Naan
Moderate nutritional value
Indian leavened flatbread.
Naan is a soft leavened flatbread from India and Pakistan, made from wheat flour, yeast and yogurt, baked on the wall of a hot tandoor oven and often brushed with ghee or butter. It is mostly refined carbohydrate with a high glycemic index and some protein. One naan of about 90 g has around 270 kcal, so share one when rice is also on the table.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 10g | 17.9% |
| Fat | 6g | 8.6% |
| Carbs | 51g | 17.0% |
| Simple Sugars | 17.85g | Estimate |
| Complex Carbs | 31.15g | Estimate |
| Fiber | 2g | 8.0% |
| Water | 32g | 1.3% |
| Calories | 300 | 13.3% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.42 | g | 17.1% |
| Monounsaturated | 1.66 | g | 6.6% |
| Polyunsaturated | 0.44 | g | 3.4% |
| Omega-3 | 0.132 | g | Estimate |
| Omega-6 | 0.308 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.08 | mg |
| Vitamin E | 0.21 | mg |
| Selenium | 22.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 50.7 | mcg | 5.6% |
| vitamin B1 | 0.124 | mg | 10.3% |
| vitamin B2 | 0.071 | mg | 5.5% |
| vitamin B3 | 0.962 | mg | 6.0% |
| vitamin B6 | 0.035 | mg | 2.1% |
| vitamin B9 | 24.6 | mcg | 6.2% |
| vitamin B12 | 0.059 | mcg | 2.5% |
| vitamin C | 0.077 | mg | 0.1% |
| vitamin D | 0.016 (1 IU) | mcg | 0.1% |
| vitamin E | 0.212 | mg | 1.4% |
| vitamin K | 0.704 | mcg | 0.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 36.8 | mg | 3.7% |
| iron | 1.08 | mg | 6.0% |
| magnesium | 18.4 | mg | 4.6% |
| phosphorus | 93.8 | mg | 13.4% |
| potassium | 113 | mg | 4.3% |
| sodium | 437 | mg | 19.0% |
| zinc | 0.639 | mg | 5.8% |
| copper | 0.102 | mg | 11.3% |
| manganese | 0.457 | mg | 19.9% |
| selenium | 22.2 | mcg | 40.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 225 | mg | 32.1% | 86% |
| Isoleucine | 368 | mg | 26.3% | 75% |
| Leucine | 716 | mg | 26.2% | 72% |
| Lysine limiting | 302 | mg | 14.4% | 38% |
| Methionine | 384 | mg | 36.6% | 102% |
| Phenylalanine | 823 | mg | 47.0% | 122% |
| Threonine | 293 | mg | 27.9% | 71% |
| Tryptophan | 118 | mg | 42.1% | 109% |
| Valine | 445 | mg | 24.5% | 68% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Plain flour 350 g
- Plain yogurt 100 g
- Warm water 120 ml
- Active dry yeast 1 tsp
- Sugar 1 tsp
- Salt 1 tsp
- Ghee or melted butter 30 g
- Nigella seeds (optional) 1 tsp
Instructions
- 1
Dissolve the yeast and sugar in the warm water and leave for 10 minutes until frothy.
- 2
Mix the flour and salt in a bowl, then stir in the yogurt and yeast mixture to form a soft dough.
- 3
Knead for 8 minutes until smooth, cover and let rise in a warm place for 1 hour until doubled.
- 4
Divide into 6 balls and roll each into a teardrop about 5 mm thick, pressing in nigella seeds if using.
- 5
Heat a heavy skillet or griddle until very hot and cook each naan for about 2 minutes until it puffs and blisters, then flip and cook the other side.
- 6
Brush the hot naan with ghee and keep warm under a cloth while you cook the rest.