Garlic naan vs roti: calories and protein compared
Short answer: for fat loss pick roti; 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 |
|---|---|---|
| Serving | 1 naan | 1 medium |
| Calories | 308 kcal | 99 kcal |
| Protein | 7 g | 3 g |
| Carbs | 52 g | 20 g |
| Fat | 7 g | 1 g |
| Protein per 100 kcal | 2.4 g | 3.3 g |
| Calories from fat | 22% | 5% |
What the numbers say
- Garlic naan has 209 kcal more a serving than roti. One serving of garlic naan has the calories of about 3.1 servings of roti.
- Garlic naan has more protein: 7 g vs 3 g.
- For protein per calorie, roti wins with 3.3 g per 100 kcal.
- They suit different diets: garlic naan is vegetarian and roti is vegan.
Which to pick
- Losing fat: Roti, 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.