How many calories are there in 100g besan?

Besan, also known as gram flour or chickpea flour, is a staple ingredient in Indian cooking. Made by grinding dried split Bengal gram (chana dal), besan is used in everything from pakoras and cheelas to sweets like ladoos and barfis. But while it’s a kitchen essential, how many calories are you actually consuming when you use besan? If you’re tracking your macros or aiming to balance your meals, knowing the calorie content of 100 grams of besan can be incredibly useful.

Calorie Content of 100g Besan

100 grams of besan contains approximately 387 calories. This value may vary slightly depending on brand and grind texture, but it holds consistently across standard nutrition labels.

The bulk of these calories comes from carbohydrates and protein, with a modest amount of fat.

Nutritional Breakdown of 100g Besan

Besan is not just high in calories—it’s nutrient-dense, offering an impressive mix of plant-based protein, dietary fiber, and essential minerals.

How Does Besan Compare to Other Flours?

Besan clearly leads in terms of protein and fiber, making it a smarter choice for those aiming for better satiety and muscle support.

Health Benefits of Besan

1. High in Plant-Based Protein

Besan offers 22 grams of protein per 100g, making it a great source for vegetarians. It supports muscle maintenance, tissue repair, and overall metabolic function.

2. Rich in Dietary Fiber

With 11 grams of fiber, besan promotes healthy digestion, reduces constipation, and helps regulate blood sugar levels.

3. Diabetic-Friendly

Besan has a low glycemic index, which means it causes a gradual rise in blood sugar. It is a safe and smart carbohydrate choice for diabetics.

4. Supports Heart Health

Besan is low in saturated fat and contains heart-healthy nutrients like magnesium and potassium, which help regulate blood pressure and reduce the risk of cardiovascular disease.

5. Aids in Weight Management

Thanks to its fiber and protein combo, besan helps curb hunger and reduce calorie intake in subsequent meals.

Common Dishes Made with Besan (and Their Calories)

Many of these dishes use oil, sugar, or curd which can raise the total calorie count—something to keep in mind if you’re meal planning.

Is Besan Good for Weight Loss?

Absolutely. While besan is not low in calories, its high satiety index makes it excellent for weight management. It slows down digestion, keeps you fuller for longer, and prevents unnecessary snacking. When used in moderation and paired with other whole foods, besan-based dishes can easily fit into a calorie-deficit diet.

Tips to Use Besan Smartly

• Prefer chilla or steamed dhokla over deep-fried pakoras

• Combine with vegetables like grated carrot, spinach, or bottle gourd for volume and nutrients

• Use besan in homemade protein pancakes with oats or flaxseed

• Opt for air frying or baking to keep calories lower in savory snacks

• Avoid adding too much oil or ghee to ladoos or halwa if counting calories

Who Should Be Cautious with Besan?

• People with legume allergies (especially to chickpeas or lentils) should avoid it

• Those on a low-carb or ketogenic diet may want to restrict intake

• Individuals with gastric sensitivity may experience bloating if consumed in large amounts

Storage and Shelf Life

Store besan in a cool, dry place in an airtight container. It can go rancid due to its natural oil content, especially in humid climates. For longer shelf life, refrigeration is recommended. Best consumed within 2–3 months of opening the pack.

Summary

100 grams of besan contains approximately 387 calories, along with 22 grams of protein and 11 grams of fiber. This makes it one of the most nutrient-dense flours available in Indian kitchens. Whether you're preparing savory chillas, crispy pakoras, or traditional sweets, besan delivers both flavor and function. It's ideal for those looking to boost their protein intake, improve digestion, or manage weight more effectively. As with any high-calorie ingredient, moderation and smart cooking methods are key to unlocking its full health potential.