Understanding the Protein Powerhouse: How much protein is in 1 sattu roti?

November 3, 2025 •

5 min read

Made from roasted Bengal gram, sattu flour is a protein-rich powerhouse, containing approximately 20-25 grams of protein per 100 grams. The protein content in a single sattu roti can vary, making it a valuable addition to a diet focused on increasing plant-based protein intake.

Quick Summary

The protein content of a sattu roti is not fixed and depends on its size, thickness, and the recipe used. Sattu flour is rich in plant-based protein, and when combined with other ingredients, it forms a nutritious, filling, and high-protein flatbread that supports muscle gain, weight management, and overall health.

Key Points

Variable Protein Content: The protein in one sattu roti is not a fixed number and varies based on size, thickness, and recipe.
High-Protein Sattu Flour: Sattu flour itself contains 20-25 grams of protein per 100 grams, making it an excellent plant-based source.
Stuffed Rotis Boost Protein: Stuffed sattu parathas typically contain more protein per serving due to the additional sattu in the filling.
Rich in Fiber: High fiber content in sattu aids digestion, promotes satiety, and supports weight management.
Low Glycemic Index: The low GI of sattu helps regulate blood sugar levels, making it a good choice for diabetics.
Superior to Plain Wheat Roti: Sattu roti generally provides a higher protein and fiber content compared to a standard whole wheat roti.
Nutrient-Dense Flatbread: Sattu roti is a good source of essential minerals like iron, magnesium, and calcium.

Sattu Roti: A High-Protein Flatbread Explained

For centuries, sattu has been a staple in parts of India, particularly Bihar, Jharkhand, and Uttar Pradesh, prized for its energy-boosting and cooling properties. Made from roasted and ground Bengal gram (chickpeas), it is a powerhouse of nutrients, especially protein and fiber. However, calculating the precise protein content in a single sattu roti can be tricky, as it depends heavily on the recipe and portion size. While a small, plain sattu roti might contain just a few grams, a larger, stuffed version can offer a significant amount, making it a great option for vegetarians, vegans, and anyone looking to increase their plant-based protein intake.

The Sattu Flour Foundation

The nutritional value of the final roti starts with the sattu flour itself. On average, 100 grams of sattu flour provides an impressive 20-25 grams of protein. This makes it a highly concentrated source of plant protein. The other key components of sattu flour are also beneficial:

Dietary Fiber: A single tablespoon (approx. 20g) of sattu can contain 5-7 grams of dietary fiber, promoting good digestive health.
Minerals: Sattu is a good source of essential minerals like iron, magnesium, and calcium, which are crucial for maintaining bone health and overall well-being.
Complex Carbohydrates: Sattu's complex carbs release energy slowly into the bloodstream, providing sustained energy levels and preventing the sudden spikes and crashes associated with simple sugars.

Factors Influencing Protein in One Sattu Roti

So, how much protein is in 1 sattu roti? It’s not a single number, but a range determined by several factors:

Recipe: Many sattu roti recipes blend sattu flour with whole wheat flour (atta). A higher proportion of sattu will naturally increase the protein content. For a simple, unstuffed roti, mixing equal parts sattu and whole wheat is common.
Size and Weight: A smaller, thinner roti will have less sattu and therefore less protein than a larger, thicker one. A typical homemade roti might weigh between 30-50 grams, while a large paratha could be over 100 grams.
Stuffing: The popular stuffed sattu paratha includes a filling made of sattu, onions, spices, and lemon juice. The addition of extra sattu in the filling significantly boosts the total protein count compared to a plain roti.
Cooking Method: Adding ghee or oil during cooking, while increasing calories, does not affect the protein content from the sattu itself.

Estimating the Protein in a Standard Sattu Roti

To estimate the protein content, let's consider a common recipe for a medium-sized stuffed sattu paratha:

Dough: 20g whole wheat flour (approx. 2g protein)
Filling: 20g sattu flour (approx. 4-5g protein)

In this scenario, a single stuffed sattu paratha could contain approximately 6-7 grams of protein. A simpler, unstuffed roti made with a 50/50 mix of sattu and whole wheat flour (totaling 40g flour) would contain slightly less, likely around 5 grams of protein. These are approximations, and the true value depends on your specific recipe and measurements.

Nutritional Comparison: Sattu Roti vs. Other Flatbreads

When comparing sattu roti to other Indian flatbreads, its protein and fiber content stand out, making it a superior choice for those with specific health goals.


Flatbread Type	Primary Ingredient	Approximate Protein (per medium roti)*	Notes
Sattu Roti	Sattu flour, whole wheat flour	~5-7 grams	High in plant-based protein and fiber, excellent for muscle gain and satiety.
Whole Wheat Roti	Whole wheat flour (atta)	~3-4 grams	Good source of fiber, but lower in protein than a sattu blend.
Jowar Roti	Jowar (sorghum) flour	~4-5 grams	Gluten-free, rich in antioxidants, and a good protein alternative.
Bajra Roti	Bajra (millet) flour	~4-5 grams	High in iron and fiber, another gluten-free option.

*Values are estimates based on standard medium-sized rotis.

Health Benefits of Incorporating Sattu Roti

Including sattu roti in your diet offers a variety of health benefits beyond its protein content:

Weight Management: The high fiber and protein content promote satiety, helping you feel full for longer and reducing overall calorie intake.
Blood Sugar Regulation: With a low glycemic index, sattu releases glucose slowly, making it beneficial for managing blood sugar levels and suitable for diabetics.
Improved Digestion: The insoluble fiber acts as a natural detoxifier, cleansing the colon and preventing constipation and bloating.
Sustained Energy: Sattu is a great pre-workout food, providing a slow and steady release of energy for athletes and active individuals.
Immunity Boost: Rich in minerals like iron, magnesium, and calcium, sattu helps support the immune system and overall well-being.

Making a Delicious and Healthy Sattu Roti

Creating a nutritious sattu roti at home is simple and allows you to control the ingredients. Here’s a basic recipe outline for a stuffed paratha, a common and delicious way to enjoy sattu:

Prepare the Dough: Knead a soft dough using whole wheat flour, a little oil or ghee, and water. Set it aside to rest.
Make the Filling: In a bowl, combine sattu flour with finely chopped onions, green chilies, grated ginger, garlic, chopped coriander leaves, lemon juice, and spices like carom seeds (ajwain) and mango pickle or powder (amchoor). Add a sprinkle of water to moisten the mixture enough to hold its shape.
Stuff and Roll: Take a small portion of the dough, flatten it into a disc, and place a spoonful of the sattu filling in the center. Seal the edges and gently roll it into a flatbread.
Cook and Serve: Cook the roti on a hot tawa with a little ghee or oil until golden-brown spots appear on both sides. Serve hot with curd and pickle.

For more health benefits, consider using organic sattu powder and serving it with a side salad rich in vitamin C to aid mineral absorption.

Conclusion

While the exact amount of protein in one sattu roti varies based on the recipe, its core ingredient, sattu flour, is indisputably a high-protein, nutrient-dense superfood. By combining sattu with whole wheat flour in a stuffed paratha, you can easily create a fulfilling meal that provides more protein than a standard wheat roti. For those on a high-protein diet or managing their weight, sattu roti is a traditional, delicious, and budget-friendly choice that delivers significant nutritional value.

For more information on the benefits of this traditional superfood, consider reading more about its history and health impact on reputable nutrition sites.

Frequently Asked Questions

The protein content varies, but a medium-sized stuffed sattu paratha can offer approximately 5-7 grams of protein, depending on the recipe and size.

Yes, sattu roti is excellent for muscle building, especially for vegetarians and vegans. The high-quality plant-based protein in sattu helps repair muscle tissue and supports muscle growth.

Sattu roti can aid in weight loss due to its high protein and fiber content, which helps you feel full for longer, reducing overall calorie intake and curbing cravings.

Sattu roti, especially when made with a mix of sattu flour and whole wheat, generally has a higher protein content than a plain whole wheat roti.

To increase the protein, use a higher proportion of sattu flour in the dough and stuffing. Additionally, you can serve it with protein-rich side dishes like curd or dal.

Sattu is rich in fiber, and for those unaccustomed to it, consuming large amounts initially may cause some digestive discomfort. It's best to introduce it gradually into your diet.

No, most sattu roti recipes combine sattu flour with whole wheat flour, which contains gluten. For a gluten-free version, use only sattu flour or mix it with a gluten-free flour alternative.