Besan chilla is a savory, protein-rich pancake made from chickpea flour, traditional to North Indian households. It is commonly enjoyed as a quick breakfast or a light evening snack, typically served with tangy chutneys.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 cup Chickpea flour (118 g)
- 1 cup Water (237 g)
- 1 small Onion (150 g)
- 2 pieces Green chili (10 g)
- 1 handful Fresh Coriander (30 g)
- 0.25 tsp Turmeric powder (0.6 g)
- 0.5 tsp Carom seeds (1.2 g)
- Salt, to taste
- 2 tbsp Vegetable oil (27 g)
- Ingredients in total: 574 g
- Weight lost in cooking: 124 g (mostly water boiling off)
- Net weight (cooked): 450 g · 2 servings of about 225 g
Method
- Finely chop the onion, green chillies, and coriander leaves.
- In a mixing bowl, combine the chickpea flour, turmeric, carom seeds, and salt.
- Gradually whisk in the water until the batter is smooth and thin enough to pour easily from a ladle.
- Stir in the chopped onion, green chillies, and coriander leaves.
- Heat a non-stick flat pan or griddle over medium heat and lightly brush with a little oil.
- Pour a ladleful of batter onto the center of the pan and spread it in a circular motion to form a thin round pancake.
- Drizzle a few drops of oil around the edges and cook for 2 minutes until the bottom is crisp and golden brown.
- Flip the chilla carefully and cook the other side for 1 to 2 minutes until light brown spots appear.
- Remove from the pan and serve hot with green chutney or tomato ketchup.
Nutrition
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Calories | 369 kcal | 164 kcal |
| Protein | 14.6 g | 6.49 g |
| Water | 150 mL | 66.5 mL |
| Sodium | 33 mg | 14.7 mg |
| Total Carbohydrates | 42.7 g | 19 g |
| Total Fat | 17.9 g | 7.96 g |
| Sugar | 10 g | 4.45 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Iron | 3.57 mg | 1.59 mg |
| Calcium | 59.1 mg | 26.3 mg |
| Magnesium | 114 mg | 50.5 mg |
| Potassium | 721 mg | 320 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 221 mg | 98.3 mg |
| Zinc | 1.91 mg | 0.85 mg |
| Chloride | 0 mg | 0 mg |
| Selenium | 5.44 mcg | 2.42 mcg |
| Copper | 0.42 mg | 0.19 mg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 1.18 mg | 0.52 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
Fats
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.34 g | 1.04 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.97 g | 2.65 g |
| Omega-3 Fatty Acids | 0.27 g | 0.12 g |
| Polyunsaturated Fat | 8.36 g | 3.71 g |
| Omega-6 Fatty Acids | 8.09 g | 3.59 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.21 g | 0.094 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.56 g | 2.03 g |
Fibre
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Fiber | 8.46 g | 3.76 g |
| Soluble Fiber | 1.59 g | 0.71 g |
| Insoluble Fiber | 7.26 g | 3.22 g |
Vitamins
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 17 mg | 7.55 mg |
| Folate (B9) | 281 mcg | 125 mcg |
| Niacin (B3) | 1.58 mg | 0.7 mg |
| Vitamin A | 54.3 mcg RAE | 24.1 mcg RAE |
| Thiamin (B1) | 0.33 mg | 0.15 mg |
| Vitamin B6 | 0.43 mg | 0.19 mg |
| Riboflavin (B2) | 0.13 mg | 0.056 mg |
| Pantothenic Acid (B5) | 1.14 mg | 0.51 mg |
| Vitamin E | 2.87 mg | 1.27 mg |
| Vitamin K | 56.2 mcg | 25 mcg |
| Biotin (B7) | 0.68 mcg | 0.3 mcg |
| Beta-Carotene | 615 mcg | 273 mcg |
Others
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Choline | 63.2 mg | 28.1 mg |
| Leucine | 1,165 mg | 518 mg |
| Lysine | 925 mg | 411 mg |
| Polyphenols | 310 mg | 138 mg |
| Methionine | 173 mg | 77 mg |
| Oxalates | 42.4 mg | 18.8 mg |
| Threonine | 587 mg | 261 mg |
| Tryptophan | 171 mg | 75.9 mg |
| Valine | 751 mg | 334 mg |
| Flavonoids | 151 mg | 67.1 mg |
| Histidine | 527 mg | 234 mg |
| Lutein / Zeaxanthin | 1.48 mg | 0.66 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 831 mg | 369 mg |
| Purines | 62.6 mg | 27.8 mg |
Proteins
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Isoleucine | 680 mg | 302 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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