How Much Protein in 100 Grams of Chana Sattu?

November 27, 2025 •

3 min read

Did you know that just 100 grams of Chana Sattu can provide around 20–25 grams of high-quality, plant-based protein? This traditional Indian superfood, made from roasted Bengal gram, is a nutritional powerhouse that supports muscle repair, digestion, and sustained energy.

Quick Summary

Chana sattu, or roasted chickpea flour, offers a robust plant-based protein source of approximately 20–25 grams per 100 grams, complemented by high fiber for satiety and improved digestion.

Key Points

High Protein: 100g of chana sattu typically contains 20-25g of high-quality plant-based protein.
Fiber Rich: Significant dietary fiber content aids digestion, gut health, and promotes satiety.
Sustained Energy: Complex carbohydrates provide a slow and steady release of energy without sugar spikes.
Mineral-Dense: A rich source of essential minerals like iron, magnesium, and potassium for overall wellness.
Weight Management: The high protein and fiber help keep you full, assisting with appetite control.
Versatile Superfood: Easily incorporated into drinks, parathas, and snacks for a nutritional boost.
Excellent for Vegans: A valuable and accessible protein source for vegetarian and vegan diets.

The Nutritional Breakdown of Chana Sattu

Chana Sattu is a flour made from dry-roasted Bengal gram, a type of chickpea. This simple processing method preserves the nutritional integrity of the legume, resulting in a nutrient-dense and highly digestible food product. Its impressive protein content is one of the main reasons it is considered a 'desi superfood' and has gained popularity among fitness enthusiasts and health-conscious individuals alike.

How Much Protein Is Actually in 100 Grams?

Based on comprehensive nutritional analysis, 100 grams of Chana Sattu typically contains between 20 and 25 grams of protein. This is a significant amount for a plant-based food and positions it as a valuable protein source for those on vegetarian or vegan diets. The roasting process makes the protein easier for the body to absorb compared to uncooked legumes.

Other Key Nutrients in 100g

Beyond its high protein count, Chana Sattu is packed with a host of other beneficial nutrients:

Dietary Fiber: With approximately 10–18 grams per 100g, it is excellent for promoting digestive health, preventing constipation, and aiding in weight management by promoting a feeling of fullness.
Complex Carbohydrates: Around 60 grams of carbohydrates provide sustained energy release, making it ideal for combating fatigue and maintaining stamina throughout the day.
Essential Minerals: It is a rich source of minerals crucial for overall health, including iron, magnesium, manganese, and potassium.
Low Glycemic Index: Chana Sattu has a low glycemic index, which helps regulate blood sugar levels, making it a good choice for people with diabetes.

How Chana Sattu Compares to Other Common Protein Sources

To put Chana Sattu's protein content into perspective, a comparison with other popular protein sources highlights its nutritional value.


Food Item	Protein (per 100g)	Notes
Chana Sattu	20–25g	Excellent plant-based source, also high in fiber.
Chicken Breast	31g	Higher protein content, but not suitable for vegetarians/vegans.
Paneer	18g	Dairy-based, a common vegetarian protein source.
Lentils (Dal)	9g	Good source, but less concentrated than Sattu flour.
Eggs	13g	Animal-based source, less protein per 100g than Sattu.

Versatile Ways to Add Sattu to Your Diet

Incorporating this nutritious flour into your daily meals is simple due to its versatility. Its roasted, nutty flavor works well in both sweet and savory preparations. Here are a few easy ideas to boost your protein intake with Chana Sattu:

Sattu Sharbat (Savory Drink): Mix 2-3 tablespoons of sattu powder with cold water, a pinch of salt, roasted cumin powder, and a squeeze of lemon juice. It's a refreshing and hydrating summer drink.
Sattu Paratha: Knead sattu powder into your regular wheat flour dough for a protein and fiber boost, or use it as a filling mixed with spices.
Sattu Laddoos: For a sweet, energy-boosting snack, mix sattu with melted jaggery or honey and a little ghee, then roll into balls.
Sattu Porridge: Combine sattu with milk (or a plant-based alternative), add jaggery for sweetness, and mix in some chopped nuts for a hearty breakfast.
Sattu Cheela (Pancakes): Mix sattu with water and spices to make a batter for savory, nutritious pancakes.

Conclusion: A Powerful and Accessible Protein Source

In summary, 100 grams of Chana Sattu is a fantastic and affordable way to consume 20 to 25 grams of high-quality, plant-based protein. Its robust nutritional profile, which includes fiber, complex carbohydrates, and essential minerals, makes it a superior choice for supporting muscle health, aiding digestion, and maintaining energy levels. Whether you are an athlete, a vegan, or simply looking to enhance your dietary intake, Chana Sattu is a wholesome and accessible superfood that can be easily integrated into a wide variety of meals and drinks for lasting health benefits.

For more information on the health benefits of Sattu, you can visit a reliable health and nutrition source such as Apollo 24|7's article on Sattu's protein content.

Frequently Asked Questions

Yes, sattu is excellent for muscle building. The high content of plant-based protein provides the necessary amino acids for muscle repair and growth, especially when consumed after a workout.

Chana sattu is made from roasted Bengal gram and typically contains 20-25g of protein per 100g. While besan (chickpea flour) is also high in protein, sattu's nutritional value is slightly different due to the roasting process.

Yes, consuming sattu daily is generally safe and beneficial. As a natural and wholesome food, it can be part of a balanced diet. However, moderation is key to avoid potential digestive discomfort if consumed in large quantities.

Yes, sattu can aid in weight loss. Its high protein and fiber content promote satiety, which helps reduce hunger cravings and prevents overeating. Drinking it on an empty stomach can also improve metabolism.

Sattu and whey protein serve different purposes. While whey protein provides a more concentrated and isolated dose of protein, sattu offers a more holistic nutritional profile with fiber, complex carbs, and minerals. Sattu is a whole food, whereas whey is a processed supplement.

Yes, sattu is well-known for its natural cooling properties. When mixed with water and lemon to make a sharbat, it helps replenish electrolytes and hydrate the body, making it a popular summer drink.

Yes, sattu is beneficial for people with diabetes. Its low glycemic index ensures a slow release of sugar into the bloodstream, preventing sudden spikes. The high fiber content also helps regulate blood sugar levels.

To make a simple savory sattu drink, mix 2-3 tablespoons of sattu powder in a glass of cold water. Add a pinch of black salt, roasted cumin powder, and a squeeze of fresh lemon juice. Stir well and serve.