Chickpea flour (besan)
Categories
| Macros | per 100 g |
|---|---|
| Calories | 387 kcal |
| Protein | 22.4 g |
| Fat | 6.7 g |
| Carbs | 57.8 g |
Chickpea flour, widely known as besan, is a fine flour ground from dried chickpeas and used raw as a batter or dough base across South Asian, Middle Eastern and Mediterranean cuisines — from Indian pakoras and socca flatbreads to gluten-free baking. Per 100 g, it provides 387 kcal, 22.4 g of protein, 6.7 g of fat, 57.8 g of carbohydrates and 10.8 g of dietary fibre. It is notably rich in potassium (846 mg per 100 g), phosphorus (318 mg), and magnesium (166 mg), and delivers an exceptional 437 mcg of folate per 100 g. No glycemic index value is available for this flour in its raw form. Chickpea flour is suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free and Mediterranean dietary patterns.
How many calories in chickpea flour?
Chickpea flour contains 387 kcal per 100 g. A typical serving used in a batter or recipe is around 30–50 g, which works out to roughly 115–195 kcal.
How much folate is in chickpea flour?
Chickpea flour provides 437 mcg of folate per 100 g, making it one of the more concentrated plant-based sources of this B vitamin. Even a 50 g portion contributes around 218 mcg toward daily needs.
Is chickpea flour gluten-free?
Yes, chickpea flour is naturally gluten-free, as it is milled entirely from chickpeas with no wheat involved. It is widely used as a wheat flour substitute in gluten-free cooking and baking, though cross-contamination during processing is possible depending on the brand.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 387 kcal |
| Protein | 22.4 g |
| Fat | 6.7 g |
| Carbs | 57.8 g |
| Sugars | 10.8 g |
| Fiber | 10.8 g |
| Starch | 36.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.69 g |
| Monounsaturated | 1.5 g |
| Polyunsaturated | 3.0 g |
| Trans | 0 g |
| Omega-3 | 0.10 g |
| Omega-6 | 2.5 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 45.0 mg |
| Iron | 4.9 mg |
| Magnesium | 166 mg |
| Phosphorus | 318 mg |
| Potassium | 846 mg |
| Sodium | 64.0 mg |
| Zinc | 2.8 mg |
| Copper | 0.91 mg |
| Manganese | 1.6 mg |
| Selenium | 8.3 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 2.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.83 mg |
| Vitamin K | 9.1 mcg |
| Thiamin (B1) | 0.49 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 1.8 mg |
| Pantothenic acid (B5) | 0.61 mg |
| Vitamin B6 | 0.49 mg |
| Folate (B9) | 437 mcg |
| Vitamin B12 | 0 mcg |
