Know what’s on your plate
Chickpea flour
Calories & nutrition facts
besan
Nutrition facts
Per 100 g% DV- Calories 387 kcal —
- Protein 22 g 45%
- Carbohydrate 47 g 17%
- Fat 6.7 g 9%
- Saturated fat 0.7 g 3%
- Fibre 11 g 39%
- Sugars 11 g —
- Sodium 64 mg 3%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.83 mg 6%
- Vitamin K 9.1 µg 8%
- Thiamin (B1) 0.49 mg 41%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 1.8 mg 11%
- Pantothenic acid (B5) 0.61 mg 12%
- Vitamin B6 0.49 mg 29%
- Folate (B9) 437 µg 109%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 45 mg 3%
- Iron 4.9 mg 27%
- Magnesium 166 mg 40%
- Phosphorus 318 mg 25%
- Potassium 846 mg 18%
- Zinc 2.8 mg 26%
- Copper 0.91 mg 101%
- Manganese 1.6 mg 70%
- Selenium 8.3 µg 15%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 387 | 22 g | 47 g | 6.7 g |
| 1 × cup | 92 g | 356 | 21 g | 43 g | 6.2 g |
| 2 × cup | 184 g | 712 | 41 g | 87 g | 12 g |
| ½ × cup | 46 g | 178 | 10 g | 22 g | 3.1 g |
| 3 × cup | 276 g | 1068 | 62 g | 130 g | 19 g |
| 4 × cup | 368 g | 1424 | 82 g | 173 g | 25 g |
Similar foods
Questions about Chickpea flour
What is chickpea flour called, and is it the same as gram flour?
Chickpea flour and gram flour are often used as names for flour made from chickpeas. Besan usually means flour from split, hulled Bengal gram, so it can behave a little differently in recipes.
How do you make socca with chickpea flour?
Whisk the flour with water, olive oil and salt into a smooth batter, then leave it to rest for about 30 minutes. Pour it into a well-oiled, preheated ovenproof pan and bake at 230°C until the edges are crisp and the centre is set, usually 10–15 minutes.
Can you use chickpea flour to thicken soups and sauces?
Yes. Whisk it first with a little cold water to make a lump-free paste, then stir it into the hot liquid and simmer for at least 5 minutes to cook out the raw-flour taste. It thickens more as it cooks.
How should you store chickpea flour?
Keep it in an airtight container in a cool, dry cupboard, away from heat and strong-smelling foods. For longer storage, seal it well and keep it in the fridge or freezer; bring it to room temperature before opening so condensation does not form.
Can you eat chickpea flour raw?
It is best not to eat it raw: flour is not ready-to-eat, and raw chickpea flour can taste bitter and be hard to digest. Cook it thoroughly in dishes such as pancakes, fritters or socca.
What can you use instead of chickpea flour?
For fritters or savoury pancakes, gram flour or lentil flour is a close substitute, though the flavour and amount of liquid needed may differ. Wheat flour can work in some batters, but it will not give the same flavour or texture.
What nutrients stand out in chickpea flour?
It is a source of fibre, magnesium, iron and folate: a 100 g portion provides 11 g of fibre, 166 mg of magnesium and 4.9 mg of iron. Its protein content is 22 g per 100 g.
Source: USDA FoodData Central 174288 · per 100 g · carbohydrate per EU label, fibre excluded
