Besan chilla is a beloved Indian dish that is not only delicious but also incredibly nutritious. Made from gram flour (besan), this savory pancake is packed with protein, fiber, and essential vitamins.
For fitness enthusiasts, vegetarians, and health-conscious individuals, besan chilla serves as a great protein-rich breakfast or snack option.
But how much protein does besan chilla provide per 100g? Let’s dive deep into the nutritional benefits of besan chilla and understand why it deserves a spot in your diet.
When it comes to high-protein vegetarian foods, besan chilla stands out.
Besan chilla contains approximately 14-18g of protein per 100g, making it a protein-rich, nutritious, and delicious option for vegetarians in India.
Here’s a basic breakdown of its nutrition per 100g:
| Nutrient | Value per 100g |
|---|---|
| Calories | 250-270 kcal |
| Protein | 14-18g |
| Carbohydrates | 30-35g |
| Fiber | 7-10g |
| Fat | 6-8g |
The protein content in besan chilla largely depends on the ingredients added. If you use plain besan, the protein will be around 15g per 100g.
However, adding paneer, curd, or chia seeds can increase the protein content even further.
Many vegetarians struggle to meet their daily protein intake due to a lack of high-protein options.
Besan chilla is a fantastic alternative to eggs or meat-based proteins because:
✅ Rich in Plant-Based Protein: Besan (gram flour) is derived from chickpeas, which are naturally high in protein.
✅ Gluten-Free & Digestible: Unlike wheat-based foods, besan chilla is gluten-free and easy on the stomach.
✅ Low in Calories, High in Nutrients: It’s an excellent option for weight loss or muscle-building diets.
✅ Customizable: You can mix in ingredients like spinach, paneer, or flaxseeds to boost its nutritional value.
If you want to maximize the protein content in besan chilla, here’s a simple yet protein-rich recipe:
1 cup besan (gram flour)
½ cup water
¼ cup finely chopped spinach
2 tbsp paneer (grated, optional for extra protein)
1 tbsp curd (optional, enhances texture)
1 green chili (chopped)
½ tsp turmeric powder
½ tsp cumin seeds
Salt to taste
1 tbsp olive oil/ghee for cooking
Add Seeds: Flaxseeds or chia seeds can add extra protein and omega-3.
Use Sprouted Gram Flour: This improves nutrient absorption.
Serve with Greek Yogurt: Enhances protein content in the meal.
How does besan chilla compare to other common protein sources? Let’s take a look:
| Food Item | Protein Per 100g |
| Besan Chilla | 15-18g |
| Paneer | 18g |
| Eggs | 13g |
| Tofu | 8g |
| Sprouts | 9-12g |
While eggs and paneer are great sources of protein, besan chilla provides comparable protein with added fiber. It’s also a great alternative for those who avoid dairy or animal products.
Besan chilla is a versatile dish suitable for:
✔ Fitness Enthusiasts: Helps in muscle building and recovery.
✔ Diabetics: Low glycemic index, prevents sugar spikes.
✔ Weight Watchers: High fiber keeps you full longer.
✔ Pregnant Women: Provides folate and iron, essential for fetal growth.
✔ Elderly People: Easy to digest and nutritious.
Besan chilla is not just a tasty breakfast option but also a high-protein, fiber-rich, and nutritious meal that fits well into the Indian diet.
Whether you’re a gym-goer looking for a protein boost or someone aiming for a healthier lifestyle, besan chilla is an excellent addition to your meals.
With its 15-18g of protein per 100g, it stands tall as one of the best plant-based protein sources available in Indian cuisine.
So, next time you crave something delicious yet nutritious, whip up a hot, crispy besan chilla and enjoy guilt-free eating!
Chicken - It has seen a significant rise in health consciousness, fitness trends, and protein-rich diets over the past decade.
Almonds are one of the most popular nuts in India, known for their rich taste and impressive health benefits.
Cheese - When it comes to the rich and diverse world of dairy products in India, one name that immediately comes to mind is Amul.