Sattu's Nutritional Breakdown: How Much Protein in 200 Grams?
Sattu, often called 'the poor man's protein' in India, is a highly nutritious flour made from roasted Bengal gram (chickpeas) or other ground pulses and cereals. Its protein content can vary based on its composition, with chickpea-based Sattu typically offering the highest amount. On average, a 100-gram portion of chickpea Sattu provides around 20–25 grams of protein. Based on this average, a 200-gram serving of Sattu would contain approximately 40 to 50 grams of protein, a significant contribution to your daily intake.
Factors Affecting Sattu's Protein Content
While the 40-50 gram range is a reliable estimate for 200g of chickpea-based Sattu, several factors can influence the final number:
- Type of Grain: Sattu is not always made exclusively from chickpeas. Variants made from a blend of roasted barley, wheat, and other grains will have different nutritional profiles. For instance, barley-based Sattu generally has a lower protein content than its chickpea counterpart. Always check the product label for specific details.
- Processing Method: The traditional dry-roasting method helps retain most of the nutrients, but differences in grinding and processing can lead to minor variations in the flour's density and, by extension, its protein concentration per measured volume.
- Brand Variation: Different brands may source different quality chickpeas or use slightly different ratios in their blends, which can result in a protein content on the lower or higher end of the typical range. For example, one brand might list 22g of protein per 100g, while another might state 25g.
Beyond Protein: The Complete Nutritional Profile of Sattu
While the high protein content is a major draw, Sattu is a complete food package rich in other vital nutrients. A 100-gram serving also contains a substantial amount of dietary fiber, complex carbohydrates, and essential minerals. This balanced composition makes it excellent for sustained energy and digestive health.
For 200 grams of chickpea-based Sattu, the nutritional breakdown would approximately be:
- Protein: 40–50g
- Carbohydrates: 116–120g
- Dietary Fiber: 30–36g
- Fat: 12–14g
- Minerals: Significant amounts of iron, magnesium, and potassium.
Sattu vs. Common Protein Sources
To put Sattu's protein content in perspective, comparing it to other common food items can be helpful. This table shows the approximate protein content per 100 grams for various foods.
| Food Item | Protein (per 100g) | Notes |
|---|---|---|
| Chickpea Sattu | 20–25g | A robust plant-based source with added fiber. |
| Chicken Breast | 31g | Higher protein density but an animal-based source. |
| Paneer | 18g | A popular Indian dairy-based protein source. |
| Eggs | 13g | Excellent quality, complete protein, but lower quantity per 100g. |
| Cooked Lentils (Dal) | 9g | High in fiber but significantly less protein than Sattu. |
From the table, it is clear that Sattu holds its own as a potent plant-based protein source, often surpassing other common vegetarian options like paneer and lentils in protein concentration per 100g.
How to Incorporate Sattu into Your Diet
Sattu is incredibly versatile and can be used in numerous ways to boost your protein intake. Some popular methods include:
- Protein-rich drinks: A simple Sattu drink (sharbat) is made by mixing a few tablespoons of Sattu with water and a pinch of salt or jaggery. For a protein-packed breakfast, blend it into smoothies with fruits and nuts.
- Savory Dishes: Use Sattu as a stuffing for parathas (flatbreads) or in traditional dishes like Litti Chokha.
- Baking and Cooking: Sattu flour can be incorporated into pancakes, rotis, or even soups to increase their nutritional value.
- Snacks: Create healthy, protein-rich snacks like Sattu Ladoos by mixing Sattu with jaggery and ghee.
Potential Considerations
While generally safe and healthy, there are a few things to keep in mind:
- Digestive Discomfort: Due to its high fiber content, consuming too much Sattu too quickly can cause bloating or gas. It is best to start with a smaller portion and increase gradually.
- Mineral Absorption: Sattu contains phytates, which can interfere with mineral absorption. Pairing Sattu with vitamin C-rich foods can help counteract this effect.
- Ingredient Sensitivity: Individuals with celiac disease or gluten sensitivity should ensure they purchase a Sattu product made exclusively from chickpeas, as some variants contain wheat or barley.
Conclusion
In conclusion, 200 grams of standard chickpea-based Sattu powder provides an impressive 40 to 50 grams of high-quality plant-based protein. This makes it a nutritional powerhouse for vegetarians, vegans, and anyone looking to increase their protein and fiber intake. Its versatility and rich profile of essential minerals, complex carbohydrates, and fiber make it an excellent addition to a balanced diet. By understanding the nutritional facts and incorporating Sattu wisely, you can leverage this traditional superfood for better health, sustained energy, and effective weight management.
