Besan Chilla: Calories, Nutrition and Health Benefits
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Perplexity Traditional Indian savory gram flour pancake packed with plant-based protein, iron, and essential nutrients for every health goal.
Quick Nutrition Facts
Per 1 Medium Besan Chilla (60g)
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 8.5g |
| Carbohydrates | 12g |
| Fiber | 2.1g |
| Sugars | 0.8g |
| Fat | 9g |
| Iron | 2.5mg |
| Magnesium | 45mg |
| Phosphorus | 190mg |
| Folate | 165mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Besan chilla provides complete plant-based protein with all 9 essential amino acids, making it ideal for vegetarian muscle building. The 2.5mg iron content supports oxygen transport, especially beneficial for women during menstruation.
Myth Busters
MYTH #1: Gram Flour is High in Calories
TRUTH: At 180 calories per 60g piece, besan chilla is calorie-efficient for its protein density. Plant-based protein from chickpeas requires less energy to digest, providing greater satiety per calorie compared to refined grain pancakes.
MYTH #2: Besan Chilla Is Just Carbs
TRUTH: One piece contains 8.5g protein—nearly as much as an egg. The 2.1g fiber slows carbohydrate absorption, creating a glycemic load of just 3 (compared to 15+ for wheat pancakes).
MYTH #3: All Flour Pancakes Spike Blood Sugar Equally
TRUTH: Gram flour has a glycemic index of 28 (low), compared to wheat flour at 71 (high). Besan chilla maintains stable blood glucose when prepared with vegetables and healthy fats.
MYTH #4: Oil in Chilla Makes It Unhealthy
TRUTH: The 9g fat is primarily unsaturated when made with olive oil or ghee. Healthy fats improve nutrient absorption of fat-soluble vitamins A, D, E, K and extend satiety. Use 1 tsp oil per piece (not more).
MYTH #5: Vegetarians Can't Get Complete Protein
TRUTH: Besan (chickpea flour) contains all 9 essential amino acids in balanced proportions. One piece provides 8.5g complete protein, making it excellent for vegetarian muscle building.
MYTH #6: Iron in Plant Foods Isn't Absorbed Well
TRUTH: Chickpea iron (2.5mg) is non-heme iron; absorption improves 2-4x when paired with vitamin C sources like onions, tomatoes, or chutney. Make this combination standard in your chilla recipe.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 180 calories, 8.5g protein for satiety, 2.1g fiber aids fullness, minimal carbs (12g). Prepare oil-light (1 tsp) with vegetable fillings. 1-2 pieces per meal. |
| Muscle Gain | | Complete plant protein (8.5g, all amino acids), magnesium for muscle function, phosphorus for ATP production. Post-workout with yogurt or milk for enhanced amino acid uptake. |
| Diabetes Management | | Low GI (28), minimal sugar (0.8g), 2.1g fiber slows absorption. Pair with vegetables and curd for stable blood glucose. 1-2 pieces safe for diabetics. |
| PCOS Management |  | Good protein for hormone balance, low refined carbs. High omega-6 from oil can worsen inflammation; use ghee or coconut oil instead. Limit to 1 piece with protein pairing. |
| Pregnancy Nutrition | | Rich in folate (165mcg = 41% DV), supports fetal neural development; iron aids oxygen transport to baby. Protein (8.5g) supports placental growth. Safe and highly recommended. |
| Viral/Flu Recovery | | Easy to digest, protein aids immune cell production, magnesium supports energy recovery. May be heavy if GI upset persists; start with thin chilla (lower oil). |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Besan Chilla
Understanding how gram flour affects your blood glucose helps optimize meal timing and pairings.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Impact
Pairing besan chilla with protein and vegetables further flattens the glucose curve:
- 🥛 Yogurt or Curd - Protein slows carb absorption, calcium improves glucose handling
- 🥒 Pickled Vegetables - Vinegar further reduces glycemic response by 20-30%
- 🌶️ Spices (turmeric, cumin) - Curcumin improves insulin sensitivity; cumin aids digestion
- 🥗 Raw Onions & Tomatoes - Vitamin C enhances iron absorption; fiber adds satiety
The combination transforms chilla into a sustained-energy meal with minimal blood sugar spike.
Cultural Significance
Besan chilla is a staple across North and Central India, celebrated for its simplicity, nutrition, and cultural roots.
In Indian Culture:
- Ancient Ayurvedic food praised for balancing all three doshas (Vata, Pitta, Kapha)
- Traditional breakfast in Punjab, Rajasthan, and Madhya Pradesh
- Often served as post-natal nutritional food in postpartum recovery (rich in iron and protein)
- Chickpea (chana) cultivation dates back 7,000+ years in Indian agriculture
- Versatile base for regional variations: Masala chilla (spiced), Paneer chilla (cheese), Cheese & corn chilla
Global Impact:
- Chickpea flour (besan) increasingly popular in Mediterranean and Middle Eastern diets
- Recognized as sustainable crop requiring less water than wheat
- Growing popularity among vegan/vegetarian protein seekers globally
- One of the most protein-dense plant-based flours available
Compare & Substitute
Besan Chilla vs Similar Breakfast Options (Per 100g)
| Nutrient | 🥞 Besan Chilla | 🍳 Egg Omelet (2 eggs) | 🌾 Wheat Dosa | 🥣 Oats Porridge |
|---|---|---|---|---|
| Calories | 300 kcal | 295 kcal | 220 kcal | 150 kcal |
| Carbs | 20g | 1.5g | 32g | 27g |
| Fiber | 3.5g | 0g | 1.2g | 4g |
| Protein | 14g | 18g | 4g | 5g |
| Fat | 15g | 22g | 3g | 3g |
| Iron | 4.2mg | 1.8mg | 1.5mg | 2.1mg |
| GI | 28 (low) | ~0 (minimal carbs) | 68 (medium-high) | 55 (medium) |
| Best For | Weight loss, diabetes, vegetarians | Muscle gain, low-carb | Quick breakfast, budget-friendly | Satiety, fiber intake |
Frequently Asked Questions
Is besan chilla good for weight loss?
Yes, besan chilla is ideal for weight loss. At 300 calories per 100g (180 per piece), it provides 14g protein for muscle preservation and 3.5g fiber for fullness. The low glycemic load prevents blood sugar crashes and cravings.
Best practices: Use 1 tsp oil maximum per piece; fill with vegetables (onions, tomatoes, peppers); eat 1-2 pieces with curd or vegetable raita; avoid evening consumption if trying to reduce calorie intake.
Can diabetics eat besan chilla?
Diabetics can safely enjoy besan chilla regularly. Gram flour's low glycemic index (28) and high fiber content keep blood glucose stable. The 14g protein per 100g minimizes carbohydrate impact.
Tips for diabetics: Make thin chillas (lower calories), pair with vegetables and yogurt, use ghee instead of oil, eat 1-2 pieces per meal, test blood glucose 2 hours after eating to monitor individual response.
How much protein is in besan chilla?
One piece (60g) contains 8.5g protein; per 100g basis = 14g protein. This makes besan chilla an excellent plant-based protein source with a complete amino acid profile. Combined with yogurt or milk, it becomes a complete high-protein meal.
What are the health benefits of besan chilla?
Key benefits: Iron (4.2mg per 100g) for oxygen transport and energy; folate (165mcg per piece) for cellular function; magnesium (45mg) for muscle health; phosphorus for bone strength; complete plant protein with all 9 essential amino acids; low glycemic impact; supports digestion via fiber.
When is the best time to eat besan chilla?
Depends on your goal: Weight loss = breakfast with vegetables and curd (maximizes satiety through day); Muscle gain = post-workout within 30 minutes with protein supplement; Diabetes = mid-morning or early afternoon (avoids fasting blood sugar spikes); Energy = 2 hours before physical activity.
Is besan chilla healthier than wheat chilla or regular pancakes?
Yes, besan chilla outperforms both. Wheat chilla has higher glycemic index (68 vs 28) and lower protein (4g vs 14g per 100g). Regular pancakes (refined flour, added sugar) have minimal nutrition and cause sharp glucose spikes. Besan maintains stable energy, supports muscle, and aids weight loss.
