Butter naan vs garlic naan: calories and protein compared
Short answer: for fat loss pick butter naan; for muscle gain garlic naan does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Butter naan | Garlic naan |
|---|---|---|
| Serving | 1 naan | 1 naan |
| Calories | 287 kcal | 308 kcal |
| Protein | 7 g | 7 g |
| Carbs | 52 g | 52 g |
| Fat | 5 g | 7 g |
| Protein per 100 kcal | 2.6 g | 2.4 g |
| Calories from fat | 16% | 22% |
What the numbers say
- Garlic naan has 21 kcal more a serving than butter naan. One serving of garlic naan has the calories of about 1.1 servings of butter naan.
- Protein is about the same (7 vs 7 g).
- For protein per calorie, butter naan wins with 2.6 g per 100 kcal.
Which to pick
- Losing fat: Butter naan, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Garlic naan, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.