Sattu, a flour made from roasted Bengal gram (chickpeas) or barley, is a staple in many parts of India, prized for its nutritional density and cooling properties. A glass of sattu drink, also known as sattu sharbat, is a popular and refreshing way to consume this superfood, but its calorie content is not a one-size-fits-all number. The final caloric count depends heavily on the recipe and any added sweeteners. By understanding the base nutritional value and the impact of different ingredients, you can control your intake and align it with your dietary goals.
The Base Caloric Value of Sattu
The foundation of any sattu drink is the roasted gram flour itself. A typical serving size for a glass of sattu drink is generally considered to be 20 to 30 grams of sattu powder. The raw flour contains a substantial number of calories due to its high concentration of complex carbohydrates and protein. On average, 100g of chana sattu powder contains around 390 to 413 kcal. For a single glass using 20 grams of powder, the base calories are relatively modest.
Factors that Influence the Calorie Count
Sweeteners and Additives
One of the most significant factors in the calorie count of a sattu drink is what you add to it. The traditional savory version (namkeen) often uses minimal, calorie-free ingredients, while the sweet version can add significant numbers through sugars.
- Sugar: Adding a tablespoon of white sugar can tack on an extra 48 calories. Many traditional recipes call for multiple spoons, pushing the total higher.
- Jaggery: A healthier alternative to refined sugar, a tablespoon of jaggery still adds around 50 calories. While it offers some minerals, it's still a source of added calories and carbohydrates.
- Honey: Used for sweetening in some variations, one tablespoon of honey contributes about 64 calories.
- Milk: Creating a sattu milkshake instead of using water adds extra calories from milk's fat and natural sugars. A glass of whole milk can add 150 calories or more.
- Spices: Spices like cumin powder and black salt have negligible caloric impact, making them ideal for a low-calorie version.
Sattu Drink Comparison: Sweet vs. Savory
| Ingredient | Standard Sweet Sattu Drink | Standard Savory Sattu Drink |
|---|---|---|
| Sattu Powder | 20g (~77 kcal) | 20g (~77 kcal) |
| Sweetener | 2 tbsp Sugar (~96 kcal) | None |
| Water | 1 glass (0 kcal) | 1 glass (0 kcal) |
| Flavorings | Lemon juice, ice | Black salt, roasted cumin, lemon juice |
| Estimated Total | ~173 kcal | ~80 kcal |
Note: These values are approximations and can vary based on exact quantities and ingredients.
Nutritional Benefits Beyond Calories
Regardless of the calorie count, a sattu drink offers numerous health benefits, cementing its reputation as a superfood.
- High in Protein and Fiber: Sattu is rich in plant-based protein and dietary fiber, which promotes satiety, aids digestion, and can help with weight management. Its high fiber content helps cleanse the colon and fight constipation.
- Natural Body Coolant: Especially during summer, sattu is consumed for its cooling properties, helping to combat dehydration and heatstroke.
- Low Glycemic Index: Sattu's low glycemic index means it releases energy slowly, preventing rapid blood sugar spikes. This makes it a suitable drink for people with diabetes, especially in its unsweetened form.
- Energy Booster: Packed with complex carbohydrates, a sattu drink provides sustained energy, making it an excellent pre-workout or morning beverage.
- Rich in Minerals: Sattu is a good source of essential minerals like iron, magnesium, and manganese, which support overall health and metabolism.
How to Make a Calorie-Conscious Sattu Drink
For those mindful of their calorie intake, preparing a simple, savory sattu sharbat is the best option. Here is a basic recipe:
- Ingredients: 2 tablespoons of sattu powder, 1 glass (about 250ml) of cold water, a pinch of black salt (kala namak), a pinch of roasted cumin powder (bhuna jeera), and the juice of half a lemon.
- Method: Mix the sattu powder with a little water first to create a smooth paste to avoid lumps. Add the rest of the water, spices, and lemon juice, stirring well until everything is combined. Serve chilled or with ice.
This preparation keeps the calorie count to a minimum while providing a refreshing and nutrient-packed drink. For those with a sweet tooth, using a natural, low-calorie sweetener or a smaller amount of honey is a better option than refined sugar.
Sattu for Weight Loss and Energy
For weight management, drinking sattu on an empty stomach with water and a few spices is highly recommended. The high fiber and protein content keep you feeling full for longer, reducing overall calorie consumption throughout the day. It's an excellent way to start your day with sustained energy, avoiding the crash associated with sugary drinks.
Conclusion
The number of calories in 1 glass of sattu drink is not a fixed number, but a customizable one. A simple, savory sattu drink with water and spices contains minimal calories, making it a highly nutritious and low-caloric beverage. However, adding sweeteners like sugar, jaggery, or honey can substantially increase the calorie count. By being mindful of your additions, you can enjoy all the health benefits of sattu—including its rich protein, fiber, and mineral content—while staying on track with your dietary goals. For a healthy and refreshing choice, sticking to the traditional savory preparation is your best bet.
Additional Sattu Recipes
- Sattu Lassi: A more substantial, sweet drink made by blending sattu with yogurt, a little jaggery or honey, and water.
- Sattu Porridge: A warm, comforting meal made with sattu, water, and spices.
- Sattu Paratha: Sattu flour is used as a nutritious, protein-rich filling for flatbreads.
- Litti Chokha: A famous Bihari dish featuring baked sattu balls served with mashed vegetables.
This article highlights the versatility and nutritional value of sattu, a testament to its status as a timeless superfood. For more information on its origins and health properties, you can explore resources such as the article by InstaCare on the 12 Incredible Health Benefits Of Sattu.
