Expert Guide: How Many Calories in 100 Grams of Besan Laddu?

December 3, 2025 •

4 min read

While the exact calorie count varies by recipe, most besan laddus contain between 400 and 505 kcal per 100 grams, with commercially produced versions often falling on the higher end of this scale. This beloved Indian sweet, made from gram flour, sugar, and ghee, is a delicious but calorie-dense treat that requires moderation in any balanced diet.

Quick Summary

A 100-gram serving of besan laddu typically contains 400-505 calories, depending on the specific ingredients and preparation method. The high calorie density is primarily due to clarified butter (ghee) and sugar. Understanding the nutritional breakdown is crucial for dietary planning.

Key Points

High Calorie Range: A typical 100-gram serving of besan laddu contains between 400 and 505 kcal, making it a calorie-dense food.
Main Ingredients Matter: The high calorie count is primarily due to the liberal use of ghee (clarified butter) and powdered sugar.
Nutrient-Rich Besan: Gram flour itself is a good source of plant-based protein, fiber, and has a low glycemic index, offering health benefits not found in other sweets.
Control the Ratio: You can reduce the calories by decreasing the amount of ghee and using healthier sweeteners like jaggery.
Homemade vs. Store-Bought: Homemade laddus offer more control over ingredient quality and quantity, often resulting in a healthier version than commercially prepared ones.
Moderation is Key: Due to its high fat and sugar content, besan laddu is best enjoyed in small portions as an occasional treat rather than a regular dessert.

Demystifying the Besan Laddu Calorie Count

The golden, melt-in-your-mouth besan laddu is a staple during Indian festivals like Diwali and special family occasions. Made from roasted besan (gram flour), ghee (clarified butter), and powdered sugar, its rich flavor comes with a significant caloric punch. A standard 100-gram serving can contain anywhere from 400 to over 500 calories. The exact figure is not fixed but depends heavily on the recipe, the quality of ingredients, and the proportion of each component. For instance, recipes that use more ghee for a richer, softer texture will inevitably have a higher calorie count. Similarly, the amount of sugar can significantly affect the overall energy density of the sweet.

Besan itself is a good source of complex carbohydrates, protein, and fiber, and it has a low glycemic index, which can be beneficial for managing blood sugar levels. However, when combined with large quantities of ghee and sugar, the health benefits of the besan are largely outweighed by the high fat and sugar content. It's the preparation method and the additional ingredients that transform this nutritious flour into an indulgent treat.

Detailed Nutritional Breakdown of 100g Besan Laddu

To better understand the calorie content, here is a general nutritional breakdown for a typical 100-gram serving, compiled from various sources. Please note that these are approximate values that can vary.

Energy: ~400-505 kcal
Carbohydrates: ~55-60 g (mostly from sugar)
Total Fat: ~20-25 g (primarily from ghee)
Protein: ~7-10 g (from gram flour)
Sugar: ~35-42 g
Dietary Fiber: ~4-5 g

This breakdown clearly shows that fats and carbohydrates, particularly sugar, are the main contributors to the high caloric value. While besan provides a good base of protein and fiber, the final product is not a low-calorie food.

Factors that Influence Besan Laddu's Caloric Content

Several variables can cause the calorie count of besan laddu to fluctuate:

Ghee-to-Besan Ratio: The most significant factor is the amount of ghee used. Some recipes call for a large quantity to achieve a rich, melt-in-your-mouth texture. Reducing the ghee dramatically lowers the fat and calorie content.
Sweetener Type and Amount: The choice of sweetener is crucial. Powdered white sugar is the traditional choice, but it contains pure, empty calories. Replacing it with alternatives like jaggery can slightly alter the nutritional profile while still providing sweetness. The overall quantity of sweetener also directly impacts the final calorie count.
Inclusion of Nuts and Seeds: Ingredients like cashews, almonds, and pistachios add healthy fats and protein but also contribute to the overall calorie total. While they offer added nutrients, they do not necessarily make the dessert 'low-calorie'.
Preparation Method: The way the besan is roasted also plays a role. A longer, slower roast can require less ghee, yielding a lighter end product. Different techniques, such as adding milk or water, can also affect the texture and density.

Besan Laddu Calorie Comparison: Traditional vs. Healthy

To illustrate how different ingredient choices impact the nutritional value, here is a comparison table:


Ingredient Base	Key Features	Approx. Calories (per 100g)	Primary Impact on Nutrition
Traditional	High ghee, powdered sugar	470-505 kcal	High saturated fat and sugar content
With Jaggery	Replaces sugar with jaggery	450-480 kcal	Potentially lower glycemic load, but still high calories due to jaggery's natural sugar
Reduced Ghee	Uses less clarified butter	400-450 kcal	Significantly reduces fat content, especially saturated fat
Added Nuts	Includes chopped almonds, cashews	480-520+ kcal	Increases calories but adds protein, fiber, and micronutrients

Strategies for a Healthier Besan Laddu

For those looking to enjoy this classic sweet with a healthier twist, here are some actionable tips:

Use Jaggery: As seen in the comparison table, using jaggery powder instead of refined sugar is a common and effective strategy. It imparts a unique flavor and offers more minerals than white sugar.
Reduce Ghee: You can lower the overall fat and calorie count by decreasing the amount of ghee. This may result in a slightly drier texture, but it can be compensated for by adding a bit of milk during the mixing stage.
Incorporate Healthy Add-ins: Enhance the nutritional value by adding a variety of nuts and seeds. These add crunch, fiber, and healthy fats, making the laddu more filling and satisfying in smaller portions.
Try Vegan Alternatives: Experiment with substitutes for ghee, such as cocoa butter or refined coconut oil. This can significantly change the flavor profile but allows for a dairy-free option.
Control Portion Size: The simplest method for managing calories is portion control. Enjoy one small laddu instead of two or three. Since besan is rich and dense, a single piece is often enough to satisfy a sweet craving.

The Health Benefits of Besan (Gram Flour)

Despite the high-calorie additions, besan itself possesses several health advantages. Gram flour is rich in soluble fiber, which helps manage cholesterol levels and promotes heart health. It is also high in protein and has a low glycemic index, making it a better carbohydrate source than refined flour for individuals managing blood sugar. Furthermore, besan is an excellent source of folate, an essential nutrient for red blood cell formation, and is naturally gluten-free. A single besan laddu, enjoyed in moderation, can be a way to reap some of these benefits alongside a festive treat.

For more detailed nutritional facts on besan, consult reputable nutrition databases like the one at the University of Rochester Medical Center, which provides comprehensive information on chickpea flour.

Conclusion

In summary, the number of calories in 100 grams of besan laddu typically falls within a range of 400-505 kcal, heavily influenced by the ratio of ghee, sugar, and besan. While it is a calorie-dense sweet, its base ingredient, besan, offers several nutritional benefits, including protein, fiber, and a low glycemic index. For those mindful of their caloric intake, opting for a homemade version with reduced ghee or jaggery and controlling portion sizes are effective strategies. Ultimately, besan laddu can be enjoyed as a delightful, occasional treat rather than a daily indulgence, allowing for a balanced approach to your diet.

Frequently Asked Questions

The calorie count for a single besan laddu varies based on its size, but a typical small to medium-sized piece (around 30g) can have anywhere from 90 to 150 calories.

Besan laddu is not ideal for weight loss due to its high calorie, fat, and sugar content. While besan itself has benefits, the traditional recipe's richness makes it a calorie-dense treat best consumed in moderation.

While jaggery offers more minerals than refined sugar, it provides roughly the same amount of calories. The primary benefit of this swap is nutritional, not a significant calorie reduction, unless you use less sweetener overall.

The high calorie density comes from the combination of nutrient-rich besan with large quantities of ghee (clarified butter), which is pure fat, and powdered sugar. These three main ingredients pack a significant energy punch.

Due to the high sugar content, diabetics should eat besan laddu sparingly and with caution. While besan has a low glycemic index, the sugar can cause blood sugar spikes. Consulting a doctor is recommended.

Homemade besan laddu is generally healthier because you can control the quality and quantity of ingredients like ghee and sugar. Store-bought versions may contain lower-quality fats and higher amounts of sugar.

To lower the calorie count, you can reduce the amount of ghee, replace refined sugar with jaggery or a sugar substitute, and increase the proportion of nuts and seeds for a more fibrous, filling treat.

While often used interchangeably, besan is traditionally made from ground chana dal (split brown chickpeas), while chickpea flour is made from whole white chickpeas (garbanzo beans). Both can be used to make laddus, but besan typically results in a smoother texture.