Butter naan vs rumali roti: calories and protein compared
Short answer: for fat loss pick rumali roti; for muscle gain butter naan does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Butter naan | Rumali roti |
|---|---|---|
| Serving | 1 naan | 1 roti |
| Calories | 287 kcal | 158 kcal |
| Protein | 7 g | 4 g |
| Carbs | 52 g | 30 g |
| Fat | 5 g | 2 g |
| Protein per 100 kcal | 2.6 g | 2.5 g |
| Calories from fat | 16% | 14% |
What the numbers say
- Butter naan has 129 kcal more a serving than rumali roti. One serving of butter naan has the calories of about 1.8 servings of rumali roti.
- Butter naan has more protein: 7 g vs 4 g.
- For protein per calorie, butter naan wins with 2.6 g per 100 kcal.
- They suit different diets: butter naan is vegetarian and rumali roti is vegan.
Which to pick
- Losing fat: Rumali roti, because it is lighter and the protein difference is small.
- Building muscle: Butter naan, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.