Detailed Nutritional Breakdown of 100g Besan
Beyond just the calorie count, understanding the full nutritional profile of besan is essential for incorporating it effectively into a balanced diet. A 100-gram serving of raw besan is not only a source of energy but also a powerhouse of macronutrients and essential minerals. The composition includes significant amounts of carbohydrates, protein, and dietary fiber, which contribute to its health benefits.
Macronutrient Profile
- Protein: At approximately 22 grams per 100g, besan is an excellent plant-based protein source for vegetarians and vegans. This high protein content is crucial for muscle repair, growth, and prolonged satiety, which can assist with weight management.
- Carbohydrates: The carbohydrate content is around 58 grams, consisting mainly of complex carbs that provide a sustained release of energy. This slow-release nature, combined with a low glycemic index, helps prevent rapid spikes in blood sugar levels.
- Fat: Besan contains a modest amount of fat, typically around 6.7 grams per 100g. This includes beneficial polyunsaturated and monounsaturated fats that contribute to overall heart health.
- Fiber: With about 11 grams of dietary fiber per 100g, besan supports a healthy digestive system, aids in blood sugar control, and helps keep you feeling full.
Micronutrient Profile
In addition to its macro-profile, besan is rich in several key micronutrients:
- Iron: Essential for carrying oxygen throughout the body, with 4.8mg per 100g.
- Magnesium: Critical for nerve function, muscle contraction, and blood sugar control, providing 166mg per 100g.
- Potassium: Important for maintaining fluid balance and regulating blood pressure, with 846mg per 100g.
- Folate (B9): Vital for cell growth and metabolism, offering a significant amount per serving.
Comparison: Besan vs. Other Common Flours
To better understand besan's place in a healthy diet, it's useful to compare its nutritional content with other commonly used flours. This helps highlight why besan is often considered a superior choice for those managing weight or looking for nutrient-dense alternatives.
| Flour Type | Calories (100g) | Protein (g) | Fiber (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Besan (Chickpea Flour) | 387 | 22 | 11 | 58 | 6.7 |
| Whole Wheat Flour | 340 | 13 | 10 | 72 | 2 |
| Maida (Refined Flour) | 364 | 10 | 2.7 | 76 | 1 |
| Oat Flour | 404 | 14 | 6 | 67 | 9 |
As the table illustrates, besan offers a notably higher protein content and a comparable fiber level to whole wheat flour, while having a lower carbohydrate count than both wheat and refined flour.
Healthy and Unhealthy Besan Preparations
While besan itself is a healthy ingredient, the method of preparation plays a huge role in its overall calorie and health impact. Choosing healthier cooking methods can help you reap the benefits of this nutritious flour without adding excessive calories.
Healthy Besan Preparations:
- Besan Chilla: A savory pancake cooked with minimal oil and packed with vegetables like onions, tomatoes, and cilantro.
- Steamed Dhokla: A light and fluffy steamed snack that uses fermentation to make it easily digestible and low in oil.
- Besan Roti (Missi Roti): A healthy alternative to regular wheat rotis, often mixed with spices for added flavor.
- Besan Soup: A light and comforting soup, perfect for a nutritious and low-calorie meal or snack.
Unhealthy Besan Preparations:
- Deep-fried Pakoras: Submerging besan-battered items in oil dramatically increases their calorie and unhealthy fat content.
- Besan Ladoo: While delicious, these sweets are often made with large amounts of ghee and sugar, making them high in calories and sugar.
Culinary Versatility and Health Benefits
Besan's nutritional profile and culinary properties make it a beneficial ingredient for various diets. It is naturally gluten-free, making it an excellent option for individuals with celiac disease or gluten sensitivities. Its high fiber and protein promote satiety, which can help in weight management by curbing appetite. Furthermore, its low glycemic index helps manage blood sugar levels, which is particularly useful for diabetics. The presence of essential minerals like iron and magnesium also supports crucial bodily functions, from energy production to bone health.
Conclusion
For those wondering how many calories in 100 grams of besan chana, the answer is approximately 387. However, the full story of besan is far more compelling than just its calorie count. This gluten-free flour is a nutritional superstar, boasting high levels of protein, fiber, and essential minerals that contribute to overall health and well-being. By choosing healthier preparation methods, such as steaming or making savory pancakes with minimal oil, you can fully leverage the health benefits of besan. Whether you are aiming for weight management, seeking a gluten-free alternative, or simply want to boost your nutrient intake, besan is an excellent and versatile addition to your culinary repertoire.
Practical Tips for Cooking with Besan
To make the most of besan in your diet, consider these practical cooking tips:
- Combine with other flours: For baking, mixing besan with other gluten-free flours can improve texture and taste.
- Create lighter batter: To reduce oil absorption in fried items, ensure your besan batter is thick and cold before frying.
- Flavoring: Besan pairs well with a variety of spices like cumin, turmeric, and coriander, which can enhance both flavor and health benefits.
- Air-frying: For a healthier, lower-calorie version of snacks like pakoras, use an air fryer instead of deep-frying.
Consider adding besan to your meals to enjoy a versatile and healthy ingredient. For more detailed nutritional information and recipe ideas, refer to reputable sources such as the USDA food database.
