Sattu, a traditional flour native to the Indian subcontinent, has been cherished for centuries as a powerhouse of nutrition and a source of sustained energy. Made from dry-roasted pulses or cereals, its most common form is chana sattu, derived from roasted Bengal gram (chickpea). Its versatility and robust nutritional profile have propelled it from a regional staple to a globally recognized superfood. For those looking to incorporate it into their diet, understanding the specific nutritional content is key.
The Nutritional Breakdown of 100g of Sattu
A 100-gram serving of sattu provides a comprehensive array of macronutrients and micronutrients. While minor variations exist depending on the source and preparation, the following figures are representative of standard chana sattu.
Macronutrients in Detail
- Calories: Approximately 378-413 kcal. Sattu is an energy-dense food, providing substantial calories for sustained activity.
- Protein: Around 20-26 grams. This high protein content makes sattu an exceptional plant-based protein source for vegetarians, vegans, and athletes seeking muscle repair and growth.
- Carbohydrates: Roughly 58-65 grams. The carbohydrates in sattu are complex, leading to a slow and steady release of energy without causing rapid spikes in blood sugar levels.
- Dietary Fiber: Approximately 15-18 grams. This significant fiber content aids digestion, promotes regular bowel movements, and contributes to a feeling of fullness, which is beneficial for weight management.
- Fat: Low, at around 3-7 grams. The fat content is minimal, with a good proportion of healthy unsaturated fats.
Key Minerals and Vitamins
Sattu is also rich in vital micronutrients that contribute to overall health:
- Iron: 5-7 mg, essential for red blood cell production and combating fatigue.
- Magnesium: 150-180 mg, crucial for muscle function, nerve function, and blood pressure regulation.
- Calcium: 70-100 mg, vital for bone health and density.
- Potassium: 800-825 mg, important for maintaining electrolyte balance.
- B-Vitamins: Contains B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), and B9 (Folate), which are key for energy metabolism.
Different Types of Sattu and Their Nutritional Variations
While chana sattu is the most popular, other varieties exist with slightly different nutritional profiles. The primary ingredient determines the specific characteristics.
| Feature | Chana Sattu | Barley Sattu | Multigrain Sattu |
|---|---|---|---|
| Primary Ingredient | Roasted Bengal Gram (Chickpea) | Roasted Barley | Blend of Grains (e.g., barley, wheat, chickpeas) |
| Protein per 100g | High (20-26g) | Moderate | Balanced, depends on mix |
| Fiber per 100g | High (15-18g) | Very High (rich in soluble fiber) | Balanced |
| Carbohydrates per 100g | Moderate (58-65g) | High | Balanced, depends on mix |
| Glycemic Index | Low | Low (lower than chana sattu) | Moderate (intermediate) |
| Energy | Sustained release | Sustained release | Balanced release |
| Cooling Properties | Yes | Very effective | Yes |
Health Benefits of Incorporating Sattu into Your Diet
Beyond its raw nutritional value, regular sattu consumption offers several health benefits:
- Supports Digestive Health: The high insoluble fiber content acts as a natural cleanser for the colon, preventing constipation and aiding in detoxification.
- Aids in Weight Management: The combination of high protein and fiber keeps you feeling full for longer, reducing overall calorie intake and suppressing unnecessary snacking.
- Natural Body Coolant: Sattu drinks are a traditional remedy for beating the summer heat, helping to regulate body temperature and prevent dehydration.
- Regulates Blood Sugar: With its low glycemic index, sattu is beneficial for individuals with diabetes as it prevents rapid spikes in blood sugar levels.
- Boosts Energy Levels: The steady release of complex carbohydrates provides prolonged energy, making it an excellent pre-workout or breakfast option.
- Promotes Heart Health: Rich in potassium and magnesium, sattu helps in maintaining healthy blood pressure levels and supports overall cardiovascular health.
Practical Ways to Consume Sattu
Sattu's versatility allows for easy integration into a daily diet through various preparations:
- Sattu Sharbat (Drink): The simplest method. Mix 2-3 tablespoons of sattu with cold water, a pinch of black salt, roasted cumin powder, and a squeeze of lemon juice for a refreshing, protein-rich beverage.
- Sattu Paratha: Sattu mixed with spices, onions, and chilies is used as a nutritious stuffing for whole wheat parathas.
- Sattu Laddoos: For a sweet treat, sattu is combined with jaggery and ghee to make energy-boosting, wholesome laddoos.
- Sattu Porridge: A thick, warm porridge can be made by mixing sattu with milk (or a dairy-free alternative) and a touch of sweetener like jaggery or honey.
- In Smoothies: Add a couple of spoonfuls to your morning smoothie for an extra protein and fiber kick. It blends well with fruits like bananas or berries.
Sattu Versus Processed Protein Supplements
While sattu offers a solid dose of plant-based protein, it's important to understand its difference from concentrated protein powders like whey. A 100-gram serving of chana sattu provides around 20-26g of protein, while a 30-gram scoop of whey protein can offer a similar amount. However, sattu provides this protein along with a high amount of fiber, complex carbs, and essential minerals, offering a complete and wholesome nutritional package. It is also significantly more affordable and less processed than most supplements. The choice depends on one's specific dietary goals—a supplement is for concentrated protein, while sattu is a nutrient-dense whole food.
Conclusion
For those wondering how much Sattu is in 100 grams, the answer lies in a comprehensive nutritional profile rich in protein, fiber, and essential minerals. With roughly 20-26g of protein, 58-65g of complex carbohydrates, and 15-18g of dietary fiber, a 100g serving is a nutritional powerhouse. Its benefits range from aiding digestion and weight management to providing sustained energy and regulating blood sugar. Easily incorporated into a variety of dishes and drinks, sattu is an accessible and powerful superfood for enhancing overall health.
For more information on the health benefits of sattu, refer to studies like 'Standardization and quality profile of sattu mix' published by the National Institutes of Health.
