Naan, a flatbread that originated in Persia, is now a staple in South, Central, and Southeast Asian cuisines. You’ve likely enjoyed it alongside your favorite curry or tandoori dish.
But what exactly is naan bringing to the table, nutritionally speaking? This article provides a comprehensive overview of naan nutrition, diving into calories, macronutrients, micronutrients, the glycemic index, and potential health implications.
Naan nutrition
If you’re watching what you eat, you may be wondering what naan bread brings to the table. Here’s a look at the nutritional composition of naan. Keep in mind that a serving size is about 44g.
Macronutrient breakdown
- Calories: A 44g serving has roughly 137 calories, while a 100g serving contains about 286 calories.
- Carbohydrates: You’ll get about 22g of carbs in a 44g serving, including 2.3g of fiber and 1.6g of sugar. A 100g serving provides 46.2g of carbs, 4.8g of fiber, and 3.4g of sugar.
- Protein: A 44g serving contains 4.9g of protein. A 100g serving has 10.2g of protein, or about 20% of the Daily Value (DV).
- Fats: In a 44g serving, there are about 3.2g of fat, 1.4g of which are saturated. A 100g serving has 6.7g of fat, including 2.9g saturated fat, 1.9g monounsaturated fat, and 1.3g polyunsaturated fat.
Micronutrient content
Naan also contains some vitamins and minerals, including:
- Vitamin D (0mcg per 44g serving, 0.2mcg per serving of Tandoori Naan)
- Niacin (5.3mg per 90g serving)
- Thiamin (0.7mg per 90g serving)
- Calcium (28mg per 44g serving)
- Iron (0.8mg per 44g serving or 2.9mg per 90g serving, which is 16% of the DV)
- Potassium (88mg per 44g serving)
Naan’s glycemic index and load
The glycemic index (GI) indicates how quickly a food raises your blood sugar. Glycemic load (GL) tells you how much a food raises your blood sugar, taking portion size into account.
Naan has a GI of 71 and a GL of 31, which are both considered high. Because of this, people with diabetes or other conditions that cause blood sugar issues may want to limit naan consumption.
Health Implications and Considerations
As with any food, there are both potential benefits and potential drawbacks to including naan in your diet.
Potential Benefits
If you’re choosing naan, try to opt for a whole-grain version. Whole-grain naan may improve your bowel health, increase your feeling of fullness, and help you manage your weight. Whole grains can help speed up the amount of time it takes for food to transit through your colon.
And fiber, in general, is great for you. Studies show that a fiber intake of 25 to 29 grams per day can lower your risk of heart disease, diabetes, and colon cancer.
Potential Drawbacks
Be aware that naan can be high in sodium. A 90-gram serving of naan contains 418 mg of sodium.
Also, naan can be high in saturated fat, which can negatively affect your cholesterol levels. Experts recommend that you limit your saturated fat intake to less than 10% of your daily calories.
Finally, naan can contain common allergens like wheat, gluten, milk, eggs, and yeast, so read labels carefully if you have allergies or sensitivities.
Naan varieties and nutrition
Naan comes in several varieties. Some popular types include:
- Garlic naan, flavored with garlic and herbs.
- Butter naan, brushed with butter.
- Whole-wheat naan, made with whole-wheat flour.
- Tandoori naan, cooked in a tandoor oven.
The nutritional information varies between types. Whole-wheat naan will generally have more fiber, while butter naan will have more fat. According to one source, a serving of tandoori naan contains 2.5g of fat (3% DV), 6g of protein, and 50g of carbohydrates (15% DV).
Final Thoughts
Naan delivers carbs, protein, and some vitamins and minerals, but it can also be high in calories, sodium, and glycemic index. That means it’s important to consider your individual dietary needs and preferences when deciding whether to include it in your diet.
Like most things, naan is best enjoyed in moderation as part of a well-balanced diet. Enjoy it mindfully, and be sure to factor it into your overall nutritional plan.