How many protein is in 100 g of sattu powder?

November 13, 2025 •

3 min read

Sattu powder, a traditional Indian superfood, contains an impressive 20 to 25 grams of protein per 100 grams, making it a powerful plant-based source for muscle growth and repair. This nutrient-dense flour, typically made from roasted Bengal gram, has been cherished for centuries for its affordability and health-boosting properties.

Quick Summary

A 100-gram serving of sattu powder contains 20-25 grams of protein, though the amount can vary based on the grains used. This plant-based superfood also provides significant amounts of fiber, complex carbohydrates, and essential minerals, supporting energy levels, digestion, and weight management.

Key Points

High Protein Content: 100 grams of chana (Bengal gram) sattu powder contains approximately 20-25 grams of plant-based protein.
Nutrient-Dense Superfood: Beyond protein, sattu is rich in fiber (15-18g per 100g), complex carbohydrates, and essential minerals like iron, magnesium, and calcium.
Variety Affects Content: The protein quantity can vary based on the type of sattu; for instance, barley sattu contains less protein than chickpea sattu.
Digestive and Blood Sugar Benefits: Its high fiber and low glycemic index help regulate digestion, prevent constipation, and stabilize blood sugar levels.
Versatile Culinary Ingredient: Sattu can be consumed in various forms, including refreshing drinks, stuffed parathas, and porridge, making it easy to incorporate into daily meals.
Aids Weight Management: The combination of high protein and fiber promotes satiety, helping to reduce appetite and manage weight effectively.
Natural Energy Booster: Its complex carbohydrates provide sustained energy, making it an excellent pre- or post-workout food.

Sattu's impressive protein content

Sattu, often dubbed the 'poor man's protein', is a nutritional powerhouse that offers an excellent plant-based alternative for meeting your daily protein needs. A 100-gram serving of chana (Bengal gram) sattu typically contains between 20 and 25 grams of protein. This high protein concentration is crucial for various bodily functions, including building and repairing muscle tissue, especially for vegetarians and vegans. Beyond just its quantity, sattu's protein is of good quality, aiding in sustained energy release and promoting a feeling of fullness that can assist with weight management.

The nutritional breakdown of sattu

In addition to its high protein count, sattu provides a range of other vital nutrients. It is a good source of complex carbohydrates, dietary fiber, and essential minerals. This combination makes it a slow-digesting food that provides sustained energy and helps regulate blood sugar levels.

Here is a general nutritional profile for 100 grams of chana sattu:

Calories: Approximately 378–413 kcal
Protein: 20–25 g
Carbohydrates: Around 58–60 g
Dietary Fiber: 15–18 g
Fat: 3–7 g
Minerals: Rich in iron, magnesium, potassium, and calcium

Factors affecting protein content

While chana sattu is the most common and protein-rich variant, the protein amount can differ based on the ingredients used. Some sattu is also made from roasted barley or a mix of different grains, which can alter the final nutritional profile.


Type of Sattu	Primary Ingredients	Approximate Protein (per 100g)	Key Nutritional Difference
Chana (Bengal Gram) Sattu	Roasted chickpeas	20–25 g	Excellent source of high-quality plant protein.
Barley (Jau) Sattu	Roasted barley	Lower than chickpea sattu	Higher fiber content, beneficial for digestion and cholesterol.
Mixed Grain Sattu	Roasted chickpeas, barley, wheat	Approximately 20 g	A balanced profile with benefits from multiple grains.

The versatility of sattu

Sattu's use extends far beyond a simple protein shake. Its versatility allows it to be incorporated into many recipes, making it easy to consume daily. Some popular methods include:

Sattu Sharbat (Drink): A refreshing beverage mixed with water, a pinch of salt, lemon juice, and cumin powder. It's a natural body coolant, especially popular during summer.
Stuffed Parathas: Sattu can be used as a high-protein filling for Indian flatbreads, creating a wholesome and filling meal.
Sattu Laddoos: A sweet and healthy snack made by mixing sattu with jaggery or honey and ghee.
Savory Snacks: Incorporate sattu into dough for kachoris, tikkis, or mix into pancake batter for added nutrition.
Porridge: A warm, nutritious breakfast made by cooking sattu with milk or water.

Health benefits of a sattu-rich diet

The health benefits of regular sattu consumption are numerous and well-documented. Its fiber content promotes digestive health by aiding regular bowel movements and preventing constipation. Sattu's low glycemic index helps regulate blood sugar levels, making it a good dietary option for people with diabetes. Furthermore, its rich nutrient profile, including iron and magnesium, supports overall energy, immunity, and bone health. For weight management, the combination of high protein and fiber promotes satiety, helping to reduce overall calorie intake.

Incorporating sattu for optimal protein intake

For those aiming to maximize their protein intake with sattu, it can be consumed in a post-workout shake mixed with milk, water, and perhaps a banana. This provides a quick and easily digestible protein source for muscle repair. Incorporating sattu into main meals, such as adding it to curries as a thickener or using it in breakfast porridge, is another excellent way to boost daily protein consumption. For individuals with gluten sensitivities, chickpea-based sattu is a naturally gluten-free option. However, it is always recommended to consult with a healthcare professional or nutritionist before making significant dietary changes, especially for those with pre-existing health conditions.

Conclusion

In conclusion, 100 grams of sattu powder, especially the common variety made from roasted Bengal gram, provides a substantial 20 to 25 grams of plant-based protein. This makes it a highly effective, affordable, and versatile ingredient for boosting protein intake, supporting muscle repair, and aiding in weight management. With its rich content of fiber, complex carbs, and essential minerals, sattu is far more than just a protein source; it is a holistic superfood that offers a wide array of health benefits. Whether enjoyed in a simple drink, a savory snack, or as a nutritious porridge, sattu is a valuable addition to a balanced diet for those seeking a natural and wholesome approach to nutrition.

Optional Outbound Link: For more detailed information on sattu's nutritional value and different types, refer to the Wellness Munch article.

Frequently Asked Questions

Sattu powder, especially when made from roasted Bengal gram, is a rich source of plant-based protein, though it is not a complete protein on its own. It's often combined with other grains, like in traditional Indian meals, to create a complete amino acid profile.

While individual needs vary, a typical recommendation is to consume 2 to 4 tablespoons (20-40 grams) of sattu powder daily, especially for those with an active lifestyle. It's best to start with a smaller amount to let your digestive system adjust to its high fiber content.

Yes, sattu powder can be beneficial for weight loss. Its high protein and fiber content promote satiety and help reduce appetite, leading to lower calorie intake. A morning sattu drink on an empty stomach is particularly effective for this purpose.

Sattu is made from roasted Bengal gram and is consumed cooked or raw. Besan, or gram flour, is made from unroasted raw chickpeas and must be cooked before consumption. Sattu also has a coarser texture and nuttier flavor.

Yes, sattu makes an excellent post-workout drink. Its high protein content supports muscle repair and growth after exercise, while its complex carbs help replenish energy stores.

Due to its high fiber content, consuming large quantities of sattu too quickly can cause bloating or gas, especially if your body is not used to a high-fiber diet. Introducing it gradually and drinking plenty of water can help mitigate this.

Yes, sattu is generally considered safe for people with diabetes. It has a low glycemic index, meaning it releases glucose slowly into the bloodstream and helps stabilize blood sugar levels.