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Beshan
Beshan has 381.1 calories per serving (100 Grams). It provides 22.4g protein, 57.8g carbs, and 6.7g fat. With a low glycemic index (GI: 38), this recipe is suitable for muscle gain, heart health, PCOS. The 10.8g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Beshan in the Hint app — India's comprehensive recipe and nutrition tracking platform.
381kcal
per 100 g
- Protein
- 22.4 g
- Carbs
- 57.8 g
- Fat
- 6.7 g
- GI
- 38 (Low)
Vegan High proteinHigh fibreLow sodium
Serves 1
- Serving Size 100 g (100 g)
- Calories381.1 kcal
- Carbs57.8 g (231.3 kcal)
- Protein22.4 g (89.6 kcal)
- Fat6.7 g (60.2 kcal)
Calories by portion
Calories and macros of Beshan for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 50 g | 50 | 191 | 11.2 | 28.9 | 3.3 |
| 100 g | 100 | 381 | 22.4 | 57.8 | 6.7 |
| 200 g | 200 | 762 | 44.8 | 115.6 | 13.4 |
Nutrition Label
Beshan
- Serving Size100 g (100 g)
- Calories381.1 kcal
- Carbs57.8 g
- Fiber10.8 g
- Sugar10.8 g
- Protein22.4 g
- Fat6.7 g
- Saturated fat0.7 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat3.0 g
- Cholesterol0.0 mg
- Sodium64.0 mg
Nutrition per 100g
- Calories381.1 kcal
- Carbs57.8 g
- Fiber10.8 g
- Sugar10.9 g
- Protein22.4 g
- Fat6.7 g
- Cholesterol0.0 mg
- Sodium64.0 mg
1 serving = 100g
Ingredients
Besan
100 g
How long to burn it off
Time a 65 kg adult needs to burn one serving (381 kcal).
- Brisk walking (5 km/h)96 min≈ 9,600 steps
- Running (8 km/h)40 min
- Cycling (moderate)49 min
- Yoga134 min
Glycemic Index
38 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Beshan | Boondi | Maisur Pak | Mysore pak |
|---|---|---|---|---|
| Calories | 381.1 kcal | 421 kcal | 138.2 kcal | 138.2 kcal |
| Carbs | 57.8 g | 58.4 g | 17.1 g | 17.1 g |
| Protein | 22.4 g | 8.3 g | 1.5 g | 1.5 g |
| Fat | 6.7 g | 17.1 g | 7.1 g | 7.1 g |
| Fiber | 10.8 g | 4.1 g | 0.7 g | 0.7 g |
| Sugar | 10.9 g | 40.5 g | 14 g | 14 g |
| Sodium | 64 mg | 24.6 mg | 22.5 mg | 22.5 mg |
| Cholesterol | 0 mg | 0 mg | 17 mg | 17 mg |
Health Goals Suitability
Weight Loss
At 381.1 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
Moderate glycemic index (GI: 38). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Excellent protein source with 22.4g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Zero cholesterol and low saturated fat (0.7g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (38) with 10.8g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (22.4g) supports healthy thyroid function.
Portion Guidance
Weight Loss
100 Grams (~100g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
100 Grams (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
100 Grams (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Reduce calories
Reduce serving size by 25% to save ~95.3 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Beshan stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (762.1-1143.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Beshan contains 381.1 kcal (22.4g protein, 57.8g carbs, 6.7g fat). That's 381.1 kcal per 100g. You can track exact portions in the Hint app.
At 381.1 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 38). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 38 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Beshan provides 22.4g protein per serving, making it a good protein source for muscle building and satiety.
Beshan at 381.1 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Beshan already has good protein (22.4g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (38) with 10.8g fiber supports insulin sensitivity — key for PCOS management.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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