How many calories are in 1 bowl of besan curry? A comprehensive nutritional guide

November 2, 2025 •

4 min read

According to nutritional data, a standard small cup (100g) of plain besan curry can contain around 178 to 216 calories, but this can vary widely based on the specific recipe. To determine how many calories are in 1 bowl of besan curry, one must consider the volume and preparation, as factors like oil content and additions can drastically alter the final nutritional value.

Quick Summary

The calorie count for besan curry, or kadhi, is highly dependent on ingredients and cooking methods. A lighter version can be low-calorie and protein-rich, while the addition of fried pakoras or excessive oil increases fat and total calories. Customizing your preparation is key to controlling the nutritional impact.

Key Points

Variable Calorie Count: The number of calories in a bowl of besan curry depends heavily on the recipe, particularly the amount of oil and whether fried additions like pakoras are included.
High in Protein and Fiber: Besan (chickpea flour) is a powerhouse of plant-based protein and dietary fiber, promoting satiety and aiding digestion.
Low Glycemic Index: Besan helps in controlling blood sugar levels, making it a good choice for diabetics and those watching their weight.
Healthy Cooking is Key: For a lower-calorie option, use low-fat yogurt, minimal oil, and add steamed or sautéed vegetables instead of fried fritters.
Nutrient-Dense Dish: Beyond calories, besan curry provides essential nutrients like folate, magnesium, and iron, along with the probiotics from the yogurt base.
Naturally Gluten-Free: Besan is naturally gluten-free, offering a versatile and safe option for individuals with gluten sensitivities.
Customizable for Health Goals: Adjusting ingredients allows you to tailor the nutritional profile of besan curry to fit specific dietary needs, whether for weight management or overall wellness.

Understanding the Calorie Variability of Besan Curry

Besan curry, also known as kadhi, is a popular and comforting dish across South Asia. Its primary ingredients, besan (chickpea flour) and yogurt, provide a base rich in protein and probiotics. However, the total calorie count for a bowl is not a fixed number. It is a product of several key factors, most notably the cooking fat and any additions like fried fritters (pakoras). A bowl can contain anywhere from just over 100 calories for a light preparation to well over 300 calories when heavy frying is involved. This variability means that a conscious approach to cooking is essential for anyone monitoring their calorie intake.

The Foundational Ingredients: Besan and Yogurt

At its core, besan curry is built on two simple, nutritious ingredients. Besan is a fantastic gluten-free flour, offering a higher protein and fiber content than many other flours. A 100g serving of besan contains approximately 387 calories, but only a fraction is used to thicken a bowl of curry. The yogurt adds a creamy texture and provides probiotics, which are beneficial for gut health. Using full-fat yogurt will increase the total fat and calorie count, whereas low-fat yogurt is an excellent way to reduce calories without sacrificing flavor.

The Impact of Cooking Fat and Frying

One of the most significant factors influencing the calorie count is the amount and type of fat used, both in the main curry and the final tempering (tadka). Traditionally, many recipes use a generous amount of oil or ghee. A single tablespoon of oil adds approximately 120 calories, and multiple tablespoons can accumulate quickly. The deep-frying process for pakoras, a common addition to many versions of kadhi, can absorb a considerable amount of oil, turning a moderately caloric meal into a high-fat one. For example, one healthy recipe estimates 239 calories per serving for low-fat kadhi pakora, while other deep-fried versions can be much higher.

Here are some methods to control the fat and calories:

Use a non-stick pan to prepare the tempering with minimal oil or ghee.
Opt for air-frying or baking pakoras instead of deep-frying them. Air-frying can reduce calories by 70–80% compared to deep-frying.
Skip the pakoras entirely and add steamed vegetables, such as spinach, onions, or capsicum, to your curry for extra fiber and nutrients without the added fat.
Forgo the heavy final tempering (tadka) or use a minimal amount of a healthier oil like olive oil.

Customizing Your Besan Curry for Weight Loss

Besan curry can be a weight-loss friendly meal, provided you focus on a protein-rich, low-fat preparation. The high protein and fiber content from the besan and yogurt promote satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. Furthermore, besan's low glycemic index helps stabilize blood sugar levels and prevents sudden hunger pangs. A version that relies on vegetables and low-fat dairy can be a hearty yet light and satisfying meal.

Regional Variations and Their Calorie Profiles

The ingredients for besan curry can differ by region, each with its own calorie implications. A simple Gujarati-style kadhi, which often has a thinner, sweeter base and no fried elements, will be significantly lower in calories than a richer Punjabi kadhi pakora. The addition of vegetables also alters the final nutritional content. For instance, a besan curry with capsicum may have a lower calorie count than one with potatoes.

Calorie Comparison: Traditional vs. Lighter Besan Curry


Feature	Traditional Kadhi Pakora	Health-Conscious Besan Curry
Preparation	Deep-fried pakoras and generous oil/ghee tadka.	Steamed vegetables or no additions; minimal oil in tadka.
Yogurt Type	Full-fat yogurt or buttermilk.	Low-fat yogurt or probiotic curd.
Ingredients	Besan, yogurt, spices, deep-fried fritters.	Besan, low-fat yogurt, spices, plenty of fresh vegetables like spinach or onions.
Estimated Calories (per 100g)	~162 kcal, but varies significantly with serving.	~115–178 kcal, depending on ingredients.

A Concluding Note on Besan Curry and Nutrition

While the answer to how many calories are in 1 bowl of besan curry is not a single number, understanding the factors that affect it allows for informed dietary choices. It's clear that besan curry, particularly when made with health-conscious methods, can be a nutritious and filling addition to a balanced diet. Opting for low-fat ingredients, minimizing oil, and adding fresh vegetables can transform this traditional comfort food into a calorie-controlled meal that supports overall well-being and weight management goals.

For more information on the nutritional benefits of besan, you can explore resources from health-focused sites.

Key Takeaways

Calorie count varies widely: A bowl of besan curry can range from under 150 calories to over 300, depending primarily on the amount of fat used and the addition of fried items like pakoras.
Focus on preparation: To keep calories low, use low-fat yogurt, minimize oil in the tempering (tadka), and opt for steamed vegetables instead of fried pakoras.
Nutrient-dense base: Besan (chickpea flour) and yogurt provide a base rich in protein, fiber, and probiotics, which support satiety and digestion.
Supports weight management: The high protein and fiber content and low glycemic index of besan help in controlling appetite and blood sugar levels, making besan curry an excellent option for weight loss.
Gluten-free option: Besan is naturally gluten-free, making besan curry a suitable meal for those with gluten sensitivities or celiac disease.

Frequently Asked Questions

Yes, besan curry can be very healthy for weight loss when prepared with low-fat ingredients and minimal oil. Its high protein and fiber content promote a feeling of fullness, which helps reduce overall calorie intake.

Adding deep-fried pakoras can significantly increase the calorie count. A serving of plain besan kadhi can have around 150-200 calories, while the addition of fried dumplings can push a serving of kadhi pakora to over 300 calories.

To reduce calories, use low-fat or fat-free yogurt, minimize the amount of oil or ghee in the tempering, and replace fried pakoras with healthier steamed alternatives or simply add more vegetables.

Yes, besan is generally considered a healthier option than refined wheat flour for weight loss. It is higher in protein and fiber and has a lower glycemic index, which helps stabilize blood sugar levels.

Besan curry can be a part of a daily, balanced diet when consumed in moderation. As a versatile and nutritious dish, it offers protein and other nutrients. Just remember that variety is key for optimal health.

Besan curry offers multiple nutritional benefits, including high protein and fiber content from the besan, probiotics from the yogurt for gut health, and essential minerals like magnesium and iron.

Besan's low glycemic index means that it causes a slower, more gradual rise in blood sugar levels after consumption. This is beneficial for weight management, diabetes control, and sustained energy.

Yes, besan (chickpea flour) is naturally gluten-free, making besan curry an excellent and flavorful option for individuals following a gluten-free diet.