Besan Chilla Calories: Per Piece, 100g & Protein Facts | Besan Cheela

Written by Asfia Fatima, Chief Dietitian at Clearcals

Besan chilla (also spelled besan cheela) is one of the most popular high-protein Indian breakfasts — but how many calories does it actually contain per piece, and how much protein does it provide?

Quick answer: One medium besan chilla (40g) has 67 kcal and 2.5g of protein. Two chillas have 134 kcal and 5g protein. The values vary based on size, oil used, and any added ingredients.

TLDR

• One medium piece of besan chilla has 67 kcal.
• 2 besan chillas = 134 kcal, 5g protein. 3 besan chillas = 201 kcal, 7.5g protein.
• Per 100g: ~167 kcal, ~6.2g protein.
• Without oil: ~50 kcal per medium piece.
• Glycemic index: ~35–45 (low GI).
• Calories vary depending on recipe, serving size, and cooking method.

How Many Calories Are in One Besan Chilla?

One medium piece (40 grams) of besan chilla has 67 kcal. Calories change with size and number of pieces. Here is the full reference table:

Watch: How to Track Besan Chilla Calories on the Hint App

2 Besan Chilla Calories and 3 Besan Chilla Calories

This is one of the most common questions because most people eat 2–3 chillas as a meal, not just one:

A typical breakfast of 2–3 medium besan chillas provides 134–201 kcal and 5–7.5g of protein — a reasonable, protein-forward breakfast for most adults.

Besan Chilla Nutrition Per 100g

Per 100 grams, besan chilla contains approximately:

This per-100g breakdown makes it easy to track your intake regardless of chilla size — just weigh the cooked chilla and apply these values proportionally.

Besan Chilla Protein

Besan chilla is a good plant-based protein source. Here is the protein content per piece across different sizes:

Per 100g besan chilla: ~6.2g protein

For 2–3 medium chillas (a typical breakfast): 5–7.5g protein total. This is meaningful but not high by itself. To increase protein content:

• Add paneer stuffing (+3–4g protein per 40g paneer)
• Add an egg to the batter (+6g protein per egg)
• Use soya besan batter (mix 50% soya flour) — significantly increases protein per piece
• Pair with curd or dahi on the side

The Hint app tracks your daily protein intake and flags whether you're meeting your target, especially useful if you're tracking muscle gain or weight loss goals.

Besan Chilla Without Oil vs With Oil Calories

Oil significantly affects the calorie count of besan chilla:

Without oil, a medium besan chilla drops to approximately 48–50 kcal — making it one of the lowest-calorie breakfasts in the Indian diet. Using a good non-stick pan makes oil-free chillas easy to prepare without sticking.

For weight loss, dry-roasting besan chilla saves 15–20 kcal per piece, or 30–60 kcal across 2–3 chillas — a small but consistent daily saving.

Besan Chilla Glycemic Index

Besan chilla has a low glycemic index (GI) of approximately 35–45, depending on the recipe. This is because:

• Chickpea flour (besan) itself has a low GI (~35–40) due to its high protein and fiber content, which slows glucose absorption
• Adding vegetables (onion, spinach, tomato) further lowers the effective GI of the meal
• Pairing with curd or chutney made from coriander, mint, or tomato adds fiber and reduces the glycemic response

For comparison:

• White bread: GI ~70–75
• Plain paratha: GI ~55–60
• Besan chilla: GI ~35–45
• Moong dal chilla: GI ~35–40

This low GI makes besan chilla an excellent breakfast choice for individuals with diabetes or insulin resistance.

Besan Chilla Calories Depend on Your Recipe

The calorie and nutrition profile of besan chilla can vary significantly depending on the ingredients used:

• Adding paneer, cheese, or ghee increases fat and protein content
• Using more oil or making larger chillas raises total calories
• Including veggies like spinach, onions, or tomatoes boosts fiber without adding many calories
• Using soya flour or protein powder in the batter increases protein

That's why a one-size-fits-all nutrition label doesn't apply to homemade besan chilla.

Want to know the exact calories in your recipe? Download the Hint app and use the "Create Your Recipe" feature to log ingredients, adjust quantities, and get a personalized calorie and nutrition breakdown instantly.

For a deeper dive into how to use this feature, check out our Indian Food Calorie Calculator blog.

Besan Chilla Nutrition Facts (Per 40g Medium Piece)

Besan chilla contains 42% carbohydrates, 15% protein, and 43% fat by calorie distribution. Always eat it with coriander chutney or a mix of veggies for a balanced meal.

Is Besan Chilla Healthy?

Yes, besan chilla is a healthy option. It is made from chickpea flour, which is packed with complex carbohydrates, protein, and dietary fiber. These nutrients help in maintaining energy levels, regulating blood sugar, and supporting digestion.

Its low glycemic index (~35–45) makes it a good choice for managing diabetes and supporting weight loss.

The Hint Premium subscription offers personalized meal recommendations based on your health goals, helping you incorporate healthy options like besan chilla into your diet.

Besan Chilla Benefits

Weight Management: Its high protein and fiber content help keep you full for longer, reducing the tendency to snack between meals.

Diabetes Management: With a low glycemic index (~35–45), besan chilla helps stabilize blood sugar levels, making it a great option for individuals with diabetes.

Muscle Gain: The moderate protein content supports muscle recovery and growth when paired with strength training. Boost protein by adding paneer or egg to the batter.

Heart Health: Besan chilla contains complex carbohydrates that provide sustained energy and promote cardiovascular health.

For more insights into how besan chilla can improve your health, download the Hint app, which provides detailed analysis and personalized dietary recommendations.

Besan Chilla for Weight Loss

Besan chilla is one of the best Indian breakfasts for weight loss for three reasons:

Low calorie density: At 67 kcal per medium piece (or 50 kcal without oil), besan chilla is far lower in calories than parathas (~167 kcal), poha (~180 kcal per bowl), or upma (~150 kcal per serving). Eating 2–3 chillas gives you a satisfying 100–200 kcal breakfast.

High satiety: Besan's protein and fiber combination keeps you full for 3–4 hours, significantly reducing mid-morning snacking.

Low glycemic index: At GI 35–45, it doesn't cause blood sugar spikes that lead to cravings — a key driver of overeating and weight gain.

Tips to maximize weight loss:

• Cook without oil in a non-stick pan (saves 15–20 kcal per piece)
• Load with vegetables — spinach, onion, tomato, or grated lauki, add fiber without meaningful calories
• Pair with mint-coriander chutney rather than high-calorie dips
• Eat 2–3 medium chillas as a meal, not as a snack added onto a larger breakfast

For a complete weight loss meal plan that includes besan chilla and tracks your daily deficit, use the Hint Pro subscription.

Is Besan Chilla Good for Diabetes?

Besan chilla is a great choice for individuals with diabetes due to its low glycemic index and rich content of complex carbohydrates and protein.

It helps stabilize blood sugar levels and provides long-lasting energy.

Pairing besan chilla with chutneys made from vegetables like tomato, coriander, and mint further enhances its benefits for diabetes management.

Download the Hint app to explore more diabetes-friendly meal options.

Is Besan Chilla Good for Blood Pressure?

While besan chilla is nutritious, its sodium content can be relatively high, which may affect individuals with high blood pressure.

Consuming it in moderation is key to ensuring it remains a safe choice for blood pressure control.

Use the Hint app to track your sodium intake and get personalized suggestions for blood pressure management.

Is Besan Chilla Good for PCOS?

Women with PCOS often face insulin resistance, and besan chilla, with its low glycemic index and high protein content, is an ideal breakfast option.

Adding healthy fats like flax seeds or sesame to chutneys alongside vegetables can help balance blood sugar levels and manage insulin resistance.

With the Hint Pro subscription, you can receive personalized diet plans tailored to manage PCOS effectively.

Is Besan Chilla Good for Thyroid?

If consumed in moderation, besan chilla is a good choice for individuals with hypothyroidism. Its high protein content supports metabolic health, and when combined with nutrient-dense vegetables, it provides a balanced meal that supports thyroid function.

Is Besan Chilla Good for Immunity?

Besan chilla is made from Bengal gram flour, which contains nutrients that support gut health and boost immunity. A healthy gut is crucial for a strong immune system.

Download the Hint app to explore tailored nutrition plans for immune health.

Is Besan Chilla Good for Muscle Gain?

Due to its moderate protein and carbohydrate content, besan chilla is a good post-workout snack for muscle gain. Pairing it with additional protein-rich foods — like curd, egg, or paneer stuffing — can significantly boost its muscle-building value.

The Hint app provides a variety of high-protein recipes that complement your fitness goals.

Is Besan Chilla Good for Weight Gain?

Besan chilla is relatively low in calories but high in protein, which makes it helpful for lean muscle gain rather than weight gain per se. To increase calorie density for weight gain, add healthy fats (avocado, olive oil, ghee) and pair with calorie-dense sides.

Suji Chilla Calories

Suji chilla (also called sooji cheela or rava chilla) is a popular alternative to besan chilla. Key differences:

Verdict: Besan chilla is slightly higher in calories but significantly better in protein, fiber, and glycemic index than suji chilla. For weight loss or diabetes management, besan chilla is the better choice. For a lighter, quicker breakfast with a softer texture, suji chilla is a reasonable option.

Suji chilla calories by number of pieces (40g each):

• 1 suji chilla: ~62 kcal
• 2 suji chillas: ~124 kcal
• 3 suji chillas: ~186 kcal

Top 5 Popular Varieties of Chilla

Here are the calorie values of popular medium-piece (40g) chilla varieties:

Download the Hint app for more information on healthy chilla recipes, calories, and nutrition facts.

1. Moong Dal Chilla

One medium piece (40 grams) of moong dal chilla has 104 kcal. It contains 52% carbohydrates, 23% protein, and 25% fat. Moong dal cheela is a great option for weight loss as it is rich in protein and complex carbohydrates. Notably, moong dal chilla has more protein per piece (~6g) than besan chilla (~2.5g).

2. Oats Chilla

One medium piece (40 grams) of oats chilla has 76 kcal. It contains 48% carbohydrates, 12% protein, and 40% fat. Oats chilla helps in lowering blood sugar levels and provides antioxidants.

3. Sooji Chilla

One medium piece (40 grams) of sooji chilla has 62 kcal. It contains 52% carbohydrates, 10% protein, and 38% fat. A good source of protein, calcium, iron, and potassium.

4. Paneer Chilla

One medium piece (40 grams) of paneer cheela has 74 kcal. It contains 36% carbohydrates, 17% protein, and 47% fat. A good source of vitamin D, vitamin A, calcium, and phosphorus.

5. Jowar Chilla

One medium piece (40 grams) of Jowar chilla has 88 kcal. It contains 58% carbohydrates, 10% protein, and 32% fat. Jowar chilla is gluten-free and has the lowest glycemic index among common chilla varieties — an excellent option for diabetics.

Besan Chilla Alternatives and Their Calories

Final Thoughts

Besan chilla and its wide varieties provide a balanced, nutrient-dense meal option that can support a wide range of health goals, from weight loss and muscle gain to managing chronic conditions like diabetes and PCOS.

At just 67 kcal per medium piece (50 kcal without oil) with a low glycemic index of 35–45, it's one of the most diet-friendly Indian breakfasts available. Two to three chillas make a satisfying 134–200 kcal meal with 5–7.5g of protein.

With the Hint app, you can track your calorie intake, explore new recipes, and customize your meals to suit your lifestyle.

Upgrade to Hint Pro or Hint Premium for personalized diet plans, detailed nutrition analysis, and expert recommendations to help you achieve your health and wellness objectives.

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References

1. Nutritional quality and health benefits of chickpea: a review
2. A review on nutritional composition, antinutritional components and health benefits of green gram
3. A Review of Health-Beneficial Properties of Oats
4. Paneer — An Indian soft cheese variant: a review

About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.

At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.

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