Is Gram Flour Keto Friendly? Carbs In Gram Flour

Besan – Gram Flour

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Gram flour is made from split brown chickpeas. Chickpeas have been used in Middle Eastern countries for thousands of years.

They are not only delicious but are also packed with protein, fiber, vitamins, and minerals. They are an excellent choice for vegans and vegetarians as they are a complete protein and a good source of fiber. Chickpeas are also rich in folate, iron, and phosphorus.

Gram flour has many health benefits, but the question is, are they keto-friendly?

Gram flour contains significantly fewer carbs than wheat flour but at 15 Net Carbs per 1/4 Cup Serving the carbohydrate content is too high for a ketogenic diet despite being a good source of protein and has many vital nutrients.

Keto diet is a high good fat, moderate protein, and deficient carb diet. The diet’s primary goal is to bring the body into a state of ketosis by lowering the carb intake. An average body utilizes the carbs to turn into glucose, used as a source of energy.

In the absence of carbs, the body starts using the alternate fuel “fat” to produce energy. The fat is burned to form ketones; this process is known as ketosis. If the carb intake is increased by the daily allotted amount, the body will be kicked out of ketosis.

To remain in the state of ketosis, the daily carb intake must be less than 50 grams. Gram flour contains way too many carbs for the body to remain in ketosis. Therefore it is definitely not recommended on a keto diet.

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Nutrition Profile Of Gram Flour

The following nutritional information has been provided by the USDA for 100 grams (0.83 Cups) of gram flour:

Nutrition UnitValue
Source: USDA Food Central Data

Net Carbs In 100 g (0.8 Cups) Gram Flour Table

Gram FlourUnits
Gram Flour100g
Carbohydrates56.7 g
Fiber6.7 g
Net Carbs50 g
Source: USDA Food Central Data

What Is Gram Flour Made From?

Gram flour is made from grounded split brown chickpeas; it is also known as “besan” in middle-eastern countries.

It makes a delicious coating for vegetables in pakoras and is also used for making flatbread. It is pale yellow in color and is powdery.

Gram flour has an earthy flavor and is best suited for savory dishes. It does not contain any gluten. 

What Cuisines Use Gram Flour Most Often?

Gram flour is commonly used in Indian, Pakistani, Bangladeshi, and other cuisines. It is popularly used for making pakoras, a snack common in India and Pakistan. In southern France, it is used for making socca, a traditional flatbread. 

Is Gram Flour Gluten-Free?

Gram flour (Besan) is gluten-free and is an excellent alternative for wheat or all-purpose flour. It is also used for thickening gluten-free sauces and curries.

It is commonly used for making a batter in which you can put vegetables or fish or chicken and fry for a deliciously crispy snack. 


Angela Davis

I'm Angela Davis, Co-Founder of Advantage Meals. I have a Bachelors in Anthropology and Masters in Holistic Nutrition. My passion is Ancestral Nutrition and for over a decade I've been helping Keto Diet beginners and those looking for their Primal Diet. "There is no one right way." Below are the most recent articles I've written for

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