The Nutritional Breakdown: How much protein is in sattu per 100g?
Sattu, a traditional Indian flour made from dry-roasted pulses, primarily Bengal gram (chickpeas), is celebrated for its dense nutritional profile. The exact protein content can vary slightly depending on the source and processing, but most reputable sources agree on a consistent range for chana sattu.
For chana sattu, the most common variety, the protein content typically falls between 20 and 25 grams per 100g. Some studies and nutritional databases have reported figures as high as 26 or even 28 grams, placing it among the highest plant-based protein sources available. This impressive concentration makes sattu a highly efficient way for vegetarians and vegans to meet their daily protein requirements.
Factors Influencing Sattu's Protein Content
While chana sattu is the protein champion, other types of sattu have different nutritional compositions. For example, barley sattu contains less protein but more fiber. Multigrain sattu, which blends several roasted grains, offers a more balanced nutrient profile where the protein content can also vary. This means when considering how much protein is in sattu per 100g, it is important to know the primary ingredient.
Beyond Protein: A Look at Sattu's Full Nutritional Profile
Sattu offers more than just protein. Its unique dry-roasting process preserves a wealth of other nutrients, making it a true superfood. Here is a summary of the additional components found in a typical 100g serving of sattu:
- Fiber: With up to 18 grams of dietary fiber per 100g, sattu is excellent for digestive health, promoting regular bowel movements and improving gut health.
- Carbohydrates: It contains complex carbohydrates that release energy slowly, providing sustained energy levels and preventing the sugar spikes common with other energy sources.
- Fat: Sattu is naturally low in fat, with about 5-7 grams per 100g, most of which are heart-healthy unsaturated fats.
- Minerals: It is a rich source of essential minerals, including iron, magnesium, potassium, phosphorus, and calcium.
- Vitamins: Sattu also provides various B vitamins, such as thiamine, riboflavin, and niacin.
The Health Benefits of Sattu's Protein
Sattu's high protein and fiber content contribute to several significant health benefits. The plant-based protein is crucial for muscle repair and growth, making it a valuable addition for athletes and fitness enthusiasts. Its ability to promote a feeling of fullness also makes it an effective tool for weight management by curbing appetite and reducing overall calorie intake.
Sattu vs. Common Protein Sources
To put its protein content into perspective, a comparison with other popular food items is useful. The figures below highlight how much protein is in sattu per 100g compared to other sources.
| Food Item | Protein (per 100g) | Notes |
|---|---|---|
| Chana Sattu | 20-25g | A potent, plant-based source, also rich in fiber and minerals. |
| Chicken Breast | 31g | A high-protein animal source, but lacks fiber. |
| Whey Protein (1 scoop, 32g) | 25g | A highly concentrated protein supplement, but without sattu's natural fiber. |
| Paneer | 18g | A popular dairy-based protein option in India. |
| Eggs | 13g | An animal source that offers complete protein. |
| Cooked Lentils (Dal) | 9g | Another plant-based source, but lower in protein density than sattu. |
Incorporating Sattu into Your Diet
Sattu's versatility means it can be incorporated into a wide variety of meals, both sweet and savory. Here are a few simple ways to enjoy its nutritional benefits:
- Sattu Sharbat: A refreshing and classic summer drink, made by mixing sattu with cold water, a pinch of salt, roasted cumin powder, and a squeeze of lemon juice.
- Sattu Paratha: Sattu mixed with spices and used as a stuffing for parathas, a traditional flatbread.
- Sattu Laddoos: A nutritious and protein-packed sweet snack, often made with jaggery or dates.
- Sattu Porridge: Cooked with milk or water for a wholesome, energizing breakfast.
For those seeking a natural and affordable way to increase their protein intake, sattu is an excellent choice. Its robust nutritional profile provides comprehensive benefits, not just for muscle health but for overall vitality. For more detailed information on sattu, you can check out resources like the Beastlife blog on sattu's protein content.
Conclusion: A Protein Powerhouse
In summary, sattu provides an impressive amount of protein, with the popular chana sattu variety delivering 20-25 grams per 100g. This makes it a nutritional powerhouse, especially for those following a plant-based diet. But its benefits extend far beyond protein, with high levels of fiber, complex carbs, and essential minerals that support digestion, sustained energy, and overall health. Whether enjoyed as a revitalizing drink or a filling meal, incorporating sattu into your diet is a smart and delicious way to boost your nutritional intake.
