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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:
| Besan Chilla Size | 1 Chilla | 2 Chillas | 3 Chillas | 4 Chillas |
|---|---|---|---|---|
| Small piece (30g) | 50 kcal | 100 kcal | 150 kcal | 201 kcal |
| Medium piece (40g) | 67 kcal | 134 kcal | 201 kcal | 267 kcal |
| Large piece (50g) | 84 kcal | 167 kcal | 251 kcal | 334 kcal |
Watch: How to Track Besan Chilla Calories on the Hint App
2 Besan Chilla Calories and Protein — 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. Here are the combined calories, protein, carbs, and fat for multiple chillas:
| Number of Medium Chillas (40g each) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| 1 besan chilla | 67 | 2.5 | 7.0 | 3.2 |
| 2 besan chillas | 134 | 5.0 | 14.0 | 6.4 |
| 3 besan chillas | 201 | 7.5 | 21.0 | 9.6 |
| 4 besan chillas | 267 | 10.0 | 28.0 | 12.8 |
A typical breakfast of 2–3 medium besan chillas provides 134–201 kcal and 5–7.5g of protein — a reasonable, protein-forward breakfast that fits comfortably into most calorie targets.
50 gm besan chilla calories and protein: A 50g medium-large chilla contains ~84 kcal and ~3.1g of protein.
Besan Chilla Nutrition Per 100g
Per 100 grams, besan chilla contains approximately:
| Nutrient | Per 100g Besan Chilla |
|---|---|
| Calories | ~167 kcal |
| Protein | ~6.2g |
| Carbohydrates | ~17.5g |
| Dietary Fiber | ~4.5g |
| Sugar | ~4.3g |
| Fat | ~8.0g |
| Saturated Fat | ~1.5g |
| Sodium | ~255mg |
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 Protein Per 100g
Besan chilla contains approximately 6.2g of protein per 100g — which works out to 2.5g per medium (40g) piece or 3.1g per large (50g) piece.
| Size | Weight | Calories | Protein |
|---|---|---|---|
| Small piece | 30g | 50 kcal | ~1.9g |
| Medium piece | 40g | 67 kcal | ~2.5g |
| Large piece | 50g | 84 kcal | ~3.1g |
| Per 100g | 100g | 167 kcal | ~6.2g |
1 besan chilla protein: ~2.5g | 2 besan chillas protein: ~5.0g | 3 besan chillas protein: ~7.5g
How Besan Chilla Protein Compares
Besan chilla is a decent plant-based protein source, but it is not high-protein compared to egg or paneer:
| Food (40g serving) | Protein |
|---|---|
| Besan chilla (medium) | ~2.5g |
| Paneer chilla (medium) | ~3.2g |
| Moong dal chilla (medium) | ~3.5g |
| Egg (1 whole) | ~6.5g |
| Boiled egg white (40g) | ~4.5g |
For 2–3 medium chillas (a typical breakfast), this is 5–7.5g protein total — meaningful but not high by itself. To increase protein per meal:
- 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 eating besan chilla as your primary breakfast protein.
Besan Chilla Without Oil vs With Oil Calories
Oil significantly affects the calorie count of besan chilla:
| Cooking Method | Calories per Medium Piece (40g) |
|---|---|
| Without oil (dry-roasted / non-stick pan) | ~48–50 kcal |
| With 1 tsp oil (~4g) | ~67 kcal |
| With 2 tsp oil (~8g) | ~85–90 kcal |
| With ghee (1 tsp) | ~72–75 kcal |
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.
| Calories and Nutrients | Per 40g Besan Chilla |
|---|---|
| Calories (kcal) | 67 |
| Carbs (g) | 7.0 |
| Dietary Fiber (g) | 1.8 |
| Sugar (g) | 1.7 |
| Protein (g) | 2.5 |
| Fat (g) | 3.2 |
| Saturated Fat (g) | 0.6 |
| Monounsaturated Fat (g) | 1.1 |
| Polyunsaturated Fat (g) | 1.2 |
| Cholesterol (mg) | 0 |
| Sodium (mg) | 102 |
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.
Is Besan Chilla Good for Weight Loss?
Yes — besan chilla is one of the best Indian breakfasts for weight loss, for three specific reasons:
Low calorie density: At 67 kcal per medium piece (or 50 kcal without oil), besan chilla is far lower in calories than paratha (~130 kcal), poha (~180 kcal per katori), or idli with chutney (~150 kcal for 2 idlis with accompaniments).
High satiety: Besan's protein and fiber combination keeps you full for 3–4 hours, significantly reducing mid-morning snacking — a key driver of calorie overages.
Low glycemic index: At GI 35–45, it doesn't cause blood sugar spikes that lead to cravings — a key driver of overeating at the next meal.
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 Hint Pro.
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:
| Besan Chilla (40g) | Suji Chilla (40g) | |
|---|---|---|
| Calories | 67 kcal | 62 kcal |
| Protein | ~2.5g | ~1.6g |
| Carbs | ~7.0g | ~8.3g |
| Fat | ~3.2g | ~2.6g |
| Fiber | ~1.8g | ~0.5g |
| Glycemic Index | ~35–45 (low) | ~55–65 (moderate) |
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
| Besan Chilla Alternative | Calories (kcal) per Medium Piece (40g) |
|---|---|
| Gobi suji chilla | 44 |
| Sprouted moong methi chilla | 47 |
| Onion Tomato chilla | 56 |
| Mixed millet and palak chilla | 59 |
| Tomato besan chilla | 61 |
| Whole wheat vegetable chilla | 61 |
| Sooji chilla | 62 |
| Lauki moong dal chilla | 62 |
| Besan and green peas chilla | 63 |
| Rice chilla | 64 |
| Kuttu chilla | 65 |
| Methi chilla | 67 |
| Ragi Vegetable chilla | 68 |
| Oats and amaranth leaves chilla | 68 |
| Barnyard millet and bottle gourd cheela | 68 |
| Amaranth Aloo chilla | 69 |
| Stuffed Paneer chilla | 69 |
| Drumstick leaves chilla | 69 |
| Matar besan and paneer chilla | 70 |
| Potato Onion chilla | 72 |
| Multigrain spring onion chilla | 72 |
| Suji oats vegetable chilla | 74 |
| Paneer Besan chilla | 74 |
| Moong dal palak chilla | 74 |
| Beetroot and cheese chilla | 75 |
| Sooji besan egg chilla | 76 |
| Oats and Besan chilla | 76 |
| Semolina cabbage chilla | 77 |
| Semolina vegetable chilla | 77 |
| Ragi and Besan chilla | 80 |
| Amaranth/Rajgira Chilla | 81 |
| Jowar Tomato chilla | 88 |
| Soya chilla | 93 |
| Sooji and sabudana chilla | 98 |
| Bajra dal chilla | 103 |
| Moong Dal Chilla | 104 |
🆕 Hint Just Got a Big Update — Version 2.0
We've just released the biggest update to Hint since launch — and if you're tracking besan chilla as part of a weight loss, diabetes, or high-protein breakfast plan, these features make it significantly more accurate and useful.
Custom Recipes — Track Your Exact Besan Chilla Recipe
No two besan chillas are the same. The calories in your chilla depend on the oil you use, whether you add paneer or egg, how thick you make the batter, and how large you make each piece. Version 2.0 lets you not only create recipes from scratch but also customise any existing Hint database entry to match your specific proportions. If your chilla is a little thicker than the standard entry, or you always add half a teaspoon of ghee, you can now save that as your own version. Log it accurately, every time.
Free AI Insights — Personalised to Your Goals
After every meal you log, Hint now generates a personalised insight based on your specific health goal. If you're eating besan chilla for weight loss, the insight shows whether your breakfast is within your calorie budget and flags your protein intake relative to your daily target. If you're managing diabetes, it assesses the glycemic load of your breakfast in the context of the full day. This is free for all users — no subscription required.
Apple Health Sync (iOS)
Hint now connects with Apple Health on iPhone. Your workouts and sleep sync automatically, giving you a complete picture of your calorie balance — especially useful if you're tracking besan chilla alongside a morning walk or workout.
300+ Strength Training Workouts — Now Free
The full Hint workout library — 300+ guided strength training and HIIT workouts with videos, previously Hint Pro only — is now completely free for all users. Pair your high-protein besan chilla breakfast with a structured morning workout, all tracked in the same app.
Trend Charts for Nutrition, Sleep & Workouts (Pro & Premium)
See how your breakfast nutrition — protein, calories, fiber — trends over days and weeks, not just today's log.
Coming to Android this July: Google Health Connect sync, free AI insights, and trend charts.
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.
🎁 Free Hint with Every Watch Purchase
Garmin watches: Purchase any Garmin watch from the Clearcals Store and receive 1 month of Hint Premium (worth ₹1,999) free. With Hint version 2.0, if your Garmin watch syncs to Garmin Connect and Garmin Connect is connected to Apple Health, your workouts flow automatically into Hint — no manual logging needed.
Apple Watch: Purchase any Apple Watch from the Clearcals Store and receive a free Hint Pro subscription. With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed.
References
- Nutritional quality and health benefits of chickpea: a review
- A review on nutritional composition, antinutritional components and health benefits of green gram
- A Review of Health-Beneficial Properties of Oats
- 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.
🔗 Connect with Asfia on LinkedIn
