How many calories in 100 grams of besan burfi?

December 2, 2025 •

4 min read

According to nutrition tracking apps, a typical 100-gram serving of besan burfi contains approximately 464 calories. This number, however, is not a fixed figure, as the total for how many calories in 100 grams of besan burfi can fluctuate based on the ingredients and preparation method used.

Quick Summary

100g of besan burfi can contain a significant number of calories, often exceeding 400 kcal, primarily from high quantities of ghee and sugar. The exact nutritional profile varies by recipe, preparation method, and specific ingredients used.

Key Points

Calorie Count: A standard 100-gram serving of besan burfi contains approximately 464 calories.
Primary Calorie Sources: Most of the calories come from the high amounts of ghee and sugar used in the recipe.
Ingredient Variation: The final calorie content varies significantly depending on the recipe, particularly the ratio of ghee and sugar, and whether other ingredients like nuts are added.
Nutritional Aspects: While besan itself is a good source of protein and fiber, the final product is primarily an energy-dense, sugar-heavy dessert.
Enjoy in Moderation: Due to its high calorie and fat content, besan burfi is best enjoyed as an occasional indulgence, rather than a dietary staple.
Alternative Options: Healthier versions can be made by using less ghee, alternative sweeteners like jaggery, or adding more nuts and seeds.

What Makes Up the Calories in Besan Burfi?

Besan burfi is a dense, fudge-like sweet made from gram flour (besan), ghee, sugar, and often garnished with nuts and cardamom. The primary contributors to its high-calorie count are the ghee and sugar. Both are energy-dense ingredients; ghee is a concentrated source of fat, and sugar is a simple carbohydrate that provides quick energy but little nutritional value beyond calories. A typical breakdown for 100g looks like this:

Total Calories: ~464 kcal
Carbohydrates: ~57.1g (mostly from sugar)
Total Fat: ~25.0g (mostly from ghee)
Protein: ~3.6g (from besan)

It is important to note that the protein content comes from the besan, which is a good source of plant-based protein. However, the overall nutritional profile is dominated by the fat and sugar content. The presence of nuts like almonds can slightly increase the protein and healthy fat content, but will also add more calories.

Factors That Cause Calorie Variation

Not all besan burfi is created equal when it comes to calories. Several factors can cause significant variation in the final nutritional value:

Ghee vs. Oil: The type and amount of fat used is a major factor. Using large quantities of ghee, which is common for richness, dramatically increases the fat and calorie content. Some homemade or commercial versions might use less ghee or a different fat, altering the total calories.
Sugar vs. Jaggery: The sweetening agent affects not only the flavor but also the calorie density. While both are high in calories, some traditional recipes use jaggery instead of refined sugar. Lighter versions might use less sweetener overall.
Added Ingredients: Recipes that include khoya (reduced milk), desiccated coconut, or a higher proportion of nuts will alter the macronutrient profile and calorie count. For example, khoya adds more milk fat and protein, boosting the total energy.
Cooking Method: The technique of roasting the besan can impact the final texture, and different methods might use different fat amounts. Slow-cooked versions often have a richer taste but may require more ghee.

Homemade vs. Store-Bought Besan Burfi: A Calorie Comparison

The calorie content can vary dramatically between different brands and homemade recipes. Here is a comparison to illustrate the range of nutritional values you might encounter.


Feature	Homemade Besan Burfi (Rich)	Store-Bought Besan Burfi (e.g., Haldiram's)
Calories (per 100g)	~464 kcal	~288 kcal
Preparation	Often uses larger amounts of ghee and sugar for maximum richness.	Commercial recipes may use less fat and sugar, or different ingredients to optimize cost and shelf life.
Ingredients	Besan, high quantity of ghee, sugar, cardamom, nuts.	Standardized formula, potentially less ghee and controlled sugar content.
Control	Full control over ingredients, allowing for healthier modifications (e.g., using jaggery or less ghee).	Fixed recipe and nutritional information, offering no modification options.

Healthier Alternatives and Moderation

While besan burfi is an indulgent treat, there are ways to enjoy it more moderately or make healthier versions. The core ingredient, besan, offers valuable nutrients like protein and fiber, but these are outweighed by the fat and sugar in a traditional recipe.

Use Alternatives: Replace some or all of the refined sugar with a smaller amount of jaggery or a natural sweetener like date paste.
Reduce Ghee: Instead of a large quantity of ghee, use just enough to roast the besan. Consider swapping some ghee for water or milk to bind the mixture.
Add Nuts and Seeds: Increase the proportion of nuts like almonds, pistachios, or seeds like flax and sesame for added protein, fiber, and healthy fats.
Limit Portions: Simply reducing the portion size is the easiest way to manage calorie intake. Enjoying a small piece rather than a large one satisfies the craving without overindulgence.
Consider a Different Sweet: For a healthier option, explore other Indian desserts like dates and dry fruit barfi or makhana kheer, which are naturally sweeter and lower in calories.

Besan's Role and Overall Impact

Besan, or chickpea flour, has some positive attributes. It is gluten-free and a source of protein and fiber. However, these benefits are overshadowed by the high fat and sugar levels in a sweet like burfi. The combination makes it a calorie-dense food that should be consumed sparingly, especially for individuals managing weight or blood sugar. For context, other popular Indian sweets also have high-calorie counts, such as gulab jamun (200-300 calories) or kaju katli (80-120 calories per piece, not per 100g).

Conclusion

So, how many calories in 100 grams of besan burfi? The answer hovers around 464 kcal for a typical, rich recipe, but the number can range widely depending on the ingredients and method. Ultimately, besan burfi is a treat meant for enjoyment in moderation, rather than a health food. By being mindful of portion sizes and choosing or creating recipes with less added sugar and fat, you can savor this traditional sweet with a better understanding of its nutritional impact.

: https://fitia.app/calories-nutritional-information/food-F64scmp61p/?serving=grams-100-g : https://www.tarladalal.com/calories-for-besan-barfi-quick-besan-barfi-with-ghee-42128

Frequently Asked Questions

Besan burfi is considered an indulgent sweet rather than a health food. While the besan (chickpea flour) provides some protein and fiber, the high content of ghee and sugar makes it very calorie-dense and high in fat and simple carbohydrates.

Calories in homemade besan burfi can vary based on your recipe, especially the amount of ghee and sugar used. Store-bought versions, like some from Haldiram's, may contain fewer calories per 100g due to standardized, often less-rich, recipes.

The two primary contributors to besan burfi's high-calorie count are the ghee (clarified butter), a concentrated fat source, and sugar, a simple carbohydrate.

Yes, besan burfi is naturally gluten-free as it is made from chickpea flour (besan), which does not contain gluten.

To reduce calories, you can modify the recipe by using less ghee, opting for a natural sweetener like jaggery in smaller amounts, or incorporating a higher proportion of nuts and seeds for added nutritional value.

For a 100g serving, the macronutrient breakdown is typically around 57.1g carbohydrates, 25.0g total fat, and 3.6g protein, based on a standard recipe.

Besan burfi tends to be on the higher end of the calorie spectrum for Indian sweets due to its density of ghee and sugar. A small piece can contribute a significant number of calories compared to other treats like smaller pedas or rasgullas.