Chickpea Flour (Besan)
The miracle flour of India and the Mediterranean (besan / gram flour): finely ground dried chickpeas, naturally gluten-free and packed with plant protein and complex fibre. It has a very low glycemic index (≈35) and is one of the best flour alternatives for people with diabetes and insulin resistance.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Use it for quick flatbreads (socca / cheela) or instead of breadcrumbs and egg to thicken soups and make pancakes; it gives deep fullness and complete glucose stability.
Best preparation methods
Mix it with water, olive oil, cumin and a pinch of salt and let the batter rest for half an hour, then cook it in a hot pan as thin, golden, crisp, protein-rich pancakes.
Important Nutritional Note
Chickpea flour is rich in folic acid, iron and resistant fibre; it is one of the safest, most blood-sugar-stable flours and very suitable for athletes and vegetarians.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 387 kcal | 116.1 kcal |
| Protein | 22.4 g | 6.7 g |
| Carbohydrate | 57.8 g | 17.3 g |
| Available carbohydrate | 47 g | 14.1 g |
| Fat | 6.7 g | 2 g |
| Dietary fibre | 10.8 g | 3.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (35), it ranks 2 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Chickpea Flour (Besan) good for weight loss?
It can be included in moderation: it contains 10.8 g of fibre per 100 g, which supports fullness, and a 30 g portion gives 116 kcal.
How does Chickpea Flour (Besan) affect blood sugar?
Its glycemic index is 35 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 4.9 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Chickpea Flour (Besan)?
A typical 30 g portion of Chickpea Flour (Besan) provides about 116 kcal, 6.7 g protein, 17.3 g carbohydrate, 2 g fat and 3.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.