Which is better, suji or besan? A nutritional and culinary guide

November 3, 2025 •

3 min read

According to the USDA, 100 grams of besan contains significantly more protein and fiber than the same amount of suji. The age-old culinary debate over which is better, suji or besan, hinges on these fundamental nutritional differences, culinary applications, and dietary needs.

Quick Summary

This guide compares suji (semolina) and besan (chickpea flour), detailing their nutritional profiles, culinary uses, and suitability for different diets. It highlights besan's higher protein and fiber content, low glycemic index, and gluten-free nature, contrasting it with suji's high carbohydrates and gluten.

Key Points

Nutritional Difference: Besan (chickpea flour) contains significantly more protein and fiber than suji (semolina) per 100 grams, making it a better choice for satiety and muscle maintenance.
Gluten Content: Suji contains gluten as it is made from wheat, whereas besan is naturally gluten-free, making besan suitable for those with celiac disease or gluten sensitivity.
Glycemic Index: Besan has a lower glycemic index (GI) than suji, causing a slower and more stable release of sugar into the bloodstream, which is beneficial for managing blood sugar levels.
Culinary Application: Suji is prized for its texture in items like pasta and halwa, while besan is valued for its nutty flavor and binding properties in dishes like pakoras and chillas.
Health Goals: Choose besan for higher protein, higher fiber, and blood sugar control. Opt for suji when a recipe calls for a specific texture and you need quick energy from carbohydrates.
Combined Use: For a balanced nutritional profile, some recipes combine both flours to leverage the high protein of besan and the texture of suji.

The choice between suji and besan is a common one in many kitchens, particularly in South Asian cooking. While both are versatile flours, their distinct origins and nutritional compositions mean they are better suited for different dishes and dietary goals. Suji, also known as semolina or rava, is a coarse flour made from durum wheat, while besan is a gluten-free flour made from ground chickpeas (chana dal).

Suji (Semolina): A Cereal Powerhouse

Suji is a coarsely ground wheat product belonging to the cereal family. It is yellowish with a gritty texture and contains gluten, making it unsuitable for those with gluten sensitivities.

Nutritional Profile of Suji

High in Carbohydrates: Provides quick energy.
Rich in B Vitamins: Important for energy metabolism.
Source of Minerals: Contains iron, magnesium, and phosphorus.
Moderate Glycemic Index: Higher than besan, potentially causing faster blood sugar rise.

Culinary Uses of Suji

Suji's texture makes it suitable for dishes like:

Upma: A savory breakfast.
Halwa: A sweet dessert.
Idli and Dhokla: Used in instant versions.
Pasta: Traditional flour choice.

Besan (Chickpea Flour): The Protein-Packed Legume

Besan is a fine, gluten-free flour from ground chickpeas, a legume. It has a nutty flavor and binds well, common in Indian and Middle Eastern cooking.

Nutritional Profile of Besan

Excellent Protein Source: Significantly higher protein than suji (approx. 22g per 100g).
High in Dietary Fiber: Aids digestion and satiety.
Low Glycemic Index: Better for blood sugar management.
Rich in Micronutrients: Contains iron, magnesium, folate, and B-vitamins.
Gluten-Free: Safe for those with gluten issues.

Culinary Uses of Besan

Besan's binding and flavor properties are used in:

Pakoras and Bhajiyas: Deep-fried fritters.
Chilla: A savory pancake.
Laddoos and Mysore Pak: Traditional sweets.
Thickening Agent: Used in curries and soups.

Which is Better, Suji or Besan? A Comparison Table


Feature	Suji (Semolina)	Besan (Chickpea Flour)
Origin	Coarsely ground durum wheat (Cereal)	Ground chickpeas (Legume)
Protein Content	Moderate (approx. 12g per 100g)	High (approx. 22g per 100g)
Fiber Content	Lower (approx. 3g per 100g)	Higher (approx. 10g per 100g)
Glycemic Index	Higher (around 66)	Lower (around 10)
Gluten Content	Contains gluten	Naturally gluten-free
Best for Diabetics?	Less suitable due to higher GI	Better option due to low GI
Best for Weight Loss?	Can aid satiety, but higher in carbs	More beneficial due to higher protein and fiber
Common Uses	Upma, halwa, pasta, instant idli	Pakoras, chilla, ladoos, thickening curries
Flavor Profile	Mild, wheat-based	Earthy and nutty

How to Choose the Right One for Your Needs

Your choice depends on health goals and cooking needs. Besan is better for higher protein and fiber, or if you need a gluten-free or low-GI option, aiding blood sugar management and weight loss. Suji provides quick energy and is good for specific textures in dishes like halwa. It can be part of a balanced diet for those without gluten issues. Combining both can offer complementary benefits.

Conclusion

The better choice between suji and besan depends on individual dietary needs and culinary uses. Besan is ideal for high-protein, high-fiber, gluten-free, and low-GI diets, supporting weight management and blood sugar control. Suji is suitable for quick energy and specific textures in various dishes. Understanding their differences allows for informed choices in your cooking.

King Arthur Baking offers a good overview of durum wheat semolina (suji) for general baking purposes, which explains its texture and uses.

Frequently Asked Questions

Besan is generally considered better for weight loss. Its higher protein and fiber content help you feel full for longer, reducing overall calorie intake, while its low glycemic index prevents blood sugar spikes.

For most people, besan is nutritionally superior to suji, offering more protein, fiber, and a lower glycemic index. However, the 'healthier' option depends on individual dietary needs and health goals.

While both can be consumed in moderation, besan is the more suitable option for diabetics. It has a low glycemic index, which helps prevent blood sugar spikes. Suji, having a higher glycemic index, should be consumed with more caution.

Yes, besan, or chickpea flour, is naturally gluten-free and is a safe alternative for individuals with gluten sensitivity or celiac disease.

Suji is commonly used for dishes like upma, halwa, instant idli, and dosa, as well as being the traditional flour for making pasta.

Besan acts as a great binding agent for savory fritters (pakoras) and pancakes (chillas), and is used for sweets like laddoos. Suji is best for dishes where a soft or gritty texture is desired, such as halwa or steamed items like upma.

No, they cannot be directly substituted for each other due to their very different textures, absorption properties, and gluten content. Substituting one for the other will drastically change the outcome of a recipe.