💡 Quick Answer
100 g of besan (gram flour) has 387 kcal, 22.4 g of protein, 57.8 g of carbohydrate, 6.7 g of fat and 10.8 g of fibre (USDA). That is about double the protein of wheat atta. A tablespoon (about 7.5 g) has 29 kcal and 1.7 g of protein, and a cup (92 g) has 356 kcal and 20.6 g.
- 50 g besan (one chilla): 194 kcal, 11.2 g protein.
- 30 g besan: 116 kcal, 6.7 g protein.
- Fibre: 10.8 g per 100 g, similar to wheat atta.
Portion calculator
30 g of besan (chickpea flour, USDA) ≈ 6.7 g protein · 116 kcal
Scaled from the figures on this page. Brands and recipes vary.
Counting calories and protein? Snap a photo of your meal and the UltraFit360 app logs both against your daily target. Get UltraFit360 on the App Store or Google Play.
Besan is ground chana dal, the base of chilla, pakoda, kadhi, laddoo and dhokla. It is the most protein-dense flour in the Indian kitchen, and the one people search for with "gram flour nutrition", "besan protein" and "besan nutrition per 100g". This page lists the figures per 100 g, per tablespoon and per cup, and compares besan with atta and rice. For finished dishes, see calories in besan chilla.
Besan Nutrition per 100 g
| Flour or grain (100 g) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Besan (chickpea flour, USDA) | 100 g | 387 kcal | 22.4 g | 57.8 g | 6.7 g | 10.8 g |
| Chana dal, dry (IFCT 2017) | 100 g | 329 kcal | 21.6 g | 61.9 g | 5.3 g | 15.2 g |
| Bengal gram, whole, dry (IFCT 2017) | 100 g | 287 kcal | 18.8 g | 64.8 g | 5.1 g | 25.2 g |
| Wheat flour, atta (IFCT 2017) | 100 g | 320 kcal | 10.6 g | 75.5 g | 1.5 g | 11.4 g |
| Rice, raw, milled (IFCT 2017) | 100 g | 356 kcal | 7.9 g | 81.0 g | 0.5 g | 2.8 g |
Source: USDA FoodData Central (SR Legacy), Chickpea flour (besan), ID 174288; IFCT 2017 (ICMR-NIN), codes B001, B002, A019 and A015 (carbohydrate shown is available carbohydrate plus fibre, energy converted from kJ). IFCT has no separate besan entry; chana dal is the grain it is ground from.
USDA lists chickpea flour (besan) at 387 kcal, 22.4 g of protein, 6.7 g of fat, 57.8 g of carbohydrate and 10.8 g of fibre per 100 g. The grain it is ground from is listed in IFCT 2017 as chana dal, with 21.6 g of protein and 15.2 g of fibre. Besan packs from Indian brands are usually in a similar range, but check the label, since some blend in other flours. Compared with the staples, besan has roughly twice the protein of wheat atta (10.6 g) and nearly three times that of rice (7.9 g), for a similar number of calories.
Besan by Quantity: Tablespoon, Cup and a Chilla's Worth
| Quantity | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Besan, 1 tablespoon | 1 tbsp, about 7.5 g | 29 kcal | 1.7 g | 4.3 g | 0.5 g | 0.8 g |
| Besan, 2 tablespoons | 2 tbsp, 15 g | 58 kcal | 3.4 g | 8.7 g | 1.0 g | 1.6 g |
| Besan, 30 g | 30 g (about 4 tbsp) | 116 kcal | 6.7 g | 17.3 g | 2.0 g | 3.2 g |
| Besan, 50 g | 50 g (1 chilla batter) | 194 kcal | 11.2 g | 28.9 g | 3.3 g | 5.4 g |
| Besan, 1 cup | 1 cup, 92 g | 356 kcal | 20.6 g | 53.2 g | 6.2 g | 9.9 g |
| Besan, 100 g | 100 g | 387 kcal | 22.4 g | 57.8 g | 6.7 g | 10.8 g |
| Besan, 250 g | 250 g (about 1 small pack) | 968 kcal | 56.0 g | 144.6 g | 16.7 g | 27.0 g |
Source: USDA FoodData Central (SR Legacy), ID 174288; USDA gives 92 g per cup. The 7.5 g tablespoon is our assumption (1 cup is about 12 tbsp of a loosely packed flour).
A chilla for one person uses 40 to 50 g of besan. At 50 g that is 194 kcal and 11.2 g of protein before oil, onion, paneer or anything else. A cup of besan (92 g) has 356 kcal and 20.6 g of protein, which is why a batter made from a cup of flour feeds two. For kadhi, one or two tablespoons per serving add about 1.7 to 3.4 g of protein. Frying changes the picture: pakodas and bhajiyas soak up oil, and the finished food can have far more calories than the flour alone.
Besan for Weight Loss, Diabetes and Muscle Gain
- Weight loss: a besan chilla made on a non-stick pan with a teaspoon of oil gives protein and fibre for about 194 kcal of flour; add vegetables and curd.
- Blood sugar: besan is often described as a lower glycaemic choice than refined flour because of its fibre and protein. It is still starchy, so count the carbohydrate and ask your doctor or dietitian for a personal plan.
- Muscle gain: besan is a vegetarian protein booster, but it is low in methionine; pair it with milk, curd or roti. Our besan chilla protein and besan chilla with hung curd recipes combine it with dairy.
Besan vs Atta vs Rice Flour
Per 100 g, besan has 387 kcal against 320 kcal for atta and 356 kcal for raw rice. Besan is therefore not a lower-calorie flour, but it gives more protein and fibre per calorie. Mixing besan into atta, in a ratio of one part besan to four parts atta, lifts roti protein without changing taste much; see calories in chapati for the standard roti numbers.
Storing and Using Besan
Besan can turn bitter and rancid with time because of its fat content, so buy small packs and store them in an airtight jar, away from heat and damp. Sieve it before use to avoid lumps, rest the batter for 15 minutes, and add a pinch of ajwain or hing to reduce gas. People with chickpea or legume allergy should avoid it, and anyone with IBS may find gram flour heavy in large amounts. If gluten is a concern, besan is naturally gluten-free, but check the pack for cross-contamination.
To see how much protein you need in a day, use the protein calculator. For dals see chana dal protein per 100g and protein in chana, and for other foods browse the nutrition hub.
Frequently Asked Questions
How much protein is in 100 g of besan?
22.4 g of protein, 387 kcal, 57.8 g of carbohydrate and 6.7 g of fat (USDA chickpea flour).
How much protein is in a tablespoon of besan?
A tablespoon (about 7.5 g) has about 1.7 g of protein and 29 kcal.
How many calories are in a cup of besan?
A cup (92 g) has about 356 kcal and 20.6 g of protein.
How many calories are in 50 g of besan?
194 kcal and 11.2 g of protein, about one chilla's worth of flour.
Does besan have more protein than atta?
Yes: 22.4 g per 100 g against 10.6 g for wheat atta (IFCT 2017).
Is besan good for weight loss?
It can be, as a high-protein, high-fibre flour used in chilla with little oil. Fried besan foods such as pakoda are high in calories.
Sources: USDA FoodData Central (SR Legacy): chickpea flour (besan), ID 174288, with USDA's 92 g per cup; IFCT 2017 (ICMR-National Institute of Nutrition): chana dal (B001), whole Bengal gram (B002), wheat atta (A019) and rice raw milled (A015). The tablespoon weight is an assumption. Values are typical, not lab results for your pack.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
Track Besan Dishes and Protein Automatically
Snap a photo of your chilla or kadhi and UltraFit360 logs calories and protein against your daily target.