How Many Calories in 100 Grams of Besan Dal?

November 23, 2025 •

3 min read

According to USDA data, 100 grams of besan (chickpea flour) contains approximately 387 calories. This nutrient-dense flour is a staple in Indian cuisine, offering a high-protein, gluten-free alternative to traditional wheat flour.

Quick Summary

A 100g serving of besan contains about 387 kcal, with a balanced profile of protein, carbohydrates, and fiber, making it a valuable addition to a balanced diet.

Key Points

Calorie Count: 100 grams of raw besan dal contains approximately 387 calories, a figure that can increase with added fats during cooking.
High in Protein: It is a significant source of plant-based protein, with 22g per 100g, making it ideal for vegetarians and vegans.
Rich in Fiber: With 11g of fiber per 100g, besan promotes digestive health and helps control blood sugar levels.
Gluten-Free Alternative: Besan is naturally gluten-free, providing a great option for those with celiac disease or gluten intolerance.
Weight Management Aid: Its high protein and fiber content promote satiety, helping to reduce overall calorie intake and support weight management goals.
Diabetic-Friendly: The low glycemic index of besan contributes to a gradual rise in blood sugar, making it a smart choice for diabetics.
Heart-Healthy: Rich in fiber and low in saturated fat, besan helps manage cholesterol and blood pressure for better heart health.

Complete Nutritional Profile of Besan (100g)

Beyond just the calorie count, understanding the full nutritional profile of besan is essential for anyone looking to incorporate it into their diet effectively. A 100-gram serving of raw besan provides a robust mix of macronutrients and micronutrients that contribute to its overall health benefits.

Macronutrient Breakdown

Here is a detailed look at the macronutrient composition for 100 grams of besan:

Calories: 387 kcal
Protein: 22 g
Carbohydrates: 58 g
Dietary Fiber: 11 g
Fat: 6.7 g
Sugar: 11 g

Micronutrient Breakdown

Besan is also a rich source of vital vitamins and minerals that support various bodily functions. Per 100 grams, it offers:

Folate (Vitamin B9): 437 mcg (over 100% of the recommended daily value)
Iron: 4.8 mg
Magnesium: 166 mg
Potassium: 846 mg
Phosphorus: 318 mg
Zinc: 2.8 mg
Manganese: 1.6 mg

Health Benefits of Besan Dal

Regularly consuming besan can offer several health advantages, thanks to its nutrient-rich composition.

Excellent Source of Plant-Based Protein: With 22g of protein per 100g, besan is an ideal ingredient for vegetarians and vegans looking to boost their protein intake. Protein is crucial for muscle repair, growth, and overall satiety, helping you feel fuller for longer.
Promotes Digestive Health: The high dietary fiber content, including both soluble and insoluble fiber, aids in regulating bowel movements and preventing constipation. This also supports a healthy gut microbiome.
Supports Blood Sugar Control: Besan has a low glycemic index, meaning it causes a slower, more gradual rise in blood sugar levels compared to refined flours. Its fiber and protein content contribute to improved insulin sensitivity, making it a diabetic-friendly option.
Aids in Weight Management: The combination of high protein and fiber keeps you satiated for longer, which helps curb cravings and reduce overall calorie intake. When used in healthy preparations, besan can be a great tool for weight loss.
Boosts Heart Health: Being naturally low in saturated fat and containing no cholesterol, besan promotes cardiovascular health. The fiber helps lower bad (LDL) cholesterol, while potassium helps manage blood pressure.
Gluten-Free Alternative: For individuals with celiac disease or gluten sensitivity, besan is a safe and versatile gluten-free flour for baking and cooking.

How Besan Compares to Other Common Flours


Flour Type	Calories (100g)	Protein (100g)	Fiber (100g)	Fat (100g)	Gluten-Free	Low GI
Besan (Chickpea Flour)	387 kcal	22 g	11 g	6.7 g	Yes	Yes
Whole Wheat Flour	340 kcal	13 g	10 g	2 g	No	No
All-Purpose Flour	364 kcal	10 g	2.7 g	1 g	No	No
Oat Flour	404 kcal	14 g	6 g	9 g	Yes*	No

*Note: Purity depends on processing facilities. Look for certified gluten-free options.

Culinary Uses and Calorie-Smart Tips

Besan's binding properties and earthy flavor make it incredibly versatile in the kitchen. To keep your calorie count in check, smart cooking methods are key.

Healthier Besan Preparations:

Besan Chilla: A savory pancake made with besan and vegetables, typically pan-fried with minimal oil. A medium-sized chilla has around 130-160 kcal.
Steamed Dhokla: A spongy, fermented savory cake. Steaming eliminates the need for excess oil, keeping calories low. A single serving can be under 100 kcal depending on the recipe.
Besan Roti: Substituting some or all of the wheat flour with besan in rotis adds protein and fiber while managing calories effectively.
Baked Snacks: For crispy snacks, try baking or air-frying besan-based items instead of deep-frying them. This drastically reduces the fat and calorie content.

Mindful Cooking Habits:

Watch the Oil: Be mindful of the amount of oil or ghee used, as this can significantly increase the total calories of a besan dish.
Add Vegetables: Incorporating more vegetables into besan-based recipes like chillas and dhoklas adds bulk and nutrients without piling on calories.
Portion Control: While besan promotes satiety, it is still calorie-dense. Practicing portion control is crucial for managing weight.

Conclusion

In summary, 100 grams of besan dal contains approximately 387 calories, but its value extends far beyond this number. This powerhouse flour is packed with plant-based protein, dietary fiber, and essential minerals like iron and folate, making it an exceptional ingredient for a healthy diet. Whether you are looking for a gluten-free option, managing blood sugar, or aiming for weight management, besan offers a versatile and nutritious solution. By choosing healthy cooking methods and practicing moderation, you can fully leverage the benefits of besan to enhance your overall well-being.

Frequently Asked Questions

Yes, besan is beneficial for weight loss due to its high protein and fiber content, which increases satiety and helps reduce overall calorie consumption. However, calorie count can increase significantly with frying, so healthy cooking methods like baking or steaming are recommended.

Yes, besan is naturally gluten-free as it is made from ground chickpeas and not wheat. This makes it a suitable flour alternative for those with gluten sensitivities or celiac disease.

Besan is a type of chickpea flour, specifically made from ground split brown chickpeas (chana dal). While all besan is chickpea flour, not all chickpea flour is besan, as some can be made from a different type of chickpea.

The calories in a besan chilla can vary based on ingredients and cooking method, but a medium-sized chilla typically contains between 130 and 160 calories.

Besan has a low glycemic index, which means it causes a slower, more gradual increase in blood sugar levels compared to flours with a high glycemic index. This makes it a diabetic-friendly option.

Besides its calorie count, key nutrients in besan include a high amount of protein (22g per 100g), fiber (11g per 100g), and essential minerals like iron, magnesium, and folate.

Besan offers more protein, fiber, and healthy fats compared to standard whole wheat flour, while also being gluten-free and having a lower glycemic index. For these reasons, many consider besan a healthier option, especially for specific dietary needs.