✦ High plant protein (~20g/100g)
✦ Naturally gluten-free
✦ Folate and manganese
✦ Egg substitute in vegan cooking
Gram flour (also besan or chickpea flour) is ground from raw chickpeas. It is high in plant protein (around 20g per 100g), fibre, folate, manganese, and iron, and naturally gluten-free. Its binding properties make it useful as an egg substitute in vegan cooking; it is central to pakoras, bhajis, socca, and farinata.
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Preparation note
Raw gram flour has a strong beany smell that disappears on cooking; always cook thoroughly. Mix with water, a pinch of salt, and optional spices for a simple high-protein pancake or flatbread.
Sources:
CoFID 2021
Where Flour, gram Stands Out
Macronutrients per 100g
1,498
kJ
Energy
22.7
g
Protein
57.0
g
Carbs
9.10
g
Fibre
5.40
g
Fat
2.30
g
Sugars
0.61
g
Saturates
0.01
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 297 mg | 15% | |
| Phosphorus | 220 mg | 31% | |
| Folate | 193 µg | 97% | |
| Chloride | 71.0 mg | 9% | |
| Magnesium | 62.0 mg | 17% | |
| Calcium | 58.0 mg | 7% | |
| Vitamin K | 8.92 µg | 7% | |
| Selenium | 4.00 µg | 7% | |
| Vitamin A (RAE) | 2.67 µg | 0% | |
| Iron | 2.63 mg | 19% | |
| Niacin (B3) | 1.90 mg | 12% | |
| Vitamin E (alpha-TE) | 1.76 mg | 15% | |
| Manganese | 1.64 mg | 82% | |
| Zinc | 1.50 mg | 15% | |
| Pantothenic Acid (B5) | 1.24 mg | 21% | |
| Vitamin B6 | 0.450 mg | 32% | |
| Thiamin (B1) | 0.450 mg | 41% | |
| Copper | 0.270 mg | 27% | |
| Riboflavin (B2) | 0.170 mg | 12% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 2.80 g | — | |
| Monounsaturated fat | 1.01 g | — | |
| Trans fat | 0.020 g | — | |
| Sucrose | 2.30 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 32.0 µg | — | |
| Biotin (Vitamin B7) | 8.40 µg | 17% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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