Is besan good for weight loss and diabetes?

Numbers worked out by Poshan Labs from USDA FoodData Central, using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	387 kcal
Protein	22.4 g
Carbohydrate	47 g
Fibre	10.8 g
Sugars	10.8 g
Fat	6.7 g
Folate	437 µg
Magnesium	166 mg
Potassium	846 mg

Where its calories come from

Protein 27%
Carbohydrate 56%
Fat 18%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of besan?

About 116 kcal for about three tablespoons of flour, enough for one chilla (30 g dry), and about 232 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

60%Folate
131 µg

15%Protein
6.7 g

13%Magnesium
49.8 mg

8%Potassium
254 mg

6%Zinc
0.8 mg

5%Iron
1.5 mg

Source

Source: USDA FoodData Central (FDC 174288: Chickpea flour (besan)). Not in the Indian tables. Carbohydrate is available carbohydrate (the USDA figure minus fibre), as in the Indian tables.

Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is besan good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

2.8 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

3.2 g of fibre for 14.1 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

3.2 g of fibre for 14.1 g of carbohydrate, which slows the rise in sugar.

Menopause

Good choice

6.7 g of protein in a 30 g serving helps you hold on to muscle.

Weight lossGood choice2.8 g of fibre per 100 kcal keeps you full for longer.

PCOS and diabetesGood choice3.2 g of fibre for 14.1 g of carbohydrate, which slows the rise in sugar.

MenopauseGood choice6.7 g of protein in a 30 g serving helps you hold on to muscle.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Good to know

Besan is gram flour, made by grinding dried chana dal (split Bengal gram). It is the flour behind chilla, kadhi, dhokla, pakoras and besan ladoos.
Use it in ways that don't need much oil: chilla loaded with onion, tomato, spinach or methi, steamed dhokla, or kadhi with a light tadka. Pakoras and besan ladoos are occasional treats.
Besan has no gluten of its own, but it can pick up traces of wheat flour during milling, so buy one labelled gluten-free if you have coeliac disease.

Soya bean (Bhatmas)Kabuli chana (white chickpeas)Toor dal (arhar dal)Horse gram (Kulthi)Chana dal Soya chunks (soy nuggets)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index