Bread is a staple food for many people around the world. With so many varieties of bread available, it can be difficult to determine which options are healthiest. Naan, a type of flatbread traditionally baked in a tandoor oven and popular in Indian cuisine, has grown in popularity globally. But how does naan compare nutritionally to other common types of bread?
What is naan?
Naan is a leavened flatbread that originated in Central and South Asia. It is made with white flour, yeast, salt, and yogurt or milk. The dough is rolled into an oblong shape and cooked by slapping it onto the walls of a super-hot clay tandoor oven. This cooking method gives naan its signature puffy, charred appearance and chewy texture.
Traditional naan is plain, but many modern recipes incorporate ingredients like garlic, cheese, or herbs. It is most often served alongside curries, kebabs, biryani and other Indian dishes. Naan can be eaten on its own or used to scoop up food.
Nutritional profile of naan
Here is the basic nutritional profile for one piece of plain, white flour naan (about 1 oz/28g):
| Calories | 110 |
|---|---|
| Fat | 2g |
| Carbs | 19g |
| Protein | 3g |
| Fiber | 1g |
Naan is relatively high in carbohydrates and calories compared to some other bread options. A plain naan has about 110 calories, with about 2g of fat, 19g of carbohydrates, 3g of protein, and 1g of fiber. It lacks significant vitamins and minerals beyond a small amount of calcium.
Naan made with whole wheat flour will be higher in fiber, vitamins, and minerals compared to white flour naan. Garlic or herb naan will have more flavor from the additional ingredients but little difference nutritionally.
How does naan compare to other types of bread?
Here is how a plain naan compares nutritionally to one slice or serving of some other common types of bread:
| Bread Type | Calories | Carbs | Protein | Fiber |
|---|---|---|---|---|
| Naan (1 oz) | 110 | 19g | 3g | 1g |
| White bread (1 slice) | 75 | 15g | 3g | 1g |
| Whole wheat bread (1 slice) | 60 | 12g | 3g | 2g |
| Sourdough bread (1 slice) | 100 | 19g | 3g | 1g |
| Bagel (1 medium) | 250 | 54g | 10g | 2g |
| Pita bread (1 small) | 165 | 33g | 5g | 1g |
Comparing nutrients per serving, naan tends to be higher in calories, carbohydrates, and fat compared to most types of bread. An exception is sourdough bread, which has a similar nutritional profile per slice. Bagels and pita bread both contain significantly more calories and carbs per serving compared to naan.
Fiber content per serving is relatively low in naan, at only 1g per piece. Whole wheat bread and whole grain varieties of other breads provide more fiber. This is important, since fiber promotes gut health and helps you feel full.
Nutritional positives and negatives of naan
Here are some of the main nutritional pros and cons to consider with naan bread:
Pros:
- Vegan and vegetarian-friendly
- Contains some protein and calcium
- Low fat compared to some bread
- No cholesterol
- Small amount of iron
- Serving size is small
Cons:
- Higher in carbs and calories than many breads
- Low in fiber
- Lacks nutrients like vitamins and omega-3s
- Made with refined white flour
- Easy to overeat
Overall, while tasty, naan lacks the nutritional benefits provided from high fiber and whole grain bread options. The lower fiber and high carb content mean naan may not be as filling or satisfying. Choosing whole wheat or multigrain naan varieties can help increase fiber intake.
Healthier ways to enjoy naan
Here are some tips for making naan a healthier part of your diet:
- Look for whole grain or multigrain naan bread to increase fiber, vitamins, and minerals.
- Enjoy plain naan and control portion sizes instead of high-calorie flavored naan.
- Load naan up with veggies instead of fatty meats or sauces.
- Use naan for dipping instead of scooping to limit overall calories.
- Pair naan with lower calorie dishes like vegetable curries instead of heavy curries.
- Freeze naan and toast pieces as needed instead of eating the whole loaf.
Healthier homemade naan options
You can also make healthier homemade naan by using:
- Whole wheat flour
- Additional healthy ingredients like garlic, herbs, sesame seeds
- Non-wheat grains like rye or amaranth
- Olive oil instead of butter
Baking instead of frying and going light on any oil or ghee can further reduce the calories in homemade naan.
The verdict
Naan is lower in fiber and higher in refined carbs and calories compared to many other breads. But it can be part of a healthy diet in moderation, especially if you choose whole grain varieties or load your naan up with healthy vegetables and lean proteins. Limit portion sizes to 1-2 pieces and avoid dipping your naan into high fat sauces or gravies.
For maximum nutrition, fiber, and fullness, other bread options like 100% whole grain bread, rye, Ezekiel and sourdough make healthier daily choices. But the occasional piece of naan can still fit into an overall balanced diet.