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How much protein is there in besan?

Besan, commonly known as gram flour, is a versatile ingredient packed with essential nutrients that offer numerous health benefits. This flour is made from chickpeas and has been a staple in Indian cuisine for centuries. It serves as a gluten-free alternative and adds a distinct flavor to various dishes.

When it comes to nutritional content, besan is a powerhouse of protein, making it an excellent choice for individuals looking to increase their protein intake. In 100 grams of besan, there is an impressive amount of protein, which plays a crucial role in muscle repair and growth. This protein-rich flour can be a valuable addition to the diet of vegetarians and vegans who may struggle to meet their daily protein requirements.

Including besan in your diet can not only boost your protein intake but also provide essential amino acids vital for overall health. The versatility of besan allows it to be used in numerous recipes, from savory dishes like pakoras and dhokla to sweet treats like besan ladoo.

Nutritional Content of Besan

Nutrient

Amount

Protein (g)

20.6

Total lipid (fat) (g)

6.15

Carbohydrate, by difference (g)

53.19

Energy (kcal)

356.04

Sugars (g)

9.98

Fiber (g)

9.94

Calcium (mg)

41.4

Iron (mg)

4.47

Magnesium (mg)

152.72

Phosphorus (mg)

292.56

Potassium (mg)

778.32

Sodium (mg)

58.88

Zinc (mg)

2.59

Copper (mg)

0.84

Manganese (mg)

1.47

Selenium (mcg)

7.64

Vitamin A (IU)

37.72

Health Benefits

  1. Rich in Fiber: It is high in dietary fiber, which aids in digestion, helps prevent constipation, and can contribute to a feeling of fullness, aiding in weight management.

  2. Gluten-Free: Being naturally gluten-free, besan is a fantastic flour alternative for those with celiac disease or gluten intolerance.

  3. Controls Blood Sugar Levels: The low glycemic index of besan makes it beneficial for managing blood sugar levels, making it suitable for individuals with diabetes.

  4. Heart Health: The fiber and unsaturated fats in besan can help in lowering cholesterol levels, thus promoting heart health.

  5. Rich in Vitamins and Minerals: Besan contains essential vitamins like B vitamins, vitamin E, and minerals such as iron, magnesium, potassium, and zinc, contributing to overall health and well-being.

  6. Skin Health: Besan is used in various skincare remedies due to its alkalizing properties and high nutrient content, offering benefits like skin lightening, acne reduction, and exfoliation.

  7. Antioxidant Properties: Besan contains antioxidants, which can help in fighting oxidative stress and may reduce the risk of chronic diseases.

  8. Supports Bone Health: The presence of magnesium and phosphorus in besan contributes to maintaining bone health and strength.

Incorporate Besan in your diet

1. Besan Chilla (Savory Pancake)

Step 1: Mix besan with water, salt, and spices to make a batter.
Step 2: Add finely chopped vegetables like onions, tomatoes, and green chilies.
Step 3: Pour the batter onto a hot pan and cook like a pancake.

2. Besan Kadhi

Step 1: Whisk besan with yogurt and water to make a smooth mixture.
Step 2: Cook with spices and tempering (mustard seeds, cumin, asafetida) until it thickens.
Step 3: Add pakoras or vegetable balls if desired.

3. Besan Halwa

Step 1: Roast besan in ghee until it's golden brown and aromatic.
Step 2: Add sugar and water (or milk) and cook till it thickens.
Step 3: Garnish with nuts and serve warm.

4. Besan Ladoo

Step 1: Roast besan in ghee on low heat till fragrant.
Step 2: Mix in powdered sugar and cardamom powder after cooling slightly.
Step 3: Shape into balls and let them set.

5. Besan-Coated Fried Vegetables (Pakoras)

Step 1: Slice vegetables like onion, potato, or spinach.
Step 2: Dip them in a spiced besan batter.
Step 3: Deep fry until crispy.

6. Besan Sandwich

Step 1: Prepare a thick besan batter with spices and herbs.
Step 2: Dip bread slices in the batter to coat them well.
Step 3: Pan-fry the coated bread slices until crispy.

Protein Levels in Besan: A Nutritional Overview

Protein is a significant component of besan, with approximately 22 grams of protein per 100 grams. This makes it a valuable source of plant-based protein, especially for individuals following vegetarian or vegan diets. The protein content in besan is comparable to that of meat and dairy products, making it an excellent alternative for those looking to increase their protein intake from non-animal sources.

Incorporating besan into your diet can offer a range of nutritional benefits, especially in terms of protein intake. Whether you use besan to make delicious pancakes, savory snacks, or as a thickening agent in curries, you're not just adding flavor to your meals but also boosting your protein consumption in a healthy way. So, next time you're meal planning, consider including besan for its protein-packed goodness and overall nutritional value.

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