How many calories are in 200 grams of besan?
For those tracking their nutritional intake, a precise calorie count is essential. Based on comprehensive nutritional databases, 200 grams of besan contains approximately 774 calories. This figure is a useful benchmark, though slight variations can occur depending on the specific brand and processing methods. While this may seem high, it's important to view this within the context of besan's overall nutritional composition. Besan is a nutrient-dense food, and these calories come packaged with significant amounts of protein, dietary fiber, and various vitamins and minerals.
Unlike empty calories found in many refined foods, besan's energy is released slowly into the bloodstream due to its low glycemic index (GI), providing sustained energy and preventing sudden blood sugar spikes. This slow-release energy, combined with its high fiber content, helps promote satiety, which can be beneficial for appetite control and weight management.
The Comprehensive Nutritional Profile of Besan
Beyond its calorie count, 200 grams of besan offers an impressive nutritional profile. It is a robust source of macronutrients and a range of essential micronutrients that contribute to overall health and well-being. A 200-gram serving breaks down roughly as follows:
- Protein: Approximately 45 grams
- Carbohydrates: Around 116 grams (of which about 22g is dietary fiber)
- Fat: Roughly 13 grams
Besan is particularly celebrated for its high protein content, which is significantly more than that of regular wheat flour. This makes it an excellent plant-based protein source for vegetarians and vegans. The fiber content is also notable, providing over 75% of the recommended daily value in a 200-gram portion. This dietary fiber is crucial for gut health, aids digestion, and helps regulate cholesterol levels.
In addition to the macros, besan is a mineral and vitamin powerhouse, including:
- Folate (B9): Vital for cell growth and DNA formation, especially during pregnancy.
- Iron: Essential for healthy blood formation and fighting fatigue.
- Magnesium: Important for muscle and nerve function, blood sugar control, and blood pressure regulation.
- Potassium: Crucial for maintaining proper fluid balance and heart health.
Health Benefits of Incorporating Besan into Your Diet
Including besan in a nutrition-conscious diet plan offers several benefits:
- Promotes Weight Management: The combination of high fiber and protein promotes feelings of fullness, reducing overall calorie intake throughout the day. Its low GI also prevents energy crashes and subsequent cravings.
- Supports Heart Health: The soluble fiber in besan helps lower LDL (bad) cholesterol levels, which can significantly reduce the risk of heart disease. Its rich mineral content, including potassium and magnesium, also supports cardiovascular function.
- Manages Blood Sugar Levels: With a low glycemic index, besan releases glucose slowly, making it a safer and healthier alternative to refined flours for individuals with diabetes or those looking to prevent blood sugar spikes.
- Excellent Gluten-Free Option: As a naturally gluten-free flour, besan is an ideal alternative for individuals with celiac disease, gluten intolerance, or wheat allergies. It allows for the creation of many traditional dishes without compromising texture or flavor.
- Boosts Energy and Metabolism: The B vitamins, such as thiamine and folate, found in besan play a vital role in converting carbohydrates, fats, and proteins into energy, supporting metabolic processes.
Besan vs. Other Common Flours: A Nutritional Showdown
To understand besan's nutritional advantages, it's helpful to compare it to other commonly used flours. The table below outlines a comparison based on a 100-gram serving for a clearer perspective.
| Nutrient (per 100g) | Besan (Chickpea Flour) | Whole Wheat Flour | Refined Maida Flour |
|---|---|---|---|
| Calories | ~387 kcal | ~340 kcal | ~364 kcal |
| Protein | 22 g | 13 g | 10 g |
| Fiber | 11 g | 10 g | 2.7 g |
| Carbohydrates | 58 g | 72 g | 76 g |
| Fat | 6.7 g | 2 g | 1 g |
| Gluten | Gluten-free | Contains gluten | Contains gluten |
As the table clearly shows, besan offers a higher protein and fiber content than both whole wheat and refined flour. While its calorie count per 100g is slightly higher than whole wheat flour, the extra calories come from a much more significant protein and fiber boost, which leads to greater satiety. Its gluten-free nature also makes it a superior option for those with sensitivities.
Healthy Besan Recipes for a Balanced Diet
Incorporating besan into your diet can be both healthy and delicious. Here are a few examples of how to enjoy this nutritious flour without adding excessive fat through frying:
- Besan Chilla (Savory Pancake): A quick and healthy breakfast or snack. Create a batter with besan, water, chopped vegetables (onions, tomatoes, green peppers), and spices. Cook on a non-stick pan with minimal oil for a protein- and fiber-rich meal.
- Dhokla (Steamed Cake): This steamed Gujarati delicacy is a fantastic, non-fried option. The batter is made from fermented besan and spices, and steaming keeps the fat content low.
- Besan Roti (Missi Roti): For a nutritious flatbread, mix besan with wheat flour and spices. The resulting rotis are higher in protein and fiber than those made with wheat flour alone.
- Besan Soup: A warming, high-protein soup can be made by mixing a couple of tablespoons of besan with water to form a smooth paste and adding it to a sauté of garlic, spices, and vegetable broth.
- Khandvi: Another traditional Gujarati snack, khandvi is made from a thin batter of besan and buttermilk that is cooked, rolled, and tempered with mustard seeds and curry leaves. It's a light, flavorful, and low-oil option.
For more in-depth recipes and health information on besan, consult reputable health sources like Healthline.
Conclusion
For those on a nutrition diet, understanding how many calories are in 200 grams of besan is the first step toward incorporating this beneficial flour into their eating plan. With approximately 774 calories, 45 grams of protein, and 22 grams of dietary fiber, besan is a powerhouse of nutrition that offers more satiety and health benefits than many other flours. Its low glycemic index and gluten-free nature make it suitable for managing blood sugar and accommodating dietary restrictions. By opting for healthy cooking methods like steaming or pan-frying with minimal oil, you can maximize besan's nutritional advantages and enjoy a wide variety of delicious, nutrient-dense meals.
