Food guide

Chickpea Flour

Besan, used for pakoras and socca; protein and fibre stay high because it is simply milled chickpeas.

LegumesProtein-RichPlant-Based

Chickpea Flour, a nutrient-dense legumes food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of chickpea flour, dry for fair comparison. Typical serving: 30 g dry — 116 kcal per 30 g serving.

Nutrition information for Chickpea Flour
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	387 kcal	116 kcal	100 kcal
Protein	22.3 g	6.7 g	5.8 g
Carbohydrate	57.7 g	17.3 g	14.9 g
Fat	6.7 g	2 g	1.7 g
Fibre	10.7 g	3.2 g	2.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of chickpea flour, with a typical serving and FDA Daily Value for adults.

Micronutrients for Chickpea Flour
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	2 µg	0.6 µg	<1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.83 mg	0.25 mg	6%
Vitamin K	9.1 µg	2.7 µg	8%
Thiamin	0.49 mg	0.15 mg	41%
Riboflavin	0.11 mg	0.033 mg	8%
Niacin	1.8 mg	0.54 mg	11%
Vitamin B6	0.49 mg	0.15 mg	29%
Folate	437 µg	131 µg	109%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.61 mg	0.18 mg	12%
Minerals
Calcium	45 mg	13.5 mg	3%
Iron	4.9 mg	1.5 mg	27%
Magnesium	166 mg	49.8 mg	40%
Phosphorus	318 mg	95.4 mg	25%
Potassium	846 mg	254 mg	18%
Sodium	64 mg	19.2 mg	3%
Zinc	2.8 mg	0.84 mg	25%
Selenium	8.3 µg	2.5 µg	15%
Copper	0.91 mg	0.27 mg	101%
Manganese	1.6 mg	0.48 mg	70%

Source: USDA FoodData Central — Chickpea flour (besan)

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat chickpea flour?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Besan, used for pakoras and socca; protein and fibre stay high because it is simply milled chickpeas.

How to include it

Simmer until tender and season well; tinned versions only need rinsing.
Typical pairing ideas: Cumin, Spinach, Onion.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.