Is Gram Flour Full of Protein? A Comprehensive Nutritional Guide

December 3, 2025 •

4 min read

With approximately 22 grams of protein per 100-gram serving, gram flour, also known as besan, is indeed a high-protein flour that significantly surpasses the protein content of many conventional flours. This makes it a valuable and nutrient-dense ingredient for anyone looking to increase their protein intake, particularly those following a plant-based diet.

Quick Summary

Gram flour, or besan, contains a high concentration of plant-based protein compared to traditional flours like wheat. It also offers significant fiber, vitamins, and minerals, making it a nutritious and gluten-free alternative for a variety of culinary uses.

Key Points

High Protein Content: Gram flour contains approximately 22g of protein per 100g, making it a powerful plant-based protein source.
Not a Complete Protein: While high in protein, gram flour lacks the essential amino acid methionine, but this is easily supplemented through a varied diet.
Superior to Wheat Flour: With a higher protein and fiber content and a lower glycemic index, besan is a more nutritious alternative to refined and whole wheat flours.
Rich in Fiber: Its high fiber content supports digestive health, promotes satiety, and helps regulate blood sugar levels.
Packed with Micronutrients: Besan is a good source of essential minerals like iron, magnesium, and folate, supporting various bodily functions.
Gluten-Free Option: As a naturally gluten-free flour, it is an ideal choice for individuals with celiac disease or gluten sensitivities.

The Protein Power of Gram Flour

Gram flour, or besan, is created by grinding dried chickpeas, giving it a rich, nutty flavor and a dense texture. As a legume-based flour, its protein content is notably higher than that of grain-based flours. A 100-gram portion of gram flour contains about 22 grams of protein, a substantial amount that provides excellent nutritional value. This makes it a foundational ingredient for building muscle and aiding in post-exercise recovery.

A Plant-Based Protein Powerhouse

For vegetarians, vegans, and those seeking to reduce their meat consumption, gram flour is a phenomenal alternative to animal-based proteins. It can be easily incorporated into many dishes to provide a satisfying and nutrient-rich base. Its protein-fiber combination helps increase satiety, keeping you fuller for longer and aiding in weight management. This makes it a strategic choice for creating filling meals and snacks.

Is Gram Flour a Complete Protein?

While gram flour is an excellent source of protein, it is important to note that it is not considered a complete protein on its own. Like many other legumes, it is low in the essential amino acid methionine. However, the concept of needing a complete protein in every single meal has been debunked. By consuming a varied diet throughout the day that includes grains and other plant-based foods, you can ensure your body receives all nine essential amino acids. For example, pairing a gram flour dish with a side of whole grains like quinoa or brown rice can easily provide a complete protein profile.

Gram Flour vs. Other Common Flours: A Protein Perspective

To truly understand the value of gram flour, it's helpful to compare its nutritional profile with other popular flours. The table below provides a side-by-side view based on a 100-gram serving.


Flour Type	Protein (g)	Fiber (g)	Gluten-Free	Uses
Gram Flour	22	11	Yes	Fritters, pancakes, binding agent
Whole Wheat Flour	13	10	No	Breads, cakes, cookies
Refined Wheat Flour	10	2.5	No	Pastries, white bread
Oat Flour	15	10	Yes*	Baking, pancakes

*Note: Oats are naturally gluten-free but can be cross-contaminated during processing. Always choose certified gluten-free oat flour if necessary.

As the table clearly shows, gram flour stands out with the highest protein content among these common types, making it a superior choice for a protein boost.

Beyond Protein: Other Nutritional Benefits of Besan

While its high protein is a major draw, gram flour is also an exceptional source of other vital nutrients.

Rich in Dietary Fiber: With a high fiber content, besan supports digestive health, promotes regular bowel movements, and aids in blood sugar control.
Vitamins and Minerals: It's loaded with essential nutrients like folate, iron, magnesium, and manganese, all of which are crucial for overall health. Folate, for example, is vital for cellular health, and iron is key for red blood cell production.
Low Glycemic Index: Gram flour has a low glycemic index, meaning it releases sugar into the bloodstream slowly. This helps prevent sudden spikes in blood sugar, making it an excellent option for diabetics and for sustained energy.
Heart Health: It contains healthy unsaturated fats and soluble fiber, which have been shown to help lower cholesterol levels and support heart health.
Gluten-Free: For individuals with celiac disease or gluten sensitivities, besan provides a safe and versatile gluten-free alternative.

How to Incorporate More Gram Flour into Your Diet

There are numerous ways to add this versatile flour to your meals to reap its nutritional rewards. Here are a few ideas:

Make Protein-Packed Pancakes: A popular breakfast in India, besan chilla is a savory pancake made from a gram flour batter with chopped vegetables and spices.
Crispy Fritters (Pakoras): Use gram flour to create a light and crispy batter for vegetable fritters.
Natural Thickener: Add a spoonful to curries and soups to naturally thicken the consistency and add a protein boost.
Use in Baking: Replace a portion of wheat flour in your baking recipes with gram flour to increase the protein and fiber content.
Vegan Omelets: Create a delicious, plant-based alternative to a traditional omelet by whisking gram flour with water and adding your favorite fillings.

Conclusion

In short, gram flour is undeniably full of protein, offering a far higher concentration than many traditional flours. It is an incredibly versatile, gluten-free ingredient that also boasts significant amounts of fiber, vitamins, and minerals. Whether you are vegetarian, vegan, or simply aiming to improve your nutritional intake, incorporating besan into your diet is an excellent choice for creating delicious and healthy meals. To learn more about the broader benefits of this powerful legume, explore additional research on its nutrient profile and health impacts.

Frequently Asked Questions

Yes, gram flour is considered a very good source of protein, especially for a flour. With around 22 grams of protein per 100-gram serving, it contains significantly more protein than both whole wheat and refined wheat flours.

Absolutely. Gram flour is an excellent plant-based protein source for vegetarians and vegans. While not a complete protein on its own, it provides a substantial protein boost and can be combined with other foods to create a complete amino acid profile over the course of a day.

Yes, besan is the Hindi name for gram flour. Both terms refer to the flour made from ground chickpeas and are used interchangeably, particularly in Indian cuisine.

No, gram flour is not a complete protein. It contains most of the essential amino acids but is notably low in methionine. This is common for many legumes, but it can be balanced by consuming other protein sources like grains throughout the day.

Yes, from a protein perspective, gram flour is better than wheat flour. It contains nearly double the protein of whole wheat flour and more than double that of refined white flour.

You can use gram flour to make protein-rich pancakes (chilla), add it to smoothies, use it as a thickener for curries, or incorporate it into baking recipes. Replacing some wheat flour with besan in various dishes is an easy way to boost protein.

Yes, gram flour can aid in weight management. Its high protein and fiber content promote a feeling of fullness, which can help reduce overall calorie intake by curbing cravings and preventing overeating.