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Chickpea Flour

Chickpea Flour

EverydayDry

Chickpea flour is a gluten-free, protein-rich powder made by finely milling dried chickpeas, also known as gram flour or besan in Indian and Middle Eastern cuisines. With nearly double the protein and five times the fiber of all-purpose wheat flour, it provides a nutrient-dense alternative for baking and frying while imparting a distinctive earthy, nutty flavor. The flour forms dense, cohesive textures when cooked, making it ideal for flatbreads like socca, batter-based dishes like pakoras, and as a thickener in soups and stews.

Macro Impact

A 1/4 cup serving contains 116 calories, 7g protein, 17g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 116 calories?
Walking3.5 mph, moderate pace
27 min
YogaModerate effort, gentle pace
20 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
14 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size1/4 cup (30 g)
Amount per serving
Calories116
% Daily Value*
Total Fat2g
3%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat0.5g
Cholesterol0mg
0%
Sodium19mg
1%
Total Carbohydrate17g
6%
Dietary Fiber3g
12%
Total Sugars3g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium14mg
1%
Iron1mg
8%
Potassium254mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
17 / 275 g
6%
Fiber
3 / 28 g
12%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
11 g
Fat
Total Fat
2 / 78 g
3%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
4%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
5%
Omega 9
0 g
Protein
Protein
7 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
21%
Leucine
1 / 3 g
18%
Lysine
0 / 2 g
21%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
17%
Threonine
0 / 1 g
22%
Tryptophan
0 / 0 g
20%
Valine
0 / 2 g
20%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
2 / 30 mcg
7%
Cobalamin, B12
0 / 2 mcg
0%
Folate
131 / 400 mcg
33%
Vitamin A
1 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
14 / 1k mg
1%
Copper
0 / 1 mg
30%
Iron
2 / 13 mg
11%
Magnesium
50 / 370 mg
13%
Manganese
1 / 2 mg
23%
Phosphorous
95 / 700 mg
14%
Potassium
254 / 3k mg
8%
Selenium
3 / 55 mcg
5%
Sodium
19 / 2.3k mg
1%
Zinc
1 / 10 mg
9%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
3 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Chickpea flour (besan). USDA Standard Reference, Legacy. Food ID 174288.
  2. 2.Chickpea flour (besan). Canadian Nutrient File. Food ID 4886.
  3. 3.Flour, chickpea (besan). Australian Nutrient Database. Public Food Key F003986.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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