Besan (Gram Flour) calories
per serving, not per 100 g
The short answer
One serving, weighed
99kcal 2 tablespoons — taken as 30 g — has about 99 calories, with 6.5 g protein, 14.0 g carbohydrate and 1.6 g fat. Two come to 197 kcal, three to 296 kcal.
Per 100 g, besan (gram flour) carries 329 kcal and 21.6 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·2 tablespoons entered at 30 g·REVIEWED JUL 2026
Serving assumed: 2 tablespoons ≈ 30 g — raw chickpea flour — IFCT B001, the dal this flour is milled from. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·2 tablespoons entered at 30 g·REVIEWED JUL 2026
From a table row to one serving
- Read the per-100 g row for besan (gram flour) out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 329 kcal and 21.6 g protein per 100 g.
- Weigh what is actually served. This site enters 2 tablespoons at 30 g (raw chickpea flour — IFCT B001, the dal this flour is milled from). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 329 × 30 ÷ 100 = 99 kcal per serving. Nothing is rounded up, adjusted or smoothed — two servings are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per serving = per 100 g × serving grams ÷ 100 Besan (Gram Flour) = 329 kcal × 30 g ÷ 100 = 99 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Besan (Gram Flour), entered by the portion
The kitchen ledger: one serving at 30 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 serving | 30 g | 99 kcal | 6.5 g | 14.0 g | 1.6 g | 4.6 g |
| 2 servings | 60 g | 197 kcal | 13.0 g | 28.0 g | 3.2 g | 9.1 g |
| 3 servings | 90 g | 296 kcal | 19.4 g | 42.0 g | 4.8 g | 13.7 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·2 tablespoons entered at 30 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 2 tablespoons (30 g) |
|---|---|---|
| Energy | 329 kcal | 99 kcal |
| Protein | 21.6 g | 6.5 g |
| Carbohydrate (available) | 46.7 g | 14.0 g |
| Fat | 5.3 g | 1.6 g |
| Dietary fibre | 15.2 g | 4.6 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 2 tablespoons of besan (gram flour)
Minutes of activity for a 70 kg adult to spend 99 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.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
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 3rd for protein (21.6 g per 100 g) and 12th for energy density (329 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies 26% 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 15.2 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 99 kcal for 2 tablespoons, taken as 30 g (raw chickpea flour — IFCT B001, the dal this flour is milled from). Two come to roughly 197 kcal and three to 296 kcal. Per 100 g, besan (gram flour) carries 329 kcal.
How much protein is in besan (gram flour)?
21.6 g per 100 g, which works out to 6.5 g in 2 tablespoons. That is 26% of the energy in this food, and ranks 3rd of 20 in the basics, nuts & fruit group on this site.
Is besan (gram flour) good for weight loss?
At 329 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 — ifct b001, the dal this flour is milled from. 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.
Where this number comes from
Verified against the source table. Carbohydrate on this row was corrected in July 2026: it previously shipped a fibre-inclusive figure in a column labelled available.
സ്രോതസ്സ് വരി: IFCT 2017 B001, Bengal gram, dal. Shipped 52 g of carbohydrate on 10 g of fibre until July 2026. IFCT B001 gives 46.72 g of available carbohydrate on 15.15 g of dietary fibre — the published carbohydrate was carrying about 5 g of the fibre inside it, and the fibre column was understating by about the same amount. Protein and fat already matched B001 almost exactly, which is what identified the carbohydrate column as the odd one out. IFCT 2017 has no besan or gram-flour entry at all: B001 is the dal, and besan is that dal milled, so the composition is applied across. That substitution is this site's assumption, not IFCT's.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
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.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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