Chickpea flour, also known as besan, is rich in macro and micronutrients and is associated with many health benefits.
It is one of the most nutritious plant foods when it comes to a healthy diet and weight management.
Since its main component is chickpea, it is an important source of plant-based protein and can provide approximately 45% of your daily protein needs in 100 grams while also providing 39% of your daily fiber needs.
Thanks to this rich nutritional value, it offers various health benefits.
Its rich B6 and iron content, it can support energy levels, phosphorus can help teeth and bone health, zinc supports the immune system, folate has an essential role in the production of RNA and DNA, and potassium aids post-exercise recovery, magnesium for raising your mood and with copper it can prevent an infection.
Chickpea flour can often be used as a substitute for wheat flour in recipes for a fuller flavor.
Enriching or replacing your flour with chickpea flour, especially if it is refined flour, can be used to support your fiber and protein intake.
Speaking of protein contents, it is worth mentioning that it is a good source of lysine, an essential amino acid.
Chickpea flour Quick Nutrition Facts
Here's a quick nutrition overview for 3.5 ounces (100 grams) of chickpea flour:
- Energy: 387 calories
- Carbs: 57.8 grams
- Sugar: 10.8 grams
- Fiber: 10.8 grams
- Protein: 22.4 grams
- Fat: 6.69 grams
- Saturated Fat: 0.693 grams
Jump to a section where you can learn more about chickpea flour nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.
Health Benefits of Chickpea Flour
Thanks to a significant amount of specific vitamins and minerals, chickpea flour could provide several health benefits.
Continue reading to discover the potential benefits of consuming chickpea flour.
They May Boost Energy Levels
Vitamin B6 or pyridoxine can help release sugar from the fats stored in the body to meet the need for energy supply in the future.
This action of vitamin B6 can also be beneficial in the management of diabetes.
It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.
This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.
Vitamin B6 can also help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.
Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.
May Support Energy Production
Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.
It is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.
Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.
It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.
The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.
It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.
It can also support digestive processes, thus improving the absorption of nutrients in the gut.
May Improve Teeth and Bone Health
The primary function of phosphorus is linked to the formation of teeth and bones.
It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.
It can improve glycemic control in patients with diabetes and reduce the risk of complications.
Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.
This effect of phosphorus can support the growth and development of the body’s organs.
It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.
This can help sustain the normal activities of the body and improve general health.
Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.
May Boost Immune System
Zinc is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.
It is one of the important minerals involved in the growth and development of organs and tissues.
Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.
It is fundamental to DNA synthesis, skin health, and protein production.
Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.
It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.
Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.
These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.
They May Boost the Production of DNA and RNA
Folate aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.
Vitamin B9 or folate plays a key role in cellular division. It can regulate the processes involved in cell division.
This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.
Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.
It can also help in the normal growth and development of children.
Vitamin B9 also works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.
They May Aid Recovery After Excercise
Potassium is important for the normal functioning of the muscles, nerves, and heart.
It also helps the muscles contract, thereby supporting our movements. It can keep the bones and teeth strong and aid muscle recovery after strenuous exercise sessions.
Potassium helps to lower blood pressure by promoting the removal of sodium from the body via urine.
The removal of sodium results in the elimination of water from the body, thus reducing fluid overload.
The reduction in fluid overload and water retention in the body helps to lower the blood pressure and decreases the strain on the heart.
It can also help in filtering and removing toxins and waste materials from the kidneys and promote the conduction of nerve impulses throughout the body.
Potassium also plays a role in the formation of DNA and RNA, thus reducing the risk of cancer linked to mutations in these genetic materials.
It can improve energy usage and storage in the body, ensuring an adequate supply of glucose to the cells to help them perform their normal functions.
They May Reduce the Risk of Mood Disorders and Depression
Magnesium has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.
This mineral also plays a key role in improving the duration and quality of sleep.
It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.
Magnesium can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.
Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.
It can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.
They May Prevent Infections
Copper can support the defense mechanisms of the immune system involved in infection prevention.
It is needed by the body for several functions, including the formation of red blood cells.
Copper can also support nerve functions and improve the transmission of signals between different parts of the body.
It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.
Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.
It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.
Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.
May Boost Calcium Absorption
Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.
It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.
Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.
This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.
Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.
It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.
Chickpea flour Nutrition Facts
Continue reading to find out the following chickpea flour nutrition information:
- Vitamin Content
- Mineral Content
- Amino Acid Profile
- Fat Breakdown
- Carbohydrate Breakdown
Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.
Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on chickpea flour macronutrients, while reading further will give you a better understanding on each of these macronutrients.
|Carbohydrate||19% DV||57.8 g|
|Protein||45% DV||22.4 g|
|Fat||9% DV||6.69 g|
Chickpea flour are excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin E, and Vitamin K.
Here's the full chickpea flour vitamin content per 100g:
|Vitamin A||1% DV||41 IU|
|Vitamin C||0% DV||0 mg|
|Vitamin D||0% DV||0 µg|
|Vitamin B1 (Thiamine)||41% DV||0.486 mg|
|Vitamin B2 (Riboflavin)||8% DV||0.106 mg|
|Vitamin B3 (Niacin)||11% DV||1.76 mg|
|Vitamin B5 (Pantothenic acid)||12% DV||0.606 mg|
|Vitamin B6 (Pyroxidine)||29% DV||0.492 mg|
|Vitamin B9 (Folate)||109% DV||437 µg|
|Vitamin B12 (Cobalamin)||0% DV||0 µg|
|Vitamin E||6% DV||0.83 mg|
|Vitamin K||8% DV||9.1 µg|
Chickpea flour are excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, and Zinc.
They also contain a good amount of Potassium, and Selenium.
Here's the full chickpea flour mineral content per 100g:
|Calcium||3% DV||45 mg|
|Copper||101% DV||0.912 mg|
|Fluoride||0% DV||0 mg|
|Iron||27% DV||4.86 mg|
|Magnesium||40% DV||166 mg|
|Manganese||70% DV||1.6 mg|
|Phosphorus||25% DV||318 mg|
|Potassium||18% DV||846 mg|
|Selenium||15% DV||8.3 μg|
|Sodium||3% DV||64 mg|
|Zinc||26% DV||2.81 mg|
Protein and Amino Acid Profile
Chickpea flour contain 22.4 g of protein per 100 g, or in other words, chickpea flour provide 5.79 g of protein per 100 kcal.
Similarly to most other plant proteins, protein in chickpea flour contain all nine essential amino acids, however, they are a little bit low in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
|Histidine Low||0% DV||0 g|
|Isoleucine Low||0% DV||0 g|
|Leucine Low||0% DV||0 g|
|Lysine Low||0% DV||0 g|
|Methionine Low||0% DV||0 g|
|Phenylalanine Low||0% DV||0 g|
|Threonine Low||0% DV||0 g|
|Tryptophan Low||0% DV||0 g|
|Valine Low||0% DV||0 g|
Around 16% of the calories in chickpea flour are from fat. Chickpea flour have 6.69 grams or 9% of recommended daily values per 100g.
Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.
Chickpea flour fat content mostly consists of healthy unsaturated fats.
According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, chickpea flour is cholesterol free.
Chickpea flour do not contain trans fats. Trans fats should be kept as low as possible.
|Total Fat||9% DV||6.69 g|
|Saturated Fat||3% DV||0.693 g|
|Monounsaturated Fat||do not have a %DV||1.5 g|
|Polyunsaturated Fat||do not have a %DV||2.98 g|
|Trans Fats||do not have a %DV||0 g|
|Cholesterol||0% DV||0 mg|
60% of the calories in chickpea flour come from carbohydrates.
Carbs in chickpea flour are mostly starch (63%), followed by fiber and sugars.
When it comes to sugars, chickpea flour contain grams of sugar per 100g.
Chickpea flour are a great source of fiber, and considered as a "high fiber food", as the contain 9.9 grams of fiber per serving.
According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.
Total amount of fiber in 100g of chickpea flour is 10.8.
|Total Carbohydrate||21% DV||57.8 g|
|Dietary Fiber||39% DV||10.8 g|
|Sugars||22% DV||10.8 g|