Chickpea flour (besan)
FDC 174288cup (92 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +3 vs Legumes & beans medianChickpea flour, known as besan in South Asian kitchens, scores 66 of 100 in the Good band, ranking 26 of 60 in Legumes & beans. It is a rare pantry flour with real nutritional weight: protein reaches 45% DV, magnesium 40% DV, dietary fiber 39% DV, and iron 27% DV, an unusually broad spread of standout nutrients for a single ingredient.
Besan is the base for pakoras, socca, and chickpea flatbreads, and it thickens curries and soups without gluten. A cup runs 387 calories per 100 g, so it behaves like a dense flour rather than a light one, worth portioning with that in mind. With no limiting nutrients flagged and a score above the category's 63 point median, it holds its own against other legume staples.
See how this score is calculated, build a plate around chickpea flour (besan), or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 387 kcal | 19% |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.69 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 64 mg | 3% |
| Carbohydrate | 58 g | 21% |
| Dietary fiber | 11 g | 39% |
| Sugars | 11 g | |
| Protein | 22 g | 45% |
| Potassium | 846 mg | 18% |
| Calcium | 45 mg | 3% |
| Iron | 4.9 mg | 27% |
| Magnesium | 166 mg | 40% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.83 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 356 kcal | 18% |
| Total fat | 6.2 g | 8% |
| Saturated fat | 0.64 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 59 mg | 3% |
| Carbohydrate | 53 g | 19% |
| Dietary fiber | 9.9 g | 35% |
| Sugars | 9.9 g | |
| Protein | 21 g | 41% |
| Potassium | 778 mg | 17% |
| Calcium | 41 mg | 3% |
| Iron | 4.5 mg | 25% |
| Magnesium | 153 mg | 36% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1.8 µg | 0% |
| Vitamin E | 0.76 mg | 5% |
Source: USDA FoodData Central · Public domain
FDC 174288Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
TempehDensity 67 vs 66Tofu, dried-frozen (koyadofu)Density 69 vs 66Peanut flour, low fatDensity 69 vs 66Original analysis by NutriVerdict
In the kitchen and how to use it
Besan is a staple of Indian cooking, ground fine from dried chickpeas and used to make pakoras, bhajis, and the thick batter that coats vegetables before frying. It also forms the base of savory pancakes like chilla and the Italian-French counterpart farinata or socca, where it is whisked with water and oil and baked into a thin, dense flatbread. Its flavor is nutty and slightly earthy, and because it has no gluten it behaves differently than wheat flour, thickening curries and sauces smoothly without forming strands.
Because besan has more fat than most flours, it is best kept in an airtight container in a cool, dark spot, or in the fridge or freezer for longer storage, since it can turn rancid faster than plain wheat flour. Sifting it before mixing helps avoid lumps in batters. A cup provides 387 calories along with 22.4 grams of protein (45% DV) and 10.8 grams of fiber (39% DV), plus notable iron (27% DV) and magnesium (40% DV), which makes it a useful base for a filling vegetarian pancake, fritter, or flatbread meal.
Frequently asked questions about chickpea flour (besan)
How many calories are in chickpea flour (besan)?
A cup (92 grams) of chickpea flour has 387 calories.
Is chickpea flour a good source of protein and fiber?
Yes, one cup provides 22.4 grams of protein (45% DV) and 10.8 grams of fiber (39% DV).
What is chickpea flour used for in cooking?
It is the classic batter for Indian pakoras and chilla pancakes, and is also used to make socca, a thin baked flatbread.