How Many Calories Are in 50 Grams of Cooked Besan?

November 26, 2025 •

4 min read

According to nutritional data, 50 grams of raw besan (chickpea flour) contains approximately 194 calories. However, the number of calories in cooked besan is highly dependent on the preparation method, as cooking often involves the addition of other ingredients like oil or ghee that can increase the caloric content significantly.

Quick Summary

The caloric content of 50 grams of besan is influenced by the cooking method and added ingredients. While raw besan contains around 194 calories, frying or sautéing can increase this number due to the fats absorbed. Nutrients like protein and fiber remain stable, but fat and sodium can fluctuate.

Key Points

Initial Caloric Value: 50 grams of raw besan contains approximately 194 calories, a useful baseline for nutritional calculations.
Cooking Method is Key: The final calorie count of cooked besan depends heavily on the cooking technique used, with frying drastically increasing calories due to absorbed oil.
Healthier Cooking Methods: Steaming, boiling, or pan-frying with minimal oil are the best methods for keeping besan dishes low in calories.
High in Protein and Fiber: Regardless of cooking, besan is rich in protein and fiber, promoting satiety and aiding in weight management.
Good for Diabetics: With a low glycemic index, besan helps in regulating blood sugar levels and is a diabetic-friendly flour choice.
Nutrient Absorption: While frying increases calorie count, certain cooking processes can increase the bioavailability of minerals in besan.

Understanding the Caloric Content of Besan

Besan, also known as gram flour or chickpea flour, is a staple in many cuisines, particularly in South Asia. It is created by grinding dried chickpeas into a fine powder and is known for its versatility and nutritional benefits, especially for those seeking gluten-free alternatives. The calculation of caloric content can be straightforward for the raw product but becomes more complex once cooked. A standard serving of 50 grams of raw besan provides a robust nutritional profile, including protein, fiber, and essential minerals. The journey from raw flour to a delicious, cooked dish is where the calorie count truly changes.

The Impact of Cooking Methods on Besan Calories

How besan is prepared has a direct and significant effect on its final calorie count. The raw flour itself is a good source of complex carbohydrates and protein, with low fat content. However, the common practice of frying besan to make popular snacks like pakoras or bhujia introduces a considerable amount of additional fat and calories.

Comparison of Cooking Methods for Besan


Cooking Method	Typical Recipe Example	Effect on Calories	Nutritional Changes
Pan-frying (Frying in oil)	Besan Pakoras, Fritters	Significant calorie increase	Adds high amounts of fat and potentially sodium. Can cause some nutrient loss due to high heat.
Steaming	Khaman Dhokla	Minimal calorie addition	Preserves nutrients well, creating a light and fluffy result. Very low in added calories unless tempered with oil later.
Baking/Roasting	Besan Ladoo (roasted besan balls)	Moderate calorie increase	Adds fats and sugar but avoids deep-frying. Nutrient content remains largely intact.
Boiling	Gatte ki Sabzi (boiled dough)	Minimal calorie addition	Preserves nutrients effectively, though some water-soluble minerals can leach into the water.

Caloric Breakdown of Cooked Besan Dishes

When you ask "how many calories are in 50 grams of cooked besan?", the answer depends entirely on the preparation. A simple, steamed dhokla made with 50g of besan will have a calorie count very close to its raw value, possibly with a small increase from a tempering of mustard seeds and a teaspoon of oil. Conversely, 50 grams of besan used to make fried pakoras will absorb a substantial amount of oil, causing the calorie count to skyrocket. A single teaspoon of oil contains around 40 calories, so depending on how much is absorbed, the final number could be hundreds of calories higher than the raw flour.

For example, to make a simple besan chilla, you might use 50 grams of besan, water, and some chopped vegetables. Cooking this on a non-stick pan with a minimal amount of oil will keep the calories relatively low. However, deep-frying the same mixture would lead to a much higher calorie count due to fat absorption. Steaming is consistently the lowest-calorie cooking method for besan, making it ideal for those focused on weight management.

Nutritional Benefits and Weight Management

Despite the caloric variations based on cooking, besan offers excellent nutritional benefits. It is rich in protein and dietary fiber, which are both crucial for promoting satiety and supporting weight loss efforts. Protein helps in muscle building and repair, while fiber aids digestion and keeps you feeling full for longer. Additionally, besan has a low glycemic index, which helps regulate blood sugar levels, making it a good choice for diabetics.

Simple, Low-Calorie Besan Recipe

For those looking for a healthier way to enjoy besan, a simple besan chilla is an excellent option.

Ingredients:

50 grams besan (chickpea flour)
1/4 cup finely chopped onions
1/4 cup mixed vegetables (grated carrot, capsicum)
1 green chili, finely chopped
2 tablespoons chopped coriander
A pinch of turmeric and salt to taste
Water to make a batter
1 teaspoon olive oil or ghee for cooking

Instructions:

Mix the besan, vegetables, and spices in a bowl.
Gradually add water and mix well to form a smooth, lump-free batter with a pancake-like consistency.
Heat a non-stick pan and grease with oil.
Pour a ladle of batter onto the pan and spread gently.
Cook on medium heat until the bottom is golden brown, then flip and cook the other side.
Serve hot with a low-calorie chutney.

Conclusion

While 50 grams of raw besan contains around 194 calories, the final calorie count of cooked besan can range significantly depending on the preparation method. For the lowest calorie options, choose steamed dishes like dhokla or lightly cooked items like besan chilla. Avoid deep-frying to keep the fat and calorie intake down. Besan remains a highly nutritious ingredient, offering valuable protein, fiber, and a low glycemic index, making it an excellent part of a balanced diet. By being mindful of how you cook it, you can harness all its health benefits without derailing your nutritional goals.

A Resource on Nutritional Analysis

For further reading on the nutritional science behind different foods and cooking methods, the following resource offers valuable insights into food processing and its effects on nutrient retention.

Effect of Home Cooking on the Retention of Various Nutrients

Frequently Asked Questions

Besan retains most of its nutritional value during typical cooking. While some cooking methods like deep-frying can cause minimal losses, the primary change is the increase in calories and fat due to oil absorption, not the degradation of core nutrients like protein and fiber.

Yes, besan is often considered better for weight loss than refined wheat flour because it contains fewer calories and carbs, along with more protein and fiber, which helps keep you feeling full for longer.

The calories in 50g of besan chilla vary based on the amount of oil used. A chilla cooked with minimal oil on a non-stick pan will have a calorie count closer to the raw besan, around 200-250 calories, while one with more oil will be higher.

Yes, besan is a good option for people with diabetes. Its low glycemic index and high fiber content help to prevent rapid blood sugar spikes, unlike refined flours.

Besan is a type of chickpea flour, specifically made from ground Bengal gram, a variety of chickpeas. The terms are often used interchangeably, but besan generally refers to the version made from split, hulled chickpeas.

Yes, besan is naturally gluten-free as it is made from chickpeas, not wheat. This makes it an excellent alternative for individuals with gluten sensitivities or celiac disease.

The healthiest way to cook besan is by steaming or boiling. For example, steamed dhokla or a simple besan chilla cooked with a minimal amount of oil are excellent low-calorie options.