Chickpea Flour
Chickpea Flour: Calories, Nutrition Facts, and Benefits
Chickpea flour (also called gram flour or besan) is made from finely ground dried chickpeas. Popular in South Asian, Middle Eastern, and Mediterranean cuisines, it’s used in dishes like pakoras, socca, and chilla. Naturally gluten-free with a nutty flavor, it brings a tender yet hearty texture to both savory and sweet recipes.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 387 kcal | 57.8 g | 22.4 g | 6.7 g | 10.8 g | 64 mg |
| 2 | 1 cup (92 g) | 356 kcal | 53.2 g | 20.6 g | 6.2 g | 9.9 g | 59 mg |
Health Benefits of Chickpea Flour
- Rich in plant-based protein and dietary fiber, supporting fullness and steady energy.
- Provides key micronutrients such as folate, iron, magnesium, and potassium.
- Naturally gluten-free, making it a useful alternative for those avoiding gluten.
- Its fiber and resistant starch may help support healthy blood sugar response compared with refined flours.
- Contains polyphenols and other antioxidants that contribute to overall wellness.
Tips for Using Chickpea Flour
- Use in batters for fritters, pancakes, crepes, or flatbreads like socca and chilla.
- Whisk with water to create an egg-free binder for veggie patties or omelet-style dishes.
- Toast the flour lightly in a pan to enhance its nutty aroma and reduce raw taste.
- Blend with wheat or other gluten-free flours to boost protein and fiber in baked goods.
- Season with herbs and spices (cumin, paprika, garlic powder) for savory batters and crackers.