Is Naan High in Protein? A Nutritional Analysis

November 10, 2025 •

4 min read

One piece of commercially prepared plain naan (about 90g) contains approximately 9 grams of protein, a decent but not remarkably high amount. So, is naan high in protein? While it offers more protein than some other breads, it is primarily a source of carbohydrates and requires strategic pairings to become a significant protein source in your diet.

Quick Summary

This article examines the protein content of naan and compares it to other popular breads. It covers the nutritional profile of traditional naan, how ingredients affect its macros, and practical ways to increase the overall protein of your naan-based meals.

Key Points

Moderate Protein Source: A single 90g piece of naan contains around 9 grams of protein, a moderate but not exceptionally high amount.
Ingredient Impact: The addition of yogurt and milk in traditional naan dough boosts its protein content compared to other simple flour-and-water breads.
Carbohydrate-Dominant: Naan is primarily a high-carbohydrate food, providing quick energy, which is important to balance with other macronutrients.
Comparison Advantage: Naan has more protein per gram than both white bread and pita bread, making it a more nutrient-dense option among common flatbreads.
Pairing is Key: To create a truly high-protein meal, naan should be paired with protein-rich foods like lentils, chickpeas, or lean meats, not relied upon as the sole source.
Recipe Variations: Making naan with whole wheat flour or adding protein-rich toppings like cheese can further increase its overall protein and fiber content.

Understanding the Protein in Naan

Naan bread is a popular leavened flatbread from South Asia, traditionally baked in a tandoor oven. Its primary ingredients are flour, water, yeast, and often dairy products like yogurt, which contribute to its distinctive soft and chewy texture. The exact nutritional content, including its protein level, can vary significantly based on the recipe and portion size. While often paired with protein-rich dishes, the bread itself provides a moderate amount of protein per serving, but is not considered a high-protein food in isolation.

Factors Influencing Naan's Protein Content

Several elements can alter the protein count in a piece of naan:

Flour Type: Traditional naan uses all-purpose flour, which has a moderate protein level. Opting for whole wheat flour can slightly increase the protein and fiber content.
Dairy Additions: The inclusion of yogurt or milk in the dough adds a noticeable amount of protein. Greek yogurt, for instance, is higher in protein than regular yogurt and can elevate the final product's protein value.
Added Ingredients: Specialty naans with cheese, nuts, or seeds will have a higher protein count. For example, a cheesy garlic naan can significantly boost its protein per serving.
Serving Size: A single piece of store-bought naan is typically around 90g and contains about 9g of protein. A larger homemade naan or one from a restaurant might have more or less depending on the size.

Naan vs. Other Common Breads: A Comparison

To put naan's protein level into perspective, it's helpful to compare it with other breads. Here is a simple comparison table based on a standard serving size.


Bread Type	Serving Size	Protein (g)	Primary Macronutrient	Notes
Plain Naan	90g (1 piece)	~9g	Carbohydrates	Higher protein than many standard breads due to yogurt/milk.
White Bread	54g (2 slices)	~5.3g	Carbohydrates	Lower protein content per serving than naan.
Pita Bread	45g (1 piece)	~3g	Carbohydrates	Significantly lower protein per gram than naan.
Whole Wheat Bread	2 slices	~10g	Carbohydrates	Often slightly higher in protein than white bread and a better source of fiber.
Whole Grain Naan	90g (1 piece)	>9g	Carbohydrates	Can boost protein and fiber with whole grain flour.

From the table, it is clear that naan offers a respectable amount of protein compared to many other leavened breads, primarily thanks to the addition of dairy ingredients. However, it is still a carbohydrate-heavy food, and its protein content alone is not enough to classify it as a high-protein option.

How to Build a High-Protein Meal with Naan

Because naan itself is a moderate protein source, the best way to create a high-protein meal is by pairing it with other protein-rich foods. Here are some effective strategies:

Pair it with Legumes and Lentils

Lentil Dal: A traditional Indian dal made from lentils is packed with protein and fiber. Combining a savory lentil stew with naan is a delicious way to enjoy a balanced, high-protein meal.
Chickpea Curry (Chole): Chickpeas are another legume powerhouse. A hearty chole served with fresh naan provides both flavor and substantial protein.

Use it with High-Protein Meats

Tandoori Chicken: Grilled chicken marinated in yogurt and spices offers an excellent source of lean protein. Serving it with naan is a classic and protein-packed combination.
Lamb or Beef Curries: Dishes like Rogan Josh or beef vindaloo naturally boost the protein content of the meal, making the naan an ideal accompaniment for soaking up the flavorful sauce.

Add Protein-Rich Fillings

Naan Pizza: Use naan as a base for a high-protein pizza. Top it with a quality tomato sauce, low-fat cheese, lean chicken, and vegetables for a nutritious twist on a classic dish.
High-Protein Naan Wraps: Fill a piece of naan with grilled paneer, yogurt-marinated meat, or a spicy bean mixture. This turns the flatbread into a portable, protein-focused meal.

Conclusion: A Balanced Perspective

Ultimately, whether naan is "high in protein" depends on the benchmark. Compared to a slice of standard white bread, naan contains significantly more protein per serving, largely due to the dairy content. However, when viewed in the context of a balanced diet, it is better classified as a moderate protein source and a major source of carbohydrates. To build a genuinely high-protein meal, it's essential to use naan as a component rather than the primary protein source, pairing it with complementary ingredients like legumes, lean meats, or dairy-based sauces. By making smart pairing choices, you can enjoy this delicious flatbread while still meeting your dietary protein goals.

For more detailed nutritional information on many food items, you can explore reliable sources such as the USDA's food database.

Frequently Asked Questions

While naan contains a decent amount of protein compared to many other breads, it is primarily a source of carbohydrates. For muscle building, it's better to pair naan with high-protein foods like grilled chicken, lentils, or paneer to meet your protein targets effectively.

To increase the protein in homemade naan, use Greek yogurt in the dough, substitute some of the all-purpose flour with whole wheat flour, or add protein-rich fillings like cheese or minced meat.

Plain naan typically has a similar or slightly lower protein content than a serving of whole wheat bread, but more protein than standard white bread or pita. The exact amount depends on the recipe and portion size.

Adding garlic to naan does not significantly increase its protein content. The protein levels remain largely the same unless other ingredients, such as cheese, are also added.

No, naan is not a low-carb food. With approximately 45 grams of carbohydrates per serving, it is quite high in carbs and can have a high glycemic index.

Yes, the nutritional content can vary. Restaurant-made naan might use different recipes and ingredients, potentially changing the protein content. Always consider the portion size, as restaurant naan can be larger than store-bought varieties.

Yes, naan can be part of a healthy weight loss diet when consumed in moderation. Its moderate protein content can help promote feelings of fullness. Pairing it with lean protein sources and vegetables is key to maintaining a balanced, calorie-conscious meal plan.