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Chickpea flour


Description

Chickpea flour, also known as gram flour or besan, is a type of flour that is made from ground chickpeas. It is a popular ingredient in many dishes, including breads, cookies, and pancakes. Chickpea flour is also a good source of many important nutrients, making it a valuable addition to a healthy diet.

One of the biggest benefits of chickpea flour is that it is a good source of protein. Protein is an essential nutrient that is important for maintaining strong muscles, bones, and connective tissue. Chickpea flour is also a good source of fiber, which can help to promote healthy digestion and can also help to lower cholesterol levels. Additionally, chickpea flour is a good source of vitamins and minerals, including vitamins B6 and B9, as well as iron and zinc.

One potential drawback of chickpea flour is that it can be high in calories. A single serving of chickpea flour contains around 170 calories, which is more than many other types of flour. This can make chickpea flour a less-than-ideal choice for people who are trying to lose weight or who are watching their calorie intake. Additionally, some people may be allergic to chickpeas or may have sensitivities to them, which can cause symptoms such as hives or digestive problems.

Overall, chickpea flour is a nutritious and delicious ingredient that offers many health benefits. While it is high in calories, it can still be a healthy choice when consumed in moderation as part of a balanced diet. It is important to choose high-quality chickpea flour and to read the ingredient labels carefully to check for added sugars or other potentially harmful ingredients.

Chickpea flour is a food in the "Legumes" category and it is high in carbohydrates. It is a food with a high energy density: 100g provide about 19% of the recommended daily energy intake. Chickpea flour as a high content of , which is why its daily consumption should be limited. Chickpea flour is rich in minerals and vitamins. The most present mineral is Potassium (K) and in 100g it contains enough Copper (Cu) to provide 101% of the daily requirement. The most common vitamin is Niacin (B3) and in 100g it contains enough Folate (B9) to provide 109% of the daily requirement.

Glycemic Index: 35/100 (low)

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

RDA
Energy 387 kcal
1619 kJ
19%
Water 10.3 g
10 ml
1%
Protein 22.4 g 45%
Carbohydrate 57.8 g 21%
Sugars 10.8 g 22%
Fiber 10.8 g 39%
Fat 6.69 g 9%
Saturated 2 0.693 g (of recommended max) 3%
Monounsatured 1.5 g 4%
Polyunsatured 2.98 g 15%

2 A maximum of 20g of saturated fat per day is recommended

Minerals

Calcium (Ca) 45 mg 3%
Iron (Fe) 5 mg 28%
Magnesium (Mg) 166 mg 40%
Phosphorus (P) 318 mg 25%
Potassium (K) 846 mg 18%
Sodium (Na) 64 mg 3%
Zinc (Zn) 2.81 mg 26%
Copper (Cu) 0.912 mg 101%
Manganese (Mn) 1.6 mg 70%
Selenium (Se) 0.0083 mg 15%

Vitamins

Thiamin (B1) 0.486 mg 41%
Riboflavin (B2) 0.106 mg 8%
Niacin (B3) 1.76 mg 11%
Pantothenic acid (B5) 0.606 mg 12%
Pyridoxine (B6) 0.492 mg 29%
Folate (B9) 0.437 mg 109%
Vitamin A 0.002 mg 0%
Vitamin K 0.0091 mg 8%
Vitamin E 0.83 mg 6%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Chickpea flour is high in carbohydrates.

Carbohydrates: 66.5%
Fats: 7.7%
Proteins: 25.8%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Niacin (B3). Niacin (B3) is a water soluble vitamin. This means that it is easily absorbed by the body and any excess is removed. Niacin (B3) helps maintain healthy skin and nerves and it helps lower cholesterol levels.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Potassium (K). Potassium (K) is labeled as macromineral because the body needs it in high amount. Potassium (K) helps the body keep proper fluid balance, nerve transmission, and muscle contraction.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

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Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine