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.
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.
Where Flour, gram Stands Out
Macronutrients per 100g
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% | |
| Niacin equivalents (NE) | 6.10 mg | 38% | |
| Vitamin A (RE) | 5.00 µg | 1% | |
| Selenium | 4.00 µg | 7% | |
| 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% | |
| Thiamin (B1) | 0.450 mg | 41% | |
| Vitamin B6 | 0.450 mg | 32% | |
| Copper | 0.270 mg | 27% | |
| Riboflavin (B2) | 0.170 mg | 12% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 2.80 g | — | |
| Monounsaturated fat | 1.01 g | — | |
| Trans fat | 0.020 g | — | |
| Sucrose | 2.30 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 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 is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →