Sattu, a flour made from dry-roasted Bengal gram (chickpeas) or other grains, is a nutritional powerhouse popular in many parts of India. Often dubbed the 'poor man's protein,' it has gained recognition worldwide for its versatility and health benefits. For those focused on nutrition, understanding its exact protein content is key to meeting daily dietary goals.
Calculating Protein in 60g of Sattu
To determine precisely how much protein is in 60 g of sattu, we must first establish the average protein content per 100 grams. Based on various nutritional sources, the protein content of chana sattu typically ranges from 20 to 25 grams per 100 grams. This provides a straightforward basis for our calculation:
- Formula: (Protein per 100g / 100) * 60 = Protein in 60g.
- Low Estimate (using 20g per 100g): (20 / 100) * 60 = 12 grams of protein.
- High Estimate (using 25g per 100g): (25 / 100) * 60 = 15 grams of protein.
This means that a standard 60-gram serving, which is about four tablespoons of sattu, delivers between 12 and 15 grams of protein. This is a substantial amount for a single plant-based food source, particularly when compared to other common vegetarian options.
Factors Influencing Sattu's Protein Content
While chana sattu (made from Bengal gram) is the most common and protein-rich variety, the nutritional value can vary depending on its preparation and the ingredients used. Some regional versions are made from a blend of grains, which can slightly alter the final macronutrient profile.
- Type of Sattu: Sattu made from pure roasted Bengal gram offers the highest protein concentration. Varieties blended with roasted barley (jau) or wheat flour may have a slightly different balance of protein and fiber.
- Processing: The roasting and grinding process can also cause minor variations, but the overall nutritional profile remains very consistent across high-quality products.
The Complete Nutritional Profile of Sattu
Beyond its notable protein content, sattu is an excellent source of other vital nutrients that contribute to its superfood status. A 100-gram serving of sattu is not only packed with protein but also with dietary fiber, complex carbohydrates, and essential minerals.
- Fiber: Sattu contains a high amount of dietary fiber, which is crucial for digestive health, promoting regular bowel movements, and preventing constipation.
- Complex Carbohydrates: The carbohydrates in sattu are complex, providing a steady and sustained release of energy throughout the day, preventing energy crashes.
- Essential Minerals: Sattu is a good source of iron, magnesium, and potassium, which are important for blood pressure regulation, muscle function, and overall well-being.
| Food Item | Protein (per 100g) | Carbohydrates (per 100g) | Fiber (per 100g) |
|---|---|---|---|
| Sattu (Chana) | 20-25g | ~60g | ~15-18g |
| Eggs (cooked) | ~13g | ~1.1g | 0g |
| Lentils (Dal, cooked) | ~9g | ~20g | ~8g |
| Paneer (Indian Cheese) | ~18g | ~1.2g | 0g |
Beyond the Protein: Health Benefits of Sattu
Regularly incorporating sattu into your diet offers a multitude of health advantages beyond just its protein content. It's a natural, wholesome food that supports various bodily functions.
- Promotes Weight Management: The high protein and fiber content in sattu increase satiety, helping you feel full for longer and reducing overall calorie intake.
- Regulates Blood Sugar: With its low glycemic index, sattu is an excellent choice for regulating blood sugar levels, making it beneficial for diabetics.
- Natural Body Coolant: In hot weather, a sattu drink (sharbat) is a traditional and effective way to stay hydrated and cool down the body.
- Supports Digestive Health: The high fiber content acts as a prebiotic, promoting a healthy gut microbiome and aiding in digestion.
Incorporating Sattu into Your Diet
Sattu's mild, nutty flavor and fine texture make it a versatile ingredient in the kitchen. Here are some simple ways to include it in your daily meals:
- Refreshing Drink (Sattu Sharbat): Mix 2-4 tablespoons of sattu powder with cold water, a pinch of black salt, roasted cumin powder, and lemon juice. Stir well and serve.
- Sattu Paratha: Knead sattu powder with whole wheat flour, spices, and water to make dough. Stuff it with sattu filling for a protein-rich breakfast.
- Sattu Laddoos: Combine sattu with melted jaggery and ghee to form delicious, nutrient-dense sweet treats.
- Smoothies: Add a couple of tablespoons of sattu powder to your morning fruit smoothie for an extra protein boost.
Conclusion
A 60-gram serving of sattu provides a solid dose of 12 to 15 grams of protein, making it an affordable and highly effective option for increasing plant-based protein intake. Its balanced nutritional profile, which includes significant amounts of fiber, complex carbohydrates, and essential minerals, offers far more than just muscle-building support. From aiding digestion to regulating blood sugar and providing sustained energy, sattu is a true superfood that can be easily integrated into a wide variety of meals and drinks to promote overall well-being. For more information on its broader health impacts, you can consult reliable sources like Healthians.
