1 serving (100 grams) contains 387 calories, 22.0 grams of protein, 6.0 grams of fat, and 58.0 grams of carbohydrates.
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Nutrition Information
Calories |
483.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.5 g | 9% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 80 mg | 3% | |
| Total Carbohydrates | 72.5 g | 26% | |
| Dietary Fiber | 13.8 g | 49% | |
| Sugars | 12.5 g | ||
| protein | 27.5 g | 55% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 56.2 mg | 4% | |
| Iron | 6.1 mg | 33% | |
| Potassium | 1057.5 mg | 22% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Besan
Besan, also known as gram flour, is a gluten-free flour made from ground chickpeas. Commonly used in Indian, Pakistani, and Middle Eastern cuisines, it serves as a base for dishes like pakoras, chillas, and ladoos. Besan is a nutrient-rich flour offering high protein (22g per 100g), dietary fiber (11g), and essential minerals like iron (4.9mg) and calcium (45mg). It is lower in fat (6g) while providing complex carbohydrates (58g), making it a wholesome choice for those seeking nutrient-dense alternatives to wheat flour. Besan is naturally free of cholesterol and rich in plant-based protein, supporting energy levels and aiding muscle repair. Its subtle nutty flavor and versatile texture make it a staple in many culinary traditions.
Health Benefits
- Supports muscle repair and growth due to its high protein content (22g per 100g).
- Aids digestion and promotes satiety through its dietary fiber content (11g per 100g).
- Enhances energy production and oxygen transport due to its iron content (4.9mg per 100g).
- Contributes to bone health with calcium (45mg per 100g).
- Offers a lower-glycemic carbohydrate option, beneficial for blood sugar management.
Dietary Considerations
Selection and Storage
Store besan in an airtight container in a cool, dry place. Keep away from moisture to prevent clumping or spoilage. For long-term storage, refrigeration is recommended.
Common Questions About Besan Nutrition
Is besan high in protein?
Yes, besan (gram flour) is high in protein, containing approximately 22 grams of protein per 100 grams. This makes it a great source of plant-based protein, especially for vegetarians and vegans looking to meet their protein needs.
Can I eat besan on a keto diet?
Besan is not ideal for a strict keto diet as it contains around 58 grams of carbohydrates per 100 grams. While it is lower in carbs compared to wheat flour and has a good fiber content (11 grams), its net carbs are still too high to fit within typical keto carb limits.
What are the health benefits of besan?
Besan is rich in nutrients such as protein, fiber, and key minerals like magnesium and iron. Its high fiber content supports digestion, while its protein helps with muscle repair and satiety. However, those with chickpea allergies should avoid consuming it.
How much besan should I use in a serving?
A typical serving size of besan is around 30 grams (about 1/4 cup), which provides approximately 116 calories, 6.6 grams of protein, 2 grams of fat, and 17.4 grams of carbohydrates. It’s a nutrient-dense flour, so manage portions based on your dietary goals.
How does besan compare to wheat flour?
Besan has more protein (22g vs. 13g per 100g) and fiber (11g vs. 2.4g per 100g) than wheat flour, making it more nutritious. It’s also naturally gluten-free, which is suitable for those with gluten intolerance. However, it has a stronger flavor that might not work well in all recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
