Sattu: Calories, Nutrition and Health Benefits
Traditional Indian superfood made from roasted gram flour, packed with protein, fiber, and essential nutrients for sustained energy.
Quick Nutrition Facts
Per 100g Sattu Powder
| Nutrient | Amount |
|---|---|
| Calories | 380 kcal |
| Protein | 20g |
| Carbohydrates | 65g |
| Fiber | 9g |
| Sugars | 3g |
| Fat | 5g |
| Iron | 9mg |
| Calcium | 150mg |
| Magnesium | 180mg |
| Potassium | 900mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Sattu provides 20g of plant-based protein per 100g and has a low glycemic index (30-35), making it ideal for blood sugar control and sustained energy. The high fiber content (9g) supports digestive health and weight management.
Myth Busters
MYTH #1: Sattu Is Too High in Calories for Weight Loss
TRUTH: While 100g has 380 calories, a typical serving (30g) has only 115 calories. The high protein and fiber promote fullness, reducing overall calorie intake. Many studies show sattu aids weight management when consumed properly.
MYTH #2: Sattu Is Only for Summer Cooling
TRUTH: While sattu's cooling properties make it popular in summer, its nutritional benefits are year-round: protein for muscle health, fiber for digestion, low GI for diabetes, and minerals for overall wellness.
MYTH #3: Sattu Has No Protein Quality
TRUTH: Sattu provides complete amino acid profile when paired with whole grains. The protein quality is excellent for plant-based sources, with 20g per 100g comparable to dairy products.
MYTH #4: Diabetics Should Avoid Sattu Due to Carbs
TRUTH: Sattu has a low glycemic index (30-35) and high fiber that slows sugar absorption. It's actually recommended for diabetics to maintain stable blood sugar levels.
MYTH #5: Sattu Causes Gas and Bloating
TRUTH: Some people experience initial bloating due to high fiber. Start with small amounts (1-2 tablespoons), gradually increase, drink plenty of water, and soak sattu for 10 minutes before consumption to improve digestibility.
MYTH #6: Store-Bought Sattu Is Unhealthy
TRUTH: Quality sattu powder is minimally processed - just roasted and ground chickpeas or grains. Choose brands without added sugars, salt, or preservatives. Homemade and commercial sattu have similar nutritional profiles.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High protein (20g) and fiber (9g) promote fullness, reduce cravings. Low GI prevents hunger spikes. |
| Muscle Gain | | Excellent plant protein (20g per 100g), 65g carbs for energy, iron for oxygen transport, magnesium for muscle function. |
| Diabetes Management | | Low GI (30-35), high fiber slows sugar absorption, improves insulin sensitivity. |
| PCOS Management | | Low GI, high protein balances hormones, fiber supports digestion, anti-inflammatory properties. |
| Pregnancy Nutrition |  | Rich in iron (9mg) prevents anemia, protein for fetal growth, calcium for bones. |
| Viral/Flu Recovery | | Easy to digest, provides protein for recovery, minerals for immune function, cooling properties soothe fever. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Sattu
Understanding how sattu affects your blood glucose helps optimize consumption for stable energy and blood sugar control.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Sattu for Blood Sugar
Pairing sattu with complementary foods enhances its blood sugar benefits:
- 🥛 Buttermilk or curd - Probiotics aid digestion, protein slows absorption
- 🍋 Lemon juice - Enhances flavor, adds vitamin C, improves mineral absorption
- 🥄 Jaggery (small amount) - Natural sweetness with minerals, moderate amount
- 🥒 Cucumber slices - Hydration, cooling effect, minimal calories
This combination provides sustained energy, stable blood sugar, and enhanced nutrient absorption.
Cultural Significance
Sattu has been consumed in India for over 2,000 years, originating in the Bihar and Eastern UP regions.
In India:
- Staple food in Bihar, Jharkhand, UP, and West Bengal
- Made from roasted chana (Bengal gram), barley, or mixed grains
- Traditional summer drink (sattu sharbat) for cooling
- Ayurveda recognizes sattu as cooling, digestive, and strengthening
- Used in traditional fasting and religious observances
Regional Variations:
- Bihar/UP: Chana sattu with salt, cumin, lemon
- Punjab: Sweet sattu with milk and sugar
- Maharashtra: Bhajani (mixed grain sattu)
- Modern: Protein powder substitute, smoothie ingredient
Compare & Substitute
Sattu vs Similar Protein Sources (Per 100g)
| Nutrient | 🌾 Sattu | 🥛 Whey Protein | 🌰 Peanut Powder | 🥄 Chickpea Flour |
|---|---|---|---|---|
| Calories | 380 kcal | 350 kcal | 330 kcal | 387 kcal |
| Carbs | 65g | 5g | 24g | 58g |
| Fiber | 9g | 0g | 8g | 11g |
| Protein | 20g | 80g | 50g | 22g |
| Fat | 5g | 3g | 14g | 6g |
| Iron | 9mg | 0.5mg | 2mg | 5mg |
| Calcium | 150mg | 100mg | 80mg | 45mg |
| Price | Low | High | Medium | Low |
| Best For | Complete | Post-workout | Flavor | Cooking |
Frequently Asked Questions
Is sattu good for weight loss?
Yes, sattu is excellent for weight loss when consumed properly. Despite being calorie-dense (380 per 100g), a typical serving (30g) has only 115 calories with 6g protein and 3g fiber.
Best practices: Consume 2-3 tablespoons (30g) as morning drink with water/buttermilk, drink before meals to reduce appetite, use in rotis instead of regular wheat flour, pair with vegetables for complete meal.
Can diabetics eat sattu?
Yes, sattu is highly recommended for diabetics. It has a low glycemic index (30-35) and high fiber content (9g per 100g) that slows sugar absorption.
Tips for diabetics:
- Mix 2-3 tablespoons in buttermilk or water
- Avoid adding sugar; use minimal jaggery or salt instead
- Consume with meals or as mid-meal snack
- Monitor blood sugar to understand personal response
Studies show sattu can improve insulin sensitivity and reduce blood sugar spikes.
How much protein is in sattu?
Sattu contains 20g of protein per 100g powder, making it an excellent plant-based protein source.
A typical serving:
- 2 tablespoons (30g) = 6g protein
- 1/4 cup (40g) = 8g protein
- 1/2 cup (80g) = 16g protein
For muscle gain or high-protein diets, consume 40-60g sattu daily in drinks, smoothies, or rotis.
What are the main health benefits of sattu?
Key Benefits:
- Blood Sugar Control: Low GI (30-35) maintains stable glucose levels
- Weight Management: High protein and fiber reduce appetite
- Muscle Building: 20g protein per 100g supports muscle growth
- Digestive Health: 9g fiber promotes regular bowel movements
- Iron Rich: 9mg iron prevents anemia and boosts energy
- Cooling Properties: Natural body coolant in summer heat
- Bone Health: 150mg calcium supports bone density
When is the best time to drink sattu?
Depends on your goal:
- Weight Loss: Early morning on empty stomach or between meals (reduces appetite).
- Muscle Gain: Post-workout within 30 minutes or pre-workout 45 minutes before.
- Diabetes: Mid-morning or evening snack with stable blood sugar.
- Summer Cooling: Anytime during hot weather for hydration.
- Energy Boost: Mid-morning or afternoon to combat fatigue.
IMPORTANT NOTE
Avoid drinking sattu late at night if you have digestive sensitivity.
Is sattu better than whey protein?
Sattu and whey serve different purposes:
Whey Protein:
- Higher protein (80g vs 20g per 100g)
- Faster absorption, ideal for immediate post-workout
- No carbs or fiber
- More expensive
- Dairy-based (not suitable for vegans)
Sattu:
- Complete nutrition with carbs, fiber, minerals
- Sustained energy release, ideal for meal replacement
- Plant-based, suitable for vegans
- More affordable
- Additional health benefits (cooling, digestive support)
Recommendation: Whey for muscle building and quick recovery; sattu for overall nutrition, sustained energy, and budget-friendly plant protein.
How to prepare sattu drink?
Basic Sattu Drink Recipe:
Ingredients:
- 2-3 tablespoons sattu powder (30g)
- 1 glass cold water or buttermilk (250ml)
- Pinch of salt and roasted cumin powder
- Lemon juice (optional)
- Jaggery or salt to taste
Method:
- Mix sattu powder with 2-3 tablespoons water to make smooth paste
- Add remaining water/buttermilk gradually while stirring
- Add salt, cumin, lemon juice
- Mix well, no lumps
- Serve chilled
Variations: Sweet sattu (milk + sugar), spicy sattu (green chili + coriander), protein shake (sattu + banana + milk).
Can I drink sattu daily?
Yes, daily sattu consumption is safe and beneficial for most people.
Recommended amounts:
- Adults: 30-60g (2-4 tablespoons) daily
- Children (8+): 15-30g daily
- Athletes: 60-80g daily for protein needs
Caution:
- Start small (1-2 tablespoons) if new to sattu
- Drink plenty of water to avoid digestive issues
- Consult doctor if you have kidney problems (high protein)
Track your meals with NutriScan app to see how sattu fits your personal nutrition goals.
