Besan (Gram Flour) calories
per serving, not per 100 g
111 kcal 2 tablespoons — taken as 30 g — has about 111 calories, with 6.6 g protein, 15.6 g carbohydrate and 1.7 g fat. Two come to 222 kcal, three to 333 kcal.
Per 100 g, besan (gram flour) carries 370 kcal and 22.0 g protein.
Serving assumed: 2 tablespoons ≈ 30 g — raw chickpea flour. Change the portion and every number below changes with it.
Besan (Gram Flour) calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 30 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 serving | 30 g | 111 kcal | 6.6 g | 15.6 g | 1.7 g | 3.0 g |
| 2 servings | 60 g | 222 kcal | 13.2 g | 31.2 g | 3.3 g | 6.0 g |
| 3 servings | 90 g | 333 kcal | 19.8 g | 46.8 g | 5.0 g | 9.0 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 2 tablespoons (30 g) |
|---|---|---|
| Energy | 370 kcal | 111 kcal |
| Protein | 22.0 g | 6.6 g |
| Carbohydrate (available) | 52.0 g | 15.6 g |
| Fat | 5.5 g | 1.7 g |
| Dietary fibre | 10.0 g | 3.0 g |
What it takes to burn off 2 tablespoons of besan (gram flour)
Minutes of activity for a 70 kg adult to spend 111 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where besan (gram flour) sits in an Indian plate
Among the 20 basics, nuts & fruit entries on this site, besan (gram flour) ranks 2nd for protein (22.0 g per 100 g) and 8th for energy density (370 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies 24% of its energy, which is high for an Indian staple and the reason it keeps you full longer than the calorie count suggests. Fibre is genuinely high at 10.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 2 tablespoons?
About 111 kcal for 2 tablespoons, taken as 30 g (raw chickpea flour). Two come to roughly 222 kcal and three to 333 kcal. Per 100 g, besan (gram flour) carries 370 kcal.
How much protein is in besan (gram flour)?
22.0 g per 100 g, which works out to 6.6 g in 2 tablespoons. That is 24% of the energy in this food, and ranks 2nd of 20 in the basics, nuts & fruit group on this site.
Is besan (gram flour) good for weight loss?
At 370 kcal per 100 g it is energy-dense, so the portion decides everything. The protein share is high enough to be genuinely filling. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume raw chickpea flour. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from basics, nuts & fruit, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.