Protein Content in 50 Gm Besan

Besan - When it comes to protein sources in the Indian diet, besan (gram flour) often flies under the radar. 

While lentils, paneer, eggs, and meat take the spotlight, besan is a humble yet powerful ingredient that deserves more attention, especially if you're looking to optimize your protein intake on a vegetarian or plant-based diet.

In this detailed guide, we’ll dive deep into the protein content of 50 gm besan, how it fits into the Indian nutritional landscape, and why it might just be the underdog protein source you've been overlooking.

Let’s explore how 50 g of besan can contribute to your daily protein needs and how you can creatively include it in your meals without compromising on taste or tradition.

Protein Content in 50 Gm Besan

Besan, or gram flour, is made by grinding chana dal (split Bengal gram). It is rich in complex carbohydrates, dietary fiber, and plant-based protein.

But exactly how much protein does 50 g of besan provide?

• 50 g of besan contains approximately 11 grams of protein, making it a nutritious plant-based protein source for Indian vegetarian diets.

• So, 50 g of besan gives you about 11 g of protein.

That’s quite impressive for a plant-based source, especially considering the versatile ways in which besan can be incorporated into Indian dishes.

To put this into perspective:

• One egg contains about 6 g of protein.

• One glass of cow's milk has roughly 8 g of protein.

• 100 gm paneer has around 18 g of protein.

So, 50 gm of besan offers almost twice the protein of an egg, making it a significant contributor to daily protein needs, especially for vegetarians.

Why Protein Matters in Indian Diets?

In India, many people unknowingly consume less protein than required. The Indian diet is often carb-heavy, dominated by rice, roti, and potatoes.

While dals and legumes are present, the actual amount of protein consumed per day may not meet optimal levels, especially for those with higher needs like growing children, fitness enthusiasts, or elderly individuals.

Recommended Daily Protein Intake:

For an average sedentary Indian adult, the requirement is roughly 0.8 to 1 gm of protein per kg of body weight.

For a 60 kg person, that’s around 48–60 gm of protein per day.

Protein Deficiency Symptoms:

• Fatigue

• Hair loss

• Weak immunity

• Loss of muscle mass

• Slow wound healing

In this scenario, adding besan to your diet is a smart move. Even just 50 g of besan can cover nearly 20–25% of your daily protein requirements if you weigh 60 kg.

Plus, it comes packed with iron, folate, and magnesium, which are often deficient in Indian diets too.

Besan vs. Other Indian Protein Sources: How It Compares

Let’s compare the protein in 50 gm besan with some commonly consumed Indian foods:

Food Item	Quantity	Protein (approx)
Besan	50 gm	11 gm
Paneer	100 gm	18 gm
Boiled Egg	1 medium	6 gm
Cow’s Milk	250 ml	8 gm
Chana (Boiled)	100 gm	9 gm
Tofu	100 gm	10 gm
Rajma (Boiled)	100 gm	8.5 gm

As evident, besan holds its ground as a powerful and versatile protein source, especially considering its lower fat content compared to paneer and its longer shelf life than milk.

Plus, besan is gluten-free and can be used in a variety of dishes ranging from breakfast to snacks to even desserts.

Best Ways to Include 50 g of Besan in Your Daily Diet

Now that we know 50 g of besan gives you a solid 11 g of protein, the next question is, how can you consume it efficiently? Fortunately, Indian cuisine offers several traditional and modern ways to use besan in delicious forms.

✅ Besan Chilla

A besan chilla is a savoury pancake made with besan, onions, chilies, coriander, and spices.

Just two medium chillas made with 50 gm besan give you a high-protein breakfast or snack.

Bonus Tip: Add grated paneer or tofu to the batter to boost protein further.

✅ Besan Ladoo (With a Twist)

While traditional besan ladoos are calorie-dense, you can create a healthier version using jaggery, ghee in moderation, and nuts. It can be a nourishing post-meal dessert when made in small, mindful portions.

✅ Besan Kadhi

Combine besan with yogurt, turmeric, and spices to create kadhi a comforting dish best paired with brown rice or quinoa for a complete protein profile.

Pro Tip: Add boiled chana or sprouts for an extra protein punch.

✅ Pakoras (Air-Fried Version)

Who said protein-rich foods can’t be indulgent? Use besan to coat vegetables like onion, spinach, or potatoes, and air fry them instead of deep frying. You get a crunchy snack with less oil and a good dose of protein.

✅ Stuffed Paratha with Besan Filling

Mix roasted besan with spices and fill it in a whole wheat paratha. Add curd on the side, and you’ve got yourself a protein-packed, balanced meal.

These are just a few examples. The key is moderation and pairing besan with other protein-rich or fibrous ingredients to create nutritionally dense meals.

Who Should Consider Adding More Besan to Their Diet?

🌟 Vegetarians and Vegans

Plant-based diets often face challenges in meeting protein needs. Besan can serve as a high-protein, low-fat, cholesterol-free option to fill the gap without relying on dairy or soy.

🌟 Weight Watchers

High-protein foods increase satiety and help in better portion control. Replacing maida-based snacks with besan-based recipes can support weight management efforts.

🌟 Diabetics

Besan has a low glycemic index, meaning it does not spike blood sugar levels quickly. It’s a great flour alternative for those managing blood sugar while still enjoying traditional Indian meals.

🌟 Elderly Population

Ageing reduces appetite and muscle mass. Including protein-rich foods like besan in small meals (like chilla or kadhi) can improve protein consumption without heavy meals.

🌟 Fitness Enthusiasts

For those who are into strength training or muscle building, besan offers a cost-effective, Indian kitchen staple alternative to imported protein powders. Use it in post-workout meals or recovery snacks.

Important Nutritional Benefits of Besan Beyond Protein

While protein in 50 gm besan is the main highlight, its overall nutritional profile is also impressive. Here’s why it deserves a regular place in your diet:

✔ High in Fiber

Helps with digestion, keeps you full longer, and supports gut health.

✔ Iron-Rich

50 g of besan provides a good amount of iron, especially beneficial for women and vegetarians.

✔ B-Vitamins

It contains folate, thiamine, and other B vitamins essential for energy production and neurological health.

✔ Gluten-Free

Perfect for those with gluten sensitivity or celiac disease. It serves as a nutritious alternative to wheat flour.

✔ Antioxidant Properties

Chickpeas, from which besan is derived, have antioxidant compounds that help combat oxidative stress and inflammation.

Final Thoughts

Besan is not just for making pakoras during the monsoon or ladoos during Diwali. It can be a regular, reliable, and budget-friendly protein source in your diet.

Whether you're a student, working professional, athlete, homemaker, or senior citizen, 50 gm besan can fit into your nutrition plan with ease and flavor.

So, the next time you plan your meals, don’t forget the protein-packed power of besan.

Just two scoops (roughly 50 g) added creatively can go a long way in helping you meet your protein goals, Indian-style.