Compare
Naan (plain, tandoor) vs Roti / phulka (whole wheat, no ghee)
Gram for calorie, Naan (plain, tandoor) carries less protein per kcal than Roti / phulka (whole wheat, no ghee) — 6.9 g protein for 244 kcal against 3.2 g for 95 kcal. For fat loss, where protein-per-calorie matters most, Roti / phulka (whole wheat, no ghee) is the better lever. For muscle gain, where total protein grams matter more than the calorie cost, Naan (plain, tandoor) wins with 6.9 g against 3.2 g. On cost, Roti / phulka (whole wheat, no ghee) is the cheaper way to hit a protein target — ₹12.5 per 20 g protein versus ₹115.9. Neither is "bad" — Naan (plain, tandoor) is a restaurant plate item and Roti / phulka (whole wheat, no ghee) is a grain & staple item, so the honest answer is usually "both, on different days," not a single winner.
Side by side
| Metric | Naan (plain, tandoor) | Roti / phulka (whole wheat, no ghee) |
|---|---|---|
| Serving | 1 naan (90 g) | 1 medium roti (6 inch), 30 g atta |
| Calories | 244 | 95 |
| Protein g | 6.9 | 3.2 |
| Carbs g | 45.3 | 19.3 |
| Fat g | 3.9 | 0.5 |
| Cost per serving | ₹40 | ₹2 |
| Best for muscle gain | ✓ | |
| Best for fat loss | ✓ | |
| Best for budget | ✓ |
Questions people ask
- Which has more protein, Naan (plain, tandoor) or Roti / phulka (whole wheat, no ghee)?
- Naan (plain, tandoor) has 6.9 g protein per serving; Roti / phulka (whole wheat, no ghee) has 3.2 g. Naan (plain, tandoor) is ahead in absolute grams.
- Which is better for fat loss?
- Roti / phulka (whole wheat, no ghee) carries more protein per calorie, which tends to help with satiety on a calorie deficit — but total daily calories still decide the outcome.
- Which is cheaper per gram of protein?
- Roti / phulka (whole wheat, no ghee) is the cheaper source of protein between the two, at current Indian retail prices.