Besan Bhujia (Sev): Calories, Nutrition and Health Benefits
ChatGPT 
Claude 
AI Mode 
Perplexity Popular Indian savory snack made from chickpea flour, loved for its crispy texture and addictive taste across India.
Quick Nutrition Facts
Per 100g (approximately 2 cups)
| Nutrient | Amount |
|---|---|
| Calories | 580 kcal |
| Protein | 12g |
| Carbohydrates | 36g |
| Fiber | 10g |
| Sugars | 0g |
| Fat | 44g |
| Sodium | 780mg |
| Potassium | 582mg |
| Iron | 2.6mg |
| Calcium | 30mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Chickpea flour provides 12g protein and 10g fiber per 100g, making it nutritionally superior to potato-based snacks. However, deep frying increases calorie density to 580 kcal per 100g. Practice strict portion control and reserve for occasional treats.
Myth Busters
MYTH #1: Besan Bhujia is a Healthy Protein Snack
TRUTH: While besan bhujia contains 12g protein per 100g, it also has 580 calories and 44g fat from deep frying. You'd consume 290 calories to get just 6g protein from a small 50g serving. Chickpea flour is protein-rich (24-25%), but frying negates many benefits. Better protein sources: roasted chickpeas, dal, paneer.
MYTH #2: It's Okay to Eat Bhujia Daily Because It's Made from Chickpeas
TRUTH: At 580 calories per 100g, daily consumption leads to weight gain and health issues. The low glycemic index benefit of chickpea flour is diminished by excessive fat and calories. Make it an occasional treat, not a daily snack.
MYTH #3: Homemade Bhujia is Much Healthier
TRUTH: Homemade bhujia is better controlled for quality and sodium but still requires deep frying for authentic taste and texture. It has the same calorie density (550-600 kcal per 100g). Portion control matters whether homemade or store-bought.
MYTH #4: Besan Bhujia is Good for Diabetics Because Chickpeas Have Low GI
TRUTH: While chickpeas have a low glycemic index, the deep frying and high fat content (44g per 100g) affect insulin sensitivity and blood sugar control. Diabetics should limit strictly and choose whole chickpeas instead.
MYTH #5: Bhujia is a Better Snack Than Chips
TRUTH: Besan bhujia has more protein (12g vs 6-7g) and fiber (10g vs 3-4g) than potato chips, but similar high calories (580 vs 540 kcal per 100g) and both are deep-fried. Both should be occasional treats, not regular snacks. Neither is "healthy."
MYTH #6: You Can Eat Unlimited Bhujia if Paired with Tea
TRUTH: Tea doesn't cancel out calories. A typical "tea-time" serving of 50g bhujia = 290 calories and 22g fat. Multiple servings throughout the day can easily add 500-700 excess calories, leading to weight gain regardless of what beverage you pair it with.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 580 calories and 44g fat per 100g. Extremely calorie-dense snack that sabotages weight loss. A small handful (50g) = 290 calories. Avoid completely or limit to 15-20g once weekly. |
| Muscle Gain |  | Provides protein (12g per 100g) but inefficient source (580 kcal for 12g protein). High fat content not ideal for lean muscle. Better options: dal, chickpeas, paneer, protein powder. |
| Diabetes Management | | Chickpea flour has low GI but deep frying adds excessive fat affecting insulin. High sodium (780mg) also problematic. If consumed, strict 15-20g limit with vegetables. Avoid regularly. |
| PCOS Management | | High fat and calories worsen insulin resistance. Deep-fried foods contribute to hormonal imbalance. Choose whole chickpeas, roasted snacks, or nuts instead. Avoid bhujia completely if PCOS. |
| Pregnancy Nutrition | | Provides protein and iron but extremely high in sodium (780mg) and fat (44g). Occasional small portion okay; prefer healthier protein sources like dal, nuts, paneer for daily nutrition. |
| Viral/Flu Recovery | | Fried foods are hard to digest during illness. High sodium can worsen dehydration. Better options: khichdi, dal, fruits, nuts. Avoid bhujia until fully recovered. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Besan Bhujia
Understanding how besan bhujia affects blood glucose can help you make informed decisions about portion sizes and consumption frequency.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Minimize the Impact
While besan bhujia should be limited, pairing strategies can reduce negative effects:
- 🥗 Raw vegetable sticks (cucumber, carrot, bell pepper) - Fiber slows absorption
- 🥛 Buttermilk (chaas) - Protein and probiotics balance the snack
- 🥜 Mixed nuts (almonds, walnuts) - Healthy fats slow glucose spike
- 🍵 Green tea - Antioxidants may help with fat metabolism
Better strategy: Replace bhujia entirely with roasted chickpeas (240 kcal, 12g protein, 0g added fat per 100g) for similar taste with far better nutrition.
Cultural Significance
Besan bhujia (also called sev) is a beloved savory snack deeply embedded in Indian culinary culture.
In India:
- Essential component of bhel puri, sev puri, and other chaat dishes
- Popular tea-time snack across all regions
- Symbol of hospitality offered to guests with chai
- Regional varieties: Ratlami sev (spicy), Pune sev, Bikaner bhujia (spicy and crunchy)
- Festival favorite during Diwali and other celebrations
Production & Varieties:
- Made from chickpea flour (besan) with spices and seasonings
- Deep-fried until crispy and golden
- Variations include plain sev, masala bhujia, aloo bhujia (with potato)
- Commercial brands like Haldiram's, Bikaji, Bikanervala popular nationwide
Global Adoption:
- Popular in Indian diaspora communities worldwide
- Growing interest in Indian snacks (namkeen) in international markets
- Fusion applications in modern cuisine (bhujia topping for salads, soups)
Cultural Context:
- Snacking culture in India traditionally includes namkeen (savory snacks)
- Often homemade during festivals for freshness and quality
- Symbol of Indian street food and chaat culture
Compare & Substitute
Besan Bhujia vs Similar Snacks (Per 100g)
| Nutrient | 🍲 Besan Bhujia | 🥔 Potato Chips | 🥜 Roasted Chickpeas | 🌰 Mixed Nuts (Dry) |
|---|---|---|---|---|
| Calories | 580 kcal | 540 kcal | 240 kcal | 590 kcal |
| Carbs | 36g | 52g | 40g | 21g |
| Fiber | 10g | 3.5g | 12g | 8g |
| Protein | 12g | 6.5g | 12g | 20g |
| Fat | 44g | 35g | 4g | 52g |
| Sodium | 780mg | 580mg | 320mg | 15mg |
| Iron | 2.6mg | 1.2mg | 3.4mg | 2.8mg |
| Best For | Rare treat, festivals | Rare treat, occasional | Healthy snacking | Healthy fats, protein |
Frequently Asked Questions
Is besan bhujia good for weight loss?
No, besan bhujia is one of the worst choices for weight loss due to extremely high calorie density.
Why it's problematic:
- 580 calories per 100g (one of the highest among snacks)
- 44g fat per 100g from deep frying
- A small handful (50g) = 290 calories, easily exceeding snack budgets
- Easy to overeat due to addictive taste and texture
- High sodium (780mg) causes water retention
If you must have it while losing weight:
- Limit to 15-20g maximum (about 2-3 tablespoons) = 90-115 calories
- Make it a rare weekly treat, not daily snack
- Pair with raw vegetables to add volume and fiber
- Track every gram accurately with NutriScan app
Better alternatives: Roasted chickpeas (240 kcal, same protein, 4g fat vs 44g), air-popped popcorn (387 kcal, low fat), roasted fox nuts (347 kcal, high fiber).
Can diabetics eat besan bhujia?
Diabetics should strictly limit besan bhujia and preferably avoid it. While chickpea flour has benefits, the deep frying negates them.
Why diabetics should be cautious:
- High fat content (44g per 100g) affects insulin sensitivity
- Excessive calories (580 kcal) contribute to weight gain and poor blood sugar control
- High sodium (780mg) increases blood pressure risk
- While chickpeas have low GI, frying changes the impact
If consumed (not recommended):
- Strict portion: 15-20g maximum (less than 2 tablespoons)
- Pair with fiber-rich raw vegetables
- Monitor blood sugar 2 hours after eating
- Best timing: mid-morning when most active, never evening/night
- Frequency: once per week maximum, not daily
Better options: Whole boiled chickpeas (164 kcal, 8.9g protein, 0.6g fat per 100g), roasted chickpeas, makhana (fox nuts), roasted nuts.
How much protein is in besan bhujia?
Besan bhujia contains 12 grams of protein per 100g from chickpea flour. However, it's an inefficient protein source due to extremely high calories and fat.
Protein efficiency comparison:
- Besan bhujia: 12g protein / 580 kcal = 2.1% protein efficiency
- Dal (cooked lentils): 9g protein / 116 kcal = 7.8% protein efficiency
- Paneer: 18g protein / 265 kcal = 6.8% protein efficiency
- Greek yogurt: 10g protein / 59 kcal = 17% protein efficiency
Bottom line: To get 12g protein from bhujia, you'd consume 580 calories and 44g fat. Better protein sources provide the same protein for 100-300 calories with minimal fat.
Use chickpea flour benefits by: Making besan chilla (savory pancake), adding to soups, baking chickpea flatbreads, or eating whole roasted chickpeas instead of fried bhujia.
What are the health benefits of chickpea flour?
Chickpea flour (besan) has excellent nutritional properties, though deep-frying into bhujia reduces benefits.
Chickpea Flour Benefits:
- High Protein: 24.4-25.4% protein compared to wheat flour (9.3-14.3%)
- Low Glycemic Index: High fiber, oligosaccharides, and resistant starch slow blood sugar rise
- Rich in Minerals: Phosphorus, magnesium, potassium support bone and heart health
- High Fiber: 10g per 100g in bhujia (though whole chickpeas have more)
- Disease Risk Reduction: May help reduce risk of heart disease, diabetes, obesity when consumed in healthier forms
How to maximize benefits:
- Use chickpea flour to make besan chilla (savory pancake) - pan-cooked, not deep-fried
- Add to soups and stews for protein and thickness
- Make chickpea flatbreads (baked or pan-cooked)
- Eat whole roasted chickpeas for maximum nutrition with minimal processing
Is besan bhujia healthier than potato chips?
Besan bhujia is marginally better than potato chips nutritionally, but both are unhealthy deep-fried snacks to limit strictly.
Nutritional Comparison (per 100g):
| Aspect | Besan Bhujia | Potato Chips | Winner |
|---|---|---|---|
| Calories | 580 kcal | 540 kcal | Chips |
| Protein | 12g | 6.5g | Bhujia ✓ |
| Fiber | 10g | 3.5g | Bhujia ✓ |
| Fat | 44g | 35g | Chips |
| Sodium | 780mg | 580mg | Chips |
| Glycemic | Lower (chickpea flour) | Higher (potato) | Bhujia ✓ |
| Iron | 2.6mg | 1.2mg | Bhujia ✓ |
Verdict:
- Bhujia offers more protein, fiber, and minerals
- Both are equally unhealthy due to deep frying and high calories
- Better choice: neither on a regular basis
Truly healthy alternatives:
- Roasted chickpeas: 240 kcal, 12g protein, 4g fat
- Air-popped popcorn: 387 kcal, low fat, whole grain
- Roasted fox nuts: 347 kcal, high fiber
- Baked vegetable chips: 200-300 kcal, minimal oil
How much besan bhujia can I eat in a day?
Maximum daily recommendation: 15-25g (about 2-3 tablespoons or small handful)
This provides approximately:
- 90-145 calories
- 1.8-3g protein
- 6.6-11g fat
- 117-195mg sodium
Better approach:
- Make it occasional, not daily: 1-2 times per week maximum
- Festival/celebration treat: Reserve for special occasions
- Portion control trick: Pre-portion 20g in small bowl; don't eat from package
What happens with excessive consumption:
- 50g bhujia = 290 calories, 22g fat, 390mg sodium (weight gain, blood pressure issues)
- 100g bhujia = 580 calories, 44g fat, 780mg sodium (equivalent to a full meal)
- Daily consumption leads to obesity, heart disease, diabetes, hypertension
Healthier daily snacking:
- 30g roasted nuts (180 kcal, healthy fats, protein)
- 50g roasted chickpeas (120 kcal, 6g protein)
- 1 cup air-popped popcorn (31 kcal, whole grain)
- Fresh fruits with nut butter
Track all snacks with NutriScan app to maintain calorie balance and health goals.
