Garlic naan vs roti with ghee: calories and protein compared
Short answer: for fat loss pick roti with ghee; for muscle gain garlic naan does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Garlic naan | Roti with ghee |
|---|---|---|
| Serving | 1 naan | 1 medium |
| Calories | 308 kcal | 126 kcal |
| Protein | 7 g | 3 g |
| Carbs | 52 g | 20 g |
| Fat | 7 g | 4 g |
| Protein per 100 kcal | 2.4 g | 2.6 g |
| Calories from fat | 22% | 26% |
What the numbers say
- Garlic naan has 182 kcal more a serving than roti with ghee. One serving of garlic naan has the calories of about 2.4 servings of roti with ghee.
- Garlic naan has more protein: 7 g vs 3 g.
- For protein per calorie, roti with ghee wins with 2.6 g per 100 kcal.
Which to pick
- Losing fat: Roti with ghee, 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.