How many calories are in a takeaway garlic naan?

A takeaway garlic naan can contain a significant number of calories, depending on the size and recipe. Naan bread is a type of flatbread originating from South Asia that is traditionally cooked in a tandoor oven. It is made with wheat flour and often contains ghee (clarified butter) or oil, which contributes to the calorie content. Garlic naan specifically has the added ingredient of garlic, providing extra flavor.

Typical Calorie Range

The calorie content of takeaway garlic naan can vary greatly depending on the restaurant or takeaway shop. Here is a look at the typical calorie range for different sizes of garlic naan:

  • Small garlic naan (4-5 inches): 150-250 calories
  • Medium garlic naan (6 inches): 250-350 calories
  • Large garlic naan (8-10 inches): 350-500 calories

As you can see, a small garlic naan may have around 150-250 calories while a large one could contain 350-500 calories. The size of the naan makes a major difference.

Factors Affecting Calories

Several factors account for the calorie variability in takeaway garlic naan:

  • Size: Larger naan contain more dough, oil/ghee and garlic, increasing calories.
  • Thickness: Thicker naan tend to be higher in calories than thinner versions.
  • Ingredients: More oil or ghee boosts calories. Butter naan is higher than plain.
  • Cooking method: Frying in oil or ghee adds more fat than baking.
  • Portion or serving size: Getting multiple naan versus one large naan impacts calories.

To get a more accurate measure of calories, check the nutrition information from the restaurant or takeaway shop you are purchasing from. Many chains provide nutrition facts online or on menus.

Nutrition Content

Beyond calories, here is the typical nutrition content in a 6-inch medium takeaway garlic naan:

Nutrient Amount
Calories 300
Total Fat 8 g
Saturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 340 mg
Total Carbohydrate 48 g
Dietary Fiber 2 g
Sugar 2 g
Protein 7 g

As you can see, a 6-inch garlic naan provides 300 calories, with about 8 grams of fat and 48 grams of carbohydrates. There is also 7 grams of protein and 2 grams of dietary fiber. Pay attention to the saturated fat, sodium and carbohydrates when monitoring your overall nutrition.

Ways to Reduce Calories

If you are looking for ways to cut down on calories when eating garlic naan, here are some tips:

  • Choose a smaller size naan like 4-5 inches across.
  • Pick thinner naan rather than extremely thick and fluffy naan.
  • Opt for plain naan instead of butter naan which has more fat.
  • Request the naan be baked instead of fried in ghee/oil.
  • Share one large naan with others rather than getting multiple naan.
  • Dip the naan lightly in sauce or curry instead of layering on thick sauces.
  • Eat just half a naan and box up the other half for leftovers.
  • Substitute naan for lower calorie options like chapati or roti on occasion.

Making simple modifications like these can help reduce the number of calories in a garlic naan, while still letting you enjoy the delicious flavor.

Healthier Alternatives

In addition to ordering garlic naan in a way that cuts calories, you can also try some healthier bread alternatives:

  • Chapati: Chapati is an unleavened Indian flatbread that contains whole wheat flour. It has around 90 calories per chapati.
  • Roti: Roti is another type of Indian flatbread made from stoneground whole wheat flour. It has around 100 calories per roti.
  • Rice bread: This bread substitute swaps rice flour for wheat flour for a gluten-free option with around 100 calories per slice.
  • Lettuce wraps: Use large lettuce leaves in place of naan for a low-carb, low-calorie vessels for curries and sauces.

There are also many recipes online for making lower calorie garlic naan at home. Substituting Greek yogurt for oil or ghee can significantly cut calories while maintaining moisture.

Tips for Consuming Takeaway Garlic Naan

Here are some tips to keep in mind when ordering and eating takeaway garlic naan:

  • Check the restaurant’s website for nutrition information to make the healthiest choice.
  • Only order one garlic naan per person to control portion sizes.
  • Share the naan and order additional lower calorie sides like plain rice or salad.
  • Request any sauces or curries on the side to manage how much is used on the naan.
  • Consider taking leftovers home or splitting the naan in half to avoid overeating.
  • Pair the garlic naan with lower calorie protein and vegetable dishes.
  • Savor each bite of the naan to prevent overeating due to mindless snacking.

With smart choices and mindful eating, you can enjoy garlic naan as part of an overall balanced diet without overdoing the calorie intake.

Typical Calories in Full Indian Takeaway Meals

To put garlic naan calories into context, here are the approximate calorie counts for typical Indian takeaway meals:

  • Chicken tikka masala with rice and naan: 800 calories
  • Butter chicken with two naan and basmati rice: 1,000 calories
  • Saag paneer with chapati and salad: 700 calories
  • Vegetable curry with rice and roti: 650 calories
  • Tandoori chicken with naan, rice, and raita: 1,100 calories

The naan, rice, sauces, and cooking methods all contribute to the overall calories in Indian takeaway meals. Getting a lighter curry dish and swapping naan for chapati or rice can create lower calorie outcomes.

How Many Calories Should You Eat Per Day?

When determining how garlic naan fits into your overall diet, it helps to look at recommended daily calorie intakes. Here are some guidelines for average calorie needs:

  • Women: 1,600-2,400 calories per day
  • Men: 2,000-3,000 calories per day

However, optimal calorie intakes vary based on many factors like age, activity level, and weight goals. Speaking with a nutritionist or doctor can help determine appropriate calorie targets.

Consuming garlic naan and Indian takeaway in moderation while focusing on whole foods and home cooked meals is the healthiest approach for meeting daily calorie and nutrition needs.

Health Impacts of Overeating Garlic Naan

While garlic naan tastes great, overdoing it can lead to negative health impacts including:

  • Weight gain: Excess calories lead to weight gain over time.
  • High blood sugar: Refined carbs like naan spike blood sugar levels.
  • Bloating and stomach pain: Large servings of bread may cause GI discomfort.
  • Nutritional deficits: Outcrowding healthier foods can lead to vitamin and mineral deficiencies.
  • High cholesterol: Excess saturated fat clogs arteries and raises LDL cholesterol.
  • High blood pressure: Too much sodium can elevate blood pressure.

Moderation and variety are key when incorporating garlic naan into an overall healthy pattern of eating. Focus on balanced nutrition to avoid potential health problems.

Best Practices for Cooking Garlic Naan

Making garlic naan at home allows you to control the ingredients and calories. Here are some best practices for cooking delicious garlic naan:

  • Use whole wheat flour for more nutrition.
  • Add garlic, herbs and spices for flavor over salt.
  • Use Greek yogurt and small amounts of oil for moisture instead of large amounts of ghee/butter.
  • Opt for baking naan in the oven instead of frying.
  • Cook naan on a hot cast iron skillet for a crispy exterior.
  • Brush naan with garlic-infused olive oil instead of raw garlic butter.
  • Stretch and roll the dough thin to keep naan flat and lightweight.
  • Serve homemade naan immediately right after cooking for the best texture.

With simple substitutions and tweaks, homemade garlic naan can be delicious while keeping calories and fat in check.


Garlic naan can contain a wide range of calories based on size, thickness, ingredients, and cooking methods. A small 4-5 inch naan may have 150-250 calories, while a large 8-10 inch one could have 350-500 calories or more. Pay attention to portion sizes, and choose baked or roasted naan over ghee-fried. Pair garlic naan with lower calorie sides like raw veggies and incorporate other bread alternatives to avoid overdoing calories while enjoying Indian cuisine.

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