How Much Protein is in 100 g of Besan?

According to nutritional data, 100 g of dry besan (chickpea flour) contains approximately 22 grams of protein. This makes it a significantly higher protein alternative to traditional wheat flour, especially valuable for vegetarians and vegans looking to boost their intake of this essential macronutrient.

Quick Summary

This guide details the exact protein content of 100 grams of besan, a gluten-free flour made from ground chickpeas. It explores the flour's comprehensive nutritional profile, compares it to other popular flours, and offers practical tips for incorporating this protein-rich ingredient into your daily meals.

Key Points

• High Protein: 100g of besan contains roughly 22g of high-quality, plant-based protein.

• Gluten-Free: A naturally gluten-free flour, besan is a safe and nutritious alternative for those with celiac disease.

• Rich in Fiber: With about 11g of fiber per 100g, besan aids digestion and promotes satiety.

• Lower Glycemic Index: Compared to wheat flour, besan has a lower glycemic index, helping to regulate blood sugar levels.

• Versatile Ingredient: Use besan in savory pancakes (chilla), curries (kadhi), and even as a thickening agent in various dishes.

• Mineral-Packed: Besan is a good source of essential minerals, including iron, magnesium, and potassium.

• Supports Weight Management: The combination of high protein and fiber helps you feel full longer, which can assist in weight loss efforts.

• Boosts Nutrition: Incorporating besan into meals is an easy way to increase the overall nutritional density of your diet.

Nutritional Profile: Decoding the Protein in Besan

Besan, also known as gram flour, is a versatile, protein-rich flour made from Bengal gram chickpeas. Beyond its impressive protein count, a 100-gram serving offers a wealth of other vital nutrients, solidifying its status as a nutritional powerhouse. The exact amount of protein can vary slightly depending on the brand and processing method, but it consistently delivers a substantial amount of high-quality plant protein.

Here is a detailed breakdown of the typical nutritional content found in 100 grams of dry besan:

• Energy: ~387 kcal
• Protein: ~22 g
• Carbohydrates: ~58 g
• Dietary Fiber: ~11 g
• Fat: ~6.7 g
• Vitamins: Rich in folate (Vitamin B9), thiamine (Vitamin B1), and other B vitamins.
• Minerals: Excellent source of iron, magnesium, phosphorus, and potassium.

This robust nutritional profile, combined with its gluten-free nature, makes besan an excellent flour substitute for those with celiac disease or gluten sensitivity.

Besan vs. Other Flours: A Protein Comparison

When it comes to protein, besan outperforms many common household flours. The following table illustrates how 100 grams of besan stacks up against its competitors.

Flour Type	Protein per 100g (Approx.)	Carbohydrates per 100g (Approx.)	Fiber per 100g (Approx.)	Gluten-Free	Best Use
Besan (Chickpea Flour)	22 g	58 g	11 g	Yes	Indian snacks, pancakes, batters
Whole Wheat Flour	16 g	72 g	11 g	No	Breads, rotis, baked goods
All-Purpose (White) Flour	13 g	76 g	3 g	No	Cakes, cookies, thickening sauces
Almond Flour	21 g	20 g	10 g	Yes	Low-carb baking, crusts
Oat Flour	15 g	68 g	10 g	Yes	Pancakes, baked goods, gluten-free mixes

As the table shows, besan offers a distinct advantage in protein content over traditional wheat flours while maintaining a high fiber count similar to whole wheat flour.

How to Incorporate More Besan into Your Diet

Leveraging besan’s high protein content is easy with these creative and delicious culinary applications:

• Besan Chilla: A savory, high-protein pancake or crepe, often filled with vegetables and spices. This is a fantastic, filling breakfast or snack option.
• Kadhi: A yogurt-based curry where besan is used as a thickening agent, creating a hearty and protein-rich main dish.
• Air-Fried Pakoras: For a healthier twist on a classic, use besan batter to coat vegetables like onions or spinach and air-fry instead of deep-frying.
• Gluten-Free Baking: Substitute besan for a portion of wheat flour in baking recipes to add protein and a slightly nutty flavor. It works particularly well in flatbreads and savory bakes.
• Thickening Agent: Use a slurry of besan and water to thicken soups, gravies, and curries, adding both texture and a nutritional boost.

The Health Benefits Beyond Protein

Besan offers several health benefits that extend beyond its high protein concentration. Its combination of fiber, minerals, and a low glycemic index contributes to a healthier diet:

• Aids in Weight Management: The high protein and fiber content promote satiety, keeping you feeling full for longer and reducing overall calorie intake.
• Manages Blood Sugar: With a lower glycemic index than many other flours, besan helps prevent rapid spikes in blood sugar, making it a good choice for diabetics.
• Supports Heart Health: The fiber content can help improve cholesterol levels, while minerals like magnesium and potassium aid in regulating blood pressure.
• Rich in Folate: Just one cup of besan provides more than the daily recommended intake of folate, a critical nutrient, especially during pregnancy.

Conclusion: Besan as a Versatile Protein Source

In conclusion, 100 g of besan is a concentrated source of high-quality plant-based protein, providing around 22 grams of this vital nutrient. This makes it an invaluable ingredient for anyone seeking to increase their protein intake, particularly those following vegetarian, vegan, or gluten-free diets. By incorporating besan into dishes like savory chillas, thick curries, or healthier baked goods, you can easily enhance the nutritional profile of your meals. Its robust combination of protein, fiber, and essential minerals offers a simple yet effective way to support overall health and well-being. For a deeper look into chickpea flour's broader nutritional profile and benefits, you can explore detailed resources from sources like Healthline.

Besan and Your Health

• Protein Power: A 100g serving of besan delivers approximately 22g of plant-based protein, crucial for muscle repair and satiety.
• Gluten-Free Alternative: As a naturally gluten-free flour, besan is a safe and nutritious option for individuals with celiac disease or gluten intolerance.
• Fiber-Rich: Its high dietary fiber content aids digestion, promotes gut health, and helps with weight management by keeping you full longer.
• Low Glycemic Index: Besan has a lower glycemic index compared to wheat flour, making it a better choice for regulating blood sugar levels.
• Packed with Minerals: It is an excellent source of essential minerals like iron, magnesium, and potassium, which support heart and bone health.
• Versatile Ingredient: From savory pancakes (chilla) and curries (kadhi) to healthier baked goods, besan can be used in a wide variety of recipes.
• Nutrient-Dense: Overall, besan offers a richer nutrient profile with more vitamins, minerals, fiber, and protein than refined wheat flour.

FAQs

Question: Is besan a complete protein source? Answer: While besan contains a high amount of protein, it is not a complete protein on its own as it lacks the essential amino acid methionine. However, it can be combined with other ingredients like vegetables or yogurt to create a more complete protein profile.

Question: Is besan good for weight loss? Answer: Yes, besan can be beneficial for weight loss. Its high protein and fiber content promote a feeling of fullness, which helps reduce overeating and manage calorie intake.

Question: Can besan be used as a gluten-free flour replacement? Answer: Yes, besan is naturally gluten-free and works well as a replacement for wheat flour in many recipes, particularly for pancakes, flatbreads, and thickening sauces. For baking, it may be combined with other flours to achieve the desired texture.

Question: How much protein is in a besan chilla? Answer: A standard besan chilla made with about 30g of besan contains approximately 6-7 grams of protein. You can increase this by adding ingredients like paneer, tofu, or sprouts to the batter.

Question: Are there any side effects of eating too much besan? Answer: For most people, besan is safe. However, individuals with gastric sensitivity might experience bloating if consumed in large quantities. Those with chickpea allergies should avoid it entirely.

Question: How does besan compare to wheat flour in terms of nutrients? Answer: Besan is generally more nutritious than refined white wheat flour. It contains more protein, fiber, and minerals, and has a lower glycemic index.

Question: Can besan be used in sweet dishes? Answer: Yes, besan is a popular ingredient in Indian sweets, such as ladoos and halwa. Its nutty flavor complements sweet ingredients well, though the overall healthiness depends on other ingredients like sugar and ghee.

Frequently Asked Questions

Is besan a complete protein source?

While besan contains a high amount of protein, it is not a complete protein on its own as it lacks the essential amino acid methionine. However, it can be combined with other ingredients like vegetables or yogurt to create a more complete protein profile.

Is besan good for weight loss?

Yes, besan can be beneficial for weight loss. Its high protein and fiber content promote a feeling of fullness, which helps reduce overeating and manage calorie intake.

Can besan be used as a gluten-free flour replacement?

Yes, besan is naturally gluten-free and works well as a replacement for wheat flour in many recipes, particularly for pancakes, flatbreads, and thickening sauces. For baking, it may be combined with other flours to achieve the desired texture.

How much protein is in a besan chilla?

A standard besan chilla made with about 30g of besan contains approximately 6-7 grams of protein. You can increase this by adding ingredients like paneer, tofu, or sprouts to the batter.

Are there any side effects of eating too much besan?

For most people, besan is safe. However, individuals with gastric sensitivity might experience bloating if consumed in large quantities. Those with chickpea allergies should avoid it entirely.

How does besan compare to wheat flour in terms of nutrients?

Besan is generally more nutritious than refined white wheat flour. It contains more protein, fiber, and minerals, and has a lower glycemic index.

Can besan be used in sweet dishes?

Yes, besan is a popular ingredient in Indian sweets, such as ladoos and halwa. Its nutty flavor complements sweet ingredients well, though the overall healthiness depends on other ingredients like sugar and ghee.