What Is Sattu?
Sattu is an Indian dry roasted flour– usually made with roasted chana (gram/chickpeas) or a mixture of grains. The short roasting enhances the shelf-stability and gives a nutty flavor to the product, and makes it convenient to use in instant drinks, paratha/litti fillings or quick snacks. The flip side is that in villages, mofussil towns and small cities in Bihar, Uttar Pradesh, Jharkhand and parts of Madhya Pradesh (where sattu comes from) it’s a budget‑friendly everyday energy + satiety food — long before protein shakes hit the main stage.
Perhaps sattu has so endeared itself to us in this modern age, because it’s:
- High in (mainly chana‑based) plant protein,
- Fibre‑rich, and
- Easy (no cooking for drinks).
Protein in Sattu Per 100g
Most chana‑based sattu provides ~20–26 g protein per 100 g.
This number will vary depending on your ingredient base (chana vs barley vs mixed) and processing (with/without husk) as well as by brand. If you have doubts, read the nutrition label.
At a glance:
- Protein in sattu per 100g: ~20–26 g
- Most protein: usually roasted gram/chana sattu
- Less protein: barley sattu or composite‑flour mixes with a higher proportion of cereals
Protein in Sattu per Serving (Tablespoon, Glass, Roti)
And we don’t eat per-100g figures. A real‑life conversion using the 20–26% protein range:
1) 1 tablespoon (approx 10 g)
-
Protein: ~2.0–2.6 g
- Nice to get a blast of curd, raita or soup, without altering your full meal.
2) 2 tbls (about 20 g)
- Protein: ~4.0–5.2 g
3) 1 glass of sattu drink (25–40 g, either powder)
- 25 g: ~5.0–6.5 g protein
- 30 g: ~6.0–7.8 g protein
- 40 g: ~8.0–10.4 g protein
Tip: If it feels heavy increase gradually and drink plenty of water — sattu is fibre‑dense.
4) Sattu in paratha/stuffed roti
2–3 Tbsp (20–30 g) or so in stuffing per paratha is typical. Well, approximate 4-7.8 g protein can be expected from sattu alone; combine it with curd/dal/paneer which increases the per meal protein intake.
Types of Sattu and Their Protein Content
All sattu is not alike. If protein is what you’re after, then the base ingredient counts.
1) Chana / Roasted Gram Sattu (most popular, highest protein)
- Highest protein density among common varieties.
- Great combo of protein + fibre for fullness and sustained energy.
- Fitness, Satisfaction and Cost all go‑to choice.
2) Barley Sattu (cooling, lighter protein)
- Freely used as a cooling summer beverage.
- Protein levels in sattu are generally lower than those in chana sattu.
- Good for hydration/snacking but not top pick if max protein is goal.
3) Mixed‑Grain Sattu (protein varies)
- chana + barley + other grains can blend.
- Protein varies with the proportion; you need to read labels.
- Good for flavor/micronutrients but could dilute protein.
4) Flavoured/instant sattu
May include sugar or additives.
Always spot-check “protein per 100 g” and ingredients if you desire a clean profile.
Sattu Nutrition: Beyond Protein ( 100g)
General chana sattu nutrition summary (for 100 g, approximate values) :
| Nutrient | Typical Range |
|---|---|
| Protein | ~20–26g of protein |
| Carbohydrates | 55–65g carbohydrates Per Serving |
| Fibre | ~10-18g fibre* per 100g |
| Fat | Fat is generally low to moderate |
| Key minerals | Iron, magnesium, potassium Amount varies depending on brand and base ingredient. |
Why it matters: Not like just any other supplement, sattu as a singular food unites protein + fibre + complex carbs, indeed makes meals filling and applicable to everyday life.
Top Benefits of Sattu
1. Vegetarian/Vegan‑friendly protein boost
Chana sattu serves as a counterpoint to your daily input of proteins without involving meat or eggs or costly powders.
2. Strong satiety (protein + fibre)
This combination often leads to satiety, which can help prevent cravings and over-snacking.
3. Digestive support for many
The fibre content supports regularity. As a number of readers pointed out, if you’re unaccustomed to high fibre content, ramp up slowly.
4. Summer‑friendly hydration habit
It’s as much of a hot-weather classic as salty sattu sharbat with lemon, roasted cumin and kala namak.
5. Budget‑friendly nutrition
Often more affordable per serving than lots of packaged “health” drinks.
6. Versatility
Works for drinks, in parathas, bowls, even energy bites — easy to stick with it long-term.
Note: Individual responses vary. If you have medical issues (like kidney problems, extreme IBS, allergies) customize your portions with a doctor.
Is Sattu Good for Muscle Gain?
Short answer: Yes—as food. In order to gain muscle, you need three things: proper total daily protein, progressive training…and enough calories. Sattu adds to daily amount of protein but it’s less protein‑dense per scoop than whey.
Why it helps:
- Adds protein + carbs for energy to train.
- Fibre improves satiety between meals.
- Pairs well with curd/milk/paneer/tofu/dal.
Where it falls short vs whey:
- A 30–40 g sattu drink typically consists of ~6–10 g protein.
- A typical scoop of whey is 20–30 g protein.
Practical approach for lifters:
- Include sattu as part of a meal (beverage/paratha/in bowl) to enhance overall diet quality.
- Turn to whey only when you’re in need of a high‑protein shortcut post‑workout.
- Calculate your total daily protein (ie: 1.2-2.0 grams per kilogram of body weight, per day for active adults as a general guideline – seek professional advice!)
Sattu vs Whey Protein (Who Should Choose What?)
Choose Sattu if you want:
- A traditional, whole‑food option.
- Fibre and better fullness.
- Budget‑friendly nutrition.
- Versatile for drinks + meals (and not just shakes).
Choose Whey if you want:
- Protein count (in whole meal) is on the higher side with lesser calories.
- Fast, convenient post‑workout protein.
- A great daily-hitter to hit your goals easy and convenient.
Both worlds: Most people take sattu every day and whey only as needed.
How to Drink Sattu for Protein
1) Traditional Salty Sattu Drink (The Most common of All)
Ingredients (1 serving):
- 30–40 g sattu (≈ 3–4 tbsp)
- 250–300 ml/ extremely cold water (or buttermilk for more protein)
- ½ lemon (juice)
- ½ teaspoon roasted cumin (jeera) powder
- A little bit of kala namak/black salt (or regular salt)
- Optional: Finely chopped onion, Green chili and Coriander leaves.
Method: In a glass, mix sattu with little water first( prevents lumps ). Add remaining water, lemon, spices. Stir and serve chilled.
Protein check:
- Water: 6-10 g (of 30-40 g sattu).
- With buttermilk/curd: slightly higher protein.
2) Sweet Sattu Drink (Energy‑Friendly)
Ingredients (1 serving):
- 25–35 g sattu
- 250 ml water or milk
- Jaggery, or honey (optional; to taste)
- A pinch of cardamom
- Optional: ½ banana, for thickness and that thick shake‑like consistency
For fat loss: Choose water/low‑fat milk; limit sweeteners.
3) High‑Protein Sattu Shake (Gym‑Friendly)
Ingredients (1 serving):
- 35–45 g chana sattu
- 250 ml milk (or thick dahi mixed with water)
- 1 tablespoon peanut butter or a small handful of peanuts
- 1 small banana (optional)
- Cinnamon (optional)
- Ice (optional)
Why it works: Protein + calories — a good means for those who can’t seem to eat enough.
Upgrade: Supplement with 1 scoop whey if you want ~25–30 g more protein now.
4) Diabetic‑Friendly Salty Sattu (No Sugar Added Chana Powder)
Ingredients (1 serving):
- 25–30 g sattu
- 250–300 ml water or parched buttermilk
- Lemon juice
- Roasted jeera, kala namak
- Optional: mint, coriander
Note: Portion control matters. Served with salad or protein side (paneer/tofu/ fish/egg as per diet) to control glycaemic load.
Sattu for Weight Loss
Sattu can help with weight loss due to the satiating factor (protein + fibre). Use it as a substitute for high-calorie snacks, not as an add-on that increases total calories.
Best practices:
- favour salty sattu drink with lemon + spices, avoid heavy sugars..
- Maintain same size of serving (30 g sattu for one time in a day) for 2 to 3 weeks and monitor the changes in hunger/weight.
- Eat with vegetables/salads and plenty of water.
- Plan protein in each meal (dal, curd, paneer, tofu, eggs/meat as per diet).
Is Sattu Good for Diabetes?
Some people like unsweetened salty sattu as part of an optimized plan: because it’s a mix of fiber + protein, it can help with steadier energy. That being said, diabetes care is personal:
- Prefer unsweetened drinks (avoid jaggery/honey).
- Keep portion as small as possible (e.g., 25–30 g).
- Think about what else you with it (pair with protein/veg).
- If you're taking medication or have a chronic condition, chat with your provider for personal guidance.
Best Time to Drink or Eat Sattu
There is no best time,” but think about what you want to get from it:
- Morning (breakfast): Energy + fullness; go along with curd/milk for extra protein.
- Mid‑morning snack: Staves off hunger till lunch.
- Pre‑workout (60–90 min): Carbs + protein to fuel training.
- Post‑workout: If you require additional protein, use milk/curd or supplement with whey.
- Evening snack: Salty sattu : Can substitute fried/processed snacks.
How Much Sattu per Day?
A good daily range for most people is ~25-50 g (≈ 2 –5 tbsp), depending on digestion, calories and goals.
- New to sattu? Begin with 1–2 tbsp/day and increase by a week.
- High fiber can cause some gas/bloating if you go overzealous right off the bat.
Sattu Side Effects & Who Should Avoid
Possible side effects (usually portion‑related):
- Gas/bloating when you up the dose too quickly.
- Heavy stomach with large portions, especially without adequate water.
- Allergy/sensitivity information for legume allergy sufferers.
- Risk of constipation if fibre increases and water does not.
Who may need caution/medical guidance:
- Individuals with known legume allergy.
- Those with severe IBS‑like sensitivity.
- Those with protein/mineral condition management needs (e.g. some kidney problems).
Disclaimer: This article and guide is for informative purposes only and is not a substitute for professional medical advice.
Conclusion
If you want to learn more about protein in sattu, keep the following takeaways in mind:
- Protein per 100 g: ~20–26 g (the highest in chana sattu).
- True servings: 1 tbsp (approx. 10 g) = approx. 2.0–2.6 g; drink of 30–40 g ≈ 6–10 g.
- Best uses: Salty/sweet drinks, paratha filling, bowls and gym‑friendly shakes.
- Muscle gain: Sattu is your go‑to food; use whey when you need a high‑protein .
- Weight loss/diabetes: Choose unsweetened, portion‑controlled recipes; match with side of veg + protein.
- Safety: Well, you know, start small and expand slowly; personalize if you have medical conditions.
Make a simple habit — chana sattu, portion control, adequate hydration and combine with protein. That’s how sattu becomes a part of your regular daily nutrition rather than something you drink when the weather is particularly awful.
