Calories in Garbanzo Bean Flour: Nutrition Facts & Serving Sizes
Per 1 cup (92g)
Per 100g
Source: Web research, March 2026.
Garbanzo bean flour, also called chickpea flour or besan, is made by grinding dried chickpeas into a fine powder. One cup (92g) delivers 356 calories, 20.6g of protein, 53.2g of carbs, 6.2g of fat, and 9.9g of fiber. Per 100g it provides 387 calories and a standout 22.4g of protein, one of the highest among all-purpose flour alternatives. Folate is exceptional at 437mcg per 100g, covering over 100% of the daily value. Iron content is strong at 4.9mg per 100g, and potassium reaches 846mg. With 10.8g of fiber per 100g, it supports digestive health and satiety well beyond what wheat flour offers. It is gluten-free and works as a versatile baking ingredient, commonly used for flatbreads, pancakes, and pasta doughs in Mediterranean and South Asian cooking.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (92g) | 356 | 20.6g | 53.2g | 6.2g | 9.9g |
| 100g | 387 | 22.4g | 57.8g | 6.7g | 10.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 387 | 19% |
| Protein | 22.4g | 45% |
| Total Fat | 6.7g | 9% |
| Saturated Fat | 0.7g | 4% |
| Total Carbohydrates | 57.8g | 21% |
| Dietary Fiber | 10.8g | 39% |
| Sugars | 10.9g | 22% |
| Sodium | 64mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.7g | 0% |
| Calcium | 45mg | 3% |
| Iron | 4.9mg | 27% |
| Potassium | 846mg | 18% |
| Vitamin B6 | 0.5mg | 29% |
| Magnesium | 166mg | 40% |
| Phosphorus | 318mg | 25% |
| Zinc | 2.8mg | 25% |
| Selenium | 8.3mcg | 15% |
| Folate | 437mcg | 109% |
| Thiamin (B1) | 0.5mg | 42% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.8mg | 11% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Garbanzo Bean Flour
Garbanzo bean flour is a nutritional powerhouse compared to refined wheat flour. Its exceptional folate content of 437mcg per 100g is particularly important for DNA synthesis, cell division, and red blood cell formation. Folate requirements increase with physical activity, making this relevant for athletes.
The high protein content at 22.4g per 100g supports muscle protein synthesis and makes baked goods significantly more satiating than wheat-based equivalents. This protein is plant-based and includes a reasonable amino acid profile, though it is not complete and benefits from being combined with other protein sources.
Iron at 4.9mg per 100g supports oxygen transport and energy production. Magnesium at 166mg supports over 40 muscle and nerve functions, ATP production, and blood glucose regulation. Potassium at 846mg per 100g is one of the highest among common flour alternatives and supports cardiovascular health.
The fiber content of 10.8g per 100g is substantially higher than wheat flour (around 2-3g per 100g), promoting gut microbiome diversity and reducing post-meal blood sugar spikes. Research suggests high-fiber legume-based diets are associated with lower body weight and improved insulin sensitivity.
Dietary Considerations
Garbanzo bean flour is naturally gluten-free, making it a direct wheat flour substitute for those with celiac disease or gluten sensitivity. It is vegan, vegetarian, and dairy-free with no animal products. For keto diets, it is too high in carbohydrates at 57.8g per 100g. For weight loss and high-protein diets, it performs well with 22.4g of protein and 10.8g of fiber per 100g, contributing to satiety and slower digestion. It has a low glycemic index compared to refined wheat flour, supporting more stable blood sugar. Net carbs per 100g (carbs minus fiber) are approximately 47g.
Daily Intake (100g)
100g of garbanzo bean flour provides 19% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in garbanzo bean flour?
Garbanzo bean flour has 387 calories per 100g. One cup (92g) contains 356 calories. It is calorie-comparable to wheat flour but significantly denser in protein and fiber.
Is garbanzo bean flour good for weight loss?
Yes, it is well-suited for weight loss diets. The combination of 22.4g of protein and 10.8g of fiber per 100g promotes satiety and reduces appetite. Using it in place of wheat flour adds protein and fiber to baked goods.
How much protein in garbanzo bean flour?
Garbanzo bean flour contains 22.4g of protein per 100g and 20.6g per cup. This is more than triple the protein found in all-purpose wheat flour, making it one of the best high-protein flour alternatives.
Is garbanzo bean flour gluten-free?
Yes, garbanzo bean flour is naturally gluten-free. It is a popular wheat flour substitute for people with celiac disease or gluten intolerance, and it works well in pancakes, flatbreads, and savory batters.
Can I substitute garbanzo bean flour for regular flour?
You can use it as a 1:1 substitute in many recipes, though the stronger nutty flavor may be noticeable. It absorbs more liquid than wheat flour, so adding a small amount of extra liquid often helps achieve the right texture.
What is the difference between garbanzo bean flour and chickpea flour?
They are the same thing. Garbanzo bean flour and chickpea flour are both made from ground dried chickpeas. Besan, common in South Asian cooking, is similar but is typically made from split brown chickpeas and has a slightly finer texture.
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