Besan Barfi
Besan Barfi is a popular Indian sweet fudge made primarily from roasted chickpea flour (besan), ghee, and sugar, often flavored with cardamom. It has a dense, melt-in-your-mouth texture and is commonly garnished with nuts like pistachios or almonds. This dessert is a staple during festivals and celebrations across India and Pakistan.
🍽️ Nutrition at a glance
Besan Barfi is high in carbohydrates and fat due to its sugar and ghee content, but the chickpea flour provides a good source of plant-based protein and dietary fiber. A single piece typically contains around 150-200 calories.
Nutrition breakdown
| Calories | 175 kcal |
| Protein | 3.5 g |
| Carbs | 22 g |
| Fat | 8.5 g |
| Fiber | 1.5 g |
| Sugar | 14 g |
| Sodium | 30 mg |
| Iron | 1.2 mg |
| Magnesium | 25 mg |
| Phosphorus | 45 mg |
| Potassium | 90 mg |
| Zinc | 0.5 mg |
| Folate | 20 µg |
| Vitamin B6 | 0.05 mg |
| Manganese | 0.15 mg |
Per 1 piece (approximately 50 g) · estimated, varies by recipe
💡 What's interesting
This sweet is nutritionally interesting because it derives its protein and fiber from legumes (chickpeas), making it more nutrient-dense than many other sugar-based confections. Culturally, it's a beloved homemade treat often prepared for festivals like Diwali and shared as a gesture of hospitality.
