Protein Content in 100g of Sattu
Discover the impressive protein content in 100g of Sattu, making this traditional Indian superfood an excellent plant-based source for muscle health, energy, and satiety. Learn why it's a nutritional powerhouse!
If you're looking for a simple, affordable, and protein-rich food, sattu might be the answer! This humble yet powerful ingredient has been a staple in Indian households for generations, especially in Bihar, Uttar Pradesh, and Jharkhand. But what makes sattu special? Let’s explore its protein content, health benefits, and how you can include it in your diet.
What is Sattu?
Sattu is a flour made from roasted gram (chana) or barley, giving it a nutty flavor and high nutritional value. It’s commonly used in drinks (like sattu sharbat), parathas, laddoos, and even savory dishes.
Protein in Sattu: How Much Does 100g Contain?
One of the biggest reasons sattu is gaining popularity is its impressive protein content.
100 grams of sattu contains about 20–25 grams of protein, depending on whether it's made from chana (black gram) or barley.
This makes it an excellent plant-based protein source, especially for vegetarians and vegans.
Comparison with Other Protein Sources
The comparison of different food products include:
| Food Item | Protein (per 100g) |
| Sattu | 20–25g |
| Eggs | 13g |
| Chicken Breast | 31g |
| Lentils (Dal) | 9g |
| Paneer | 18g |
As you can see, sattu provides more protein than eggs and dal, making it a great addition to your diet.
Health Benefits of Sattu
Health benefits of sattu include:
1. High Protein for Muscle & Strength
Protein is essential for muscle repair, growth, and overall strength. Sattu helps in:
Recovery after workouts
Maintaining lean muscle mass
Keeping you full for longer (great for weight management)
2. Rich in Fiber for Digestion
Sattu contains dietary fiber, which:
Aids digestion
Prevents constipation
Regulates blood sugar levels
3. Boosts Energy Naturally
Since sattu is slow digesting, it provides long lasting energy without sudden sugar spikes.
4. Good for Heart Health
It is low in fat and cholesterol-free, making it heart friendly.
5. Helps in Weight Loss
Due to its high protein and fiber content, sattu keeps you full, reducing unnecessary cravings.
How to Include Sattu in Your Diet?
Here are some simple and delicious ways to enjoy sattu:
1. Sattu Sharbat (Refreshing Drink)
Mix 2 tbsp sattu in a glass of water.
Add lemon juice, roasted cumin powder, black salt, and mint leaves.
Stir well and enjoy!
2. Sattu Paratha
Knead wheat flour with sattu, onions, green chilies, and spices.
Cook like a regular paratha.
3. Sattu Laddoo
Mix sattu with jaggery, ghee, and nuts to make energy-boosting laddoos.
4. Sattu Pancakes
Blend sattu with banana, milk, and a pinch of baking soda for healthy pancakes.
Who Should Eat Sattu?
Fitness enthusiasts (for muscle recovery)
Diabetics (helps control blood sugar)
Weight watchers (keeps you full)
Vegetarians & vegans (plantbased protein)
People with digestive issues (high fiber content)
Consult a Top Nutritionist
Precautions & Side Effects
While sattu is generally safe, some people may experience:
Bloating or gas (due to high fiber) – start with small amounts.
Excessive thirst – drink plenty of water.
Final Thoughts
Sattu is a nutrient-dense, affordable, and versatile superfood that can easily boost your protein intake. Whether you're looking to build muscle, lose weight, or improve digestion, adding sattu to your diet can be a great choice.
Need Personalized Advice?
If you have specific dietary needs or health concerns, consult a nutritionist or dietitian for the best guidance. You can book a consultation easily through Apollo 24|7 for expert advice.
Stay healthy, stay strong – with sattu!
Consult a Top Nutritionist
Consult a Top Nutritionist
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
.webp)
