Besan protein per 100g: full nutrition facts and calories
100g of raw besan contains 22.39g of protein and 387 kcal, making it one of the highest-protein flours in Indian kitchens. This article covers complete nutrition facts, besan chilla protein and calories, comparisons with other flours and practical serving-size calculations.
100g of raw besan (gram flour) contains 22.39g of protein and 387 kcal. That makes it one of the highest-protein flours in any Indian kitchen. It also has 10.8g of fibre, 57.82g of carbohydrates and 6.69g of fat. Besan is gluten-free and has a low glycemic index of 44.
Below is a complete breakdown of besan nutritional value per 100g, per common Indian serving sizes, and per besan chilla. Every number is sourced and cross-checked.
Complete nutrition facts for 100g besan
| Nutrient | Per 100g (raw) |
|---|---|
| Energy | 387 kcal |
| Protein | 22.39 g |
| Carbohydrates | 57.82 g |
| Fat | 6.69 g |
| Fibre | 10.8 g |
| Water | 10.28 g |
| Iron | 4.86 mg |
| Folate | 437 mcg |
| Magnesium | 166 mg |
| Phosphorus | 318 mg |
| Potassium | 846 mg |
| Zinc | 2.81 mg |
| Calcium | 45 mg |
| Thiamine (B1) | 0.486 mg |
| Vitamin B6 | 0.492 mg |
| Copper | 0.912 mg |
| Manganese | 1.6 mg |
| Sodium | 64 mg |
All values above are for raw, dry besan as reported by USDA nutrient data for chickpea flour. These numbers change when besan is cooked, as explained below.
Besan nutrition per Indian kitchen measurements
Most home cooks do not weigh flour on a scale. Here is the nutrition per common Indian measures. One cup of chickpea flour weighs approximately 92g according to Healthline's chickpea flour data.
| Measure | Approx. weight | Calories | Protein |
|---|---|---|---|
| 1 cup | 92 g | 356 kcal | 20 g |
| 1 level katori (small) | ~46 g (half cup) | ~178 kcal | ~10 g |
| 1 heaped tablespoon | ~12 g | ~46 kcal | ~2.7 g |
Katori and tablespoon values are calculated from the 100g figures. A small steel katori holds roughly half a cup of flour when levelled.
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Besan chilla calories and protein
One besan chilla is made with roughly 35 to 40g of dry besan, some water, chopped onion and a little oil. Here is the nutrition per piece.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 besan chilla (1 piece) | 162 kcal | 7.86 g | 21.96 g | 4.84 g |
| 2 besan chillas | 324 kcal | 15.72 g | 43.92 g | 9.68 g |
| 100g cooked besan chilla | 269 kcal | — | — | — |
Notice that 100g of cooked chilla has only 269 kcal compared to 387 kcal for 100g of raw besan. Water absorbed during cooking and the batter's dilution lower the calorie density per gram.
Two chillas make a practical breakfast or snack. They give about 15.72g of protein. Pair them with a glass of curd or buttermilk and the protein climbs to roughly 22 to 24g per meal. That's a good amount for any vegetarian aiming for 100g protein a day.
Tiffin and reheating notes for besan chilla
Total time to make two chillas: about 15 minutes. No weighing scale needed. You can use katori and spoon measures. Chillas stay good in a tiffin for 3 to 4 hours at room temperature. They reheat on a tawa or in a microwave but turn slightly rubbery, so freshly made is best.
Key micronutrients in besan
Besan is not just a protein source. It carries micronutrients that many Indian vegetarian diets fall short on.
- Folate: 437 mcg per 100g. One cup (92g) provides 101% of the reference daily intake. This is important for anyone planning pregnancy or in the first trimester.
- Iron: 4.86 mg per 100g. Plant iron (non-heme) is less bioavailable than animal iron, but pairing besan with a squeeze of lemon or other vitamin C source helps absorption.
- Magnesium: 166 mg per 100g. Needed for muscle function, energy and sleep.
- Thiamine (B1): 0.486 mg per 100g. Supports energy metabolism.
- Vitamin B6: 0.492 mg per 100g. Needed for protein metabolism and nervous system function.
For vegetarians concerned about iron and nutrient gaps, besan is a practical food to include regularly.
How besan compares to other Indian flours
| Flour | Protein per 100g | Calories per 100g |
|---|---|---|
| Besan (gram flour) | 22 g | 387 kcal |
| Whole wheat atta | 13 g | ~340 kcal |
| Rice flour | 6 g | ~366 kcal |
| Sattu | ~20 g | ~400 kcal |
| Oats | ~13 g | ~389 kcal |
Besan has about 70% more protein than whole wheat atta and nearly four times the protein of rice flour. Among common Indian flours, only sattu comes close. For anyone looking for a high-protein plant food, besan is one of the best options already sitting in most kitchens.
Is besan a complete protein?
No. Besan is not a complete protein. Like most legume-based foods, it is low in the sulphur-containing amino acid methionine. However, it is high in lysine, which is the amino acid that grains like rice and wheat lack.
This means besan pairs well with grains. A besan chilla eaten with rice, or besan kadhi served over steamed rice, gives a more complete amino acid profile. Traditional Indian meals already do this.
No single plant food needs to provide all essential amino acids in one sitting. Eating a variety of dals, grains and besan through the day is enough.
Besan glycemic index and fibre content
Besan has a glycemic index of 44, which places it in the low-GI category. By comparison, white rice has a GI above 70 and even whole wheat atta sits around 54 to 62.
The fibre content is 10.8g per 100g. That is higher than most refined flours and helps slow the blood sugar response. The combination of protein, fibre and low GI makes besan a useful flour for people managing their carbohydrate intake.
Besan nutrition: raw vs cooked
This is a common source of confusion. The 387 kcal and 22.39g protein figures are for dry, raw besan. When you cook besan into a chilla, kadhi, or dhokla, water and sometimes oil get added. This changes the nutrition per 100g of the cooked dish.
| Form | Calories per 100g | Protein per 100g |
|---|---|---|
| Raw besan (dry flour) | 387 kcal | 22.39 g |
| Cooked besan chilla | 269 kcal | — |
The protein itself is not destroyed by normal cooking temperatures. Roasting besan (as done for ladoo or sattu) does not reduce protein content. The lower numbers per 100g in cooked dishes are because water and oil dilute the concentration.
To accurately track protein from a homemade dish, measure the dry besan used (in grams or katoris), multiply by 0.22 (since besan is roughly 22% protein), and that gives total protein from the besan alone. Then add protein from any other ingredients like curd or vegetables.
How to reach a protein target with besan
Besan works best as one protein source among many. Here is what realistic daily portions look like.
| Besan dish | Besan used (approx.) | Protein from besan |
|---|---|---|
| 2 besan chillas | ~70 to 80 g | ~15.7 g |
| 1 bowl besan kadhi | ~25 to 30 g | ~5.5 to 6.6 g |
| 4 to 5 besan pakoras | ~30 to 40 g | ~6.6 to 8.8 g |
| 1 serving besan chilla + 1 bowl kadhi | ~60 to 70 g | ~13 to 15 g |
Eating 50 to 80g of besan daily (across one or two dishes) provides roughly 11 to 18g of protein. That is helpful, but not enough on its own. Combine it with moong dal, paneer, curd or soya chunks to meet a full day's protein needs.
Storage tips to preserve nutritional value
Besan is best stored in an airtight container in a cool, dry place. It stays good for 3 to 6 months at room temperature. In hot and humid climates, refrigeration extends shelf life. Rancid besan smells musty or sour. That is a sign the fats have oxidised. While protein content does not degrade in storage, rancid flour tastes bad and should be discarded.
Frequently asked questions
How much protein is in 100g of besan?
100g of raw besan contains 22.39g of protein according to USDA nutrient data. Some sources round this to 22g. Both are accurate.
How many calories in 100g besan?
387 kcal per 100g of raw, dry besan.
How much protein in 1 besan chilla?
One besan chilla provides 7.86g of protein and 162 kcal. Two chillas give about 15.72g of protein.
How many calories in 1 besan chilla?
162 kcal per piece, including the oil used for cooking.
Is besan a complete protein?
No. Besan is low in the amino acid methionine. Pairing it with rice, roti or dal throughout the day provides a more complete amino acid profile.
How much besan should I eat daily for protein?
There is no fixed rule. A practical range is 40 to 80g of dry besan per day (about 2 chillas or 1 chilla plus a bowl of kadhi). This provides roughly 9 to 18g of protein. It should be part of a varied diet, not the only protein source.
Is besan good for weight management?
Besan has a low glycemic index of 44 and 10.8g of fibre per 100g. Both of these support satiety. However, many popular besan dishes like pakoras are deep-fried, which adds calories from oil. Chillas made with minimal oil are a better option when tracking calories.
Does roasting besan reduce its protein?
Normal dry-roasting temperatures do not reduce besan protein. The protein stays intact. The total weight may decrease slightly as moisture evaporates, which could marginally concentrate the protein per gram.
