Demystifying the Numbers: How Many Calories in 2 Tablespoons of Chana Sattu?

November 13, 2025 •

3 min read

Approximately 77 calories are in 2 tablespoons (20 grams) of chana sattu. This roasted Bengal gram flour is a traditional Indian superfood prized for its dense nutrient profile, high protein, and fiber, making it a valuable addition to many diets.

Quick Summary

A 2-tablespoon serving of chana sattu typically contains about 77 calories, along with substantial protein and fiber. This article details its nutritional value, health benefits, and best ways to consume it.

Key Points

Calorie Count: Two tablespoons (20g) of chana sattu contain approximately 77 calories.
High Protein & Fiber: Sattu is rich in plant-based protein and dietary fiber, which promotes satiety and aids digestion.
Weight Management: Its low-calorie and high-fiber profile helps control appetite and supports weight loss efforts.
Natural Coolant: Consuming sattu, especially in a drink, helps regulate body temperature and combat summer heat.
Versatile Ingredient: Sattu can be used in a variety of recipes, from energizing drinks and savory parathas to healthy snacks like laddoos.

The Calorie Count Explained

While the exact calorie count can vary slightly depending on the brand and specific preparation, a standard serving size of 2 tablespoons (around 20 grams) of chana sattu contains roughly 77 calories. This makes it a low-calorie yet energy-dense food. The macronutrient composition for this serving size includes a significant amount of protein and dietary fiber, contributing to its satiety and overall health benefits. The caloric intake from sattu is considered sustained energy, as it primarily comes from complex carbohydrates rather than simple sugars.

Comprehensive Nutritional Profile

Beyond the calories, chana sattu offers a robust nutritional profile that supports various bodily functions. The values below are based on a 100g serving for a clearer comparison, reflecting its density as a superfood.


Nutrient	Approximate Value (per 100g)
Calories	390-413 kcal
Protein	20-26 g
Dietary Fiber	18 g
Carbohydrates	60-65 g
Fat	5-7 g
Iron	Rich source
Magnesium	Rich source
Calcium	Rich source

Health Benefits of Chana Sattu

Aids in Weight Management

Chana sattu is an excellent food for weight management due to its high protein and fiber content. The protein helps boost metabolism and promote fat burning, while the fiber keeps you feeling full for longer periods, reducing overall calorie intake. Consuming sattu in a simple drink on an empty stomach is particularly effective for curbing hunger pangs.

Boosts Energy Naturally

Rich in complex carbohydrates, sattu provides sustained energy without causing blood sugar spikes. It is an ideal pre-workout drink or midday meal that keeps you energized and active throughout the day, combating fatigue and avoiding cravings for sugary snacks.

Improves Digestion

The high dietary fiber, particularly insoluble fiber, in chana sattu promotes digestive health by ensuring regular bowel movements and preventing issues like constipation, bloating, and acidity. It also acts as a natural cleanser for the colon, flushing out toxins from the digestive tract.

Provides a Cooling Effect

Known as a natural coolant, sattu is particularly beneficial during hot summers. A refreshing sattu drink helps hydrate the body and regulate body temperature, preventing heatstroke and keeping you cool and refreshed.

Supports Heart Health

Chana sattu contains essential minerals like magnesium and potassium that are beneficial for heart health. Its high fiber content also helps in managing cholesterol levels, which in turn supports cardiovascular well-being.

Comparing Sattu to Other Powders


Feature	Chana Sattu (Roasted Bengal Gram)	Besan (Unroasted Gram Flour)	Whey Protein Powder
Calorie Count (approx. 20g)	~77 kcal	Varies, typically higher	Varies, can be lower or higher
Protein Source	Plant-based	Plant-based	Animal-based (dairy)
Process	Roasted & ground	Raw & ground	Processed from milk
Fiber Content	High	Low	None
Glycemic Index	Low	Medium	Varies by type
Digestibility	Easy to digest	Can be heavier	Highly digestible
Use Case	Versatile: drinks, savory, sweet	Batter for snacks, curries	Post-workout shake, supplement

How to Incorporate Chana Sattu into Your Diet

Chana sattu's versatility allows for numerous delicious and healthy preparations:

Sattu Sharbat: A simple, refreshing drink made by mixing 2 tablespoons of sattu with water, a pinch of salt, roasted cumin powder, and lemon juice. A sweet version can be made with jaggery or honey.
Sattu Paratha: A nutritious flatbread with a spicy sattu filling, popular for breakfast or lunch.
Sattu Laddoos: A healthy sweet snack made by mixing sattu with jaggery and ghee.
Sattu Buttermilk (Chaas): A savory, cooling drink made by blending sattu with buttermilk, cumin, and mint.
Sattu Porridge: A quick and nutritious breakfast option made by cooking sattu with milk or water.

Conclusion

Chana sattu is a nutrient-rich, low-calorie superfood that is incredibly beneficial for overall health. A serving of 2 tablespoons provides around 77 calories, alongside substantial protein and fiber, making it an excellent choice for weight management, boosting energy, and improving digestion. Whether enjoyed as a refreshing summer drink or incorporated into traditional dishes, sattu offers a simple yet powerful way to enhance your dietary intake naturally.

For more information on the various health benefits of sattu, you can refer to sources like Healthians.

Frequently Asked Questions

Yes, sattu is excellent for weight loss. Its high protein and fiber content keeps you feeling full for longer, reducing overall calorie intake and helping to boost your metabolism.

For weight loss, a popular method is to mix 2 tablespoons of sattu with water, a pinch of salt, and lemon juice. This drink is best consumed on an empty stomach in the morning.

Sattu is made from roasted and ground chickpeas (Bengal gram), whereas besan is made from raw and ground chickpeas. This roasting process gives sattu a unique flavor and makes it easier to digest.

Yes, moderate daily consumption of sattu is generally safe and beneficial. It helps with detoxification, boosts energy, and improves digestive health.

While sattu is generally easy to digest, excessive consumption due to its high fiber content can cause gas or bloating in some individuals. It is best to start with a small amount and increase it gradually.

Chana sattu is a plant-based protein that contains a good amount of essential amino acids. However, for a complete profile, it's best to include other protein sources in your diet, as is the case with most plant proteins.

People with allergies to chickpeas should avoid sattu. Health experts also advise that individuals with kidney or gallbladder stones should consume it with caution, as should anyone who finds legumes difficult to digest.