: 3 g vs 2.9 g protein per 100 kcal (9 g vs 9 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Roti
Roti gives 1.6 g fibre per 100 kcal against 0.7 g for Naan (4.9 g vs 2.2 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Roti is the more filling pick. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Roti | Naan |
|---|---|---|
| Calories | 297 kcal | 310 kcal |
| Protein | 9 g | 9 g |
| Carbohydrates | 51 g | 50 g |
| Fat | 6 g | 8 g |
| Fibre | 4.9 g | 2.2 g |
| Sugar | 1.5 g | 3.9 g |
| Sodium | 250 mg | 450 mg |
| Calcium | 30 mg | 80 mg |
| Iron | 2.5 mg | 2.7 mg |
| Potassium | 150 mg | 115 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Roti, 1 roti (40 g)
119 kcal
3.6 g protein · 20.4 g carbs · 2.4 g fat · 2 g fibre
100 kcal = about 34 g
Full nutrition for Roti →Naan, 1 naan (90 g)
279 kcal
8.1 g protein · 45 g carbs · 7.2 g fat · 2 g fibre
100 kcal = about 32 g
Full nutrition for Naan →Naan has more: 310 kcal per 100 g against 297 kcal. A typical serving of Roti (1 roti, 40 g) has 119 kcal and 3.6 g protein, and a typical serving of Naan (1 naan, 90 g) has 279 kcal and 8.1 g protein.
Roti. Calories are close (297 vs 310 kcal per 100 g), but Roti gives you more fibre per calorie than Naan, which helps you stay full. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Per calorie they are close: 3 g vs 2.9 g protein per 100 kcal (9 g vs 9 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 34 g of Roti or 32 g of Naan gives you 100 kcal.
Get an Indian diet plan with your exact portions of roti, naan and everything else you eat, built around your goal by NASM-certified Coach Himanshu.