Sattu protein per 100g: full nutrition facts and calories

Sattu powder made from roasted chana or barley contains about 20 to 25 grams of protein per 100g, as noted by nutrition sources. That places it well above cooked dal, eggs and even paneer gram for gram. It also delivers fibre, iron, magnesium and complex carbohydrates. For Indian vegetarians trying to raise daily protein intake affordably, sattu is one of the most practical options available.

Sattu nutrition per 100g and per serving

A typical home serving of sattu sharbat uses about 30 to 35g of powder. A stuffed paratha uses roughly 40 to 50g. The table below shows what you get at each level.

The 5 to 7 grams per serving figure commonly quoted refers to roughly a 25 to 30g portion, which is one standard serving of sattu powder. When you see "20 to 25g protein," that is always per 100g of dry powder.

How sattu compares to other Indian protein sources

The comparison below uses protein per 100g of each food in its commonly available form.

Sattu outperforms cooked dal and eggs on a per-100g basis. It also edges past paneer while being far cheaper and shelf stable.

More protein in every roti
EDIT ME: one or two plain sentences about the atta. No health claims such as weight loss or diabetes. See the atta

Chana sattu versus barley sattu

Most sattu sold in Indian markets is made from roasted Bengal gram (chana). Barley sattu is more common in parts of Bihar and Jharkhand. The protein content of 20 to 25g per 100g cited by nutrition references covers both types, though chana sattu generally sits at the higher end of that range because chickpeas have more protein than barley.

For a vegetarian focused on protein, chana sattu is the better pick. Barley sattu may offer slightly more fibre but less protein per 100g.

Is sattu a complete protein?

Chickpea-based sattu is relatively rich in most essential amino acids but, like most legume proteins, it is low in methionine. This makes it an incomplete protein on its own.

The fix is simple. Pair sattu with a cereal grain such as rice, roti or even a handful of roasted peanuts. The grain supplies the methionine that sattu lacks. A sattu paratha made with wheat atta, for example, gives you a complementary amino acid profile in one dish. Read more about plant protein sources ranked by protein per 100g for pairing ideas.

How to reach a daily protein target with sattu

Sattu alone cannot meet all your protein needs unless you eat very large quantities. The table below shows how much sattu you would need at different protein targets, and why combining it with other foods makes more sense.

Eating 500g of sattu daily is neither practical nor enjoyable. Instead, use 50 to 80g of sattu across the day and fill the rest with dal, paneer, curd and sprouts.

How cooking changes sattu's protein

Sattu is already made from roasted gram, so the roasting process is complete before you buy it. Mixing sattu into cold water for sharbat involves no heat, so the protein stays intact.

When sattu is stuffed into parathas and cooked on a tawa, the dry heat is brief and moderate. Protein in grain flours is generally heat stable at normal cooking temperatures. There is no significant loss of protein from making sattu parathas or laddoos at home.

One important note: sattu protein content is measured for the dry powder. When you add water to make sharbat, the total weight of the drink goes up, but the grams of protein remain the same as whatever powder you put in.

Three practical sattu meal ideas

Sattu sharbat

Mix 2 heaped tablespoons (about 30g) of sattu into a glass of cold water. Add salt, roasted jeera powder and a squeeze of lemon. Stir with a spoon. Total time: 2 minutes. Protein: about 6 to 7g. Stays good in a bottle for 2 to 3 hours. Does not need reheating.

Sattu stuffed paratha

Mix 40 to 50g sattu with chopped onion, green chilli, salt and a pinch of ajwain for the filling. Stuff into wheat atta dough and cook on a tawa. Total time: 15 to 20 minutes for 2 parathas. Protein: 8 to 12g from sattu filling alone, plus protein from the atta. Can be measured entirely with katori and spoon. Stays good in a tiffin for 4 to 5 hours. Reheats well on a tawa.

Sattu laddoo

Combine 100g sattu with 2 tablespoons ghee, crushed jaggery and cardamom powder. Shape into small balls. Total time: 10 minutes, no cooking needed. Protein: about 20 to 25g for the full batch (divide by number of laddoos). Stays good in an airtight dabba for a week. No reheating needed.

Frequently asked questions

How much protein is in 2 spoons of sattu?

Two level tablespoons of sattu weigh roughly 20 to 24g. At 20 to 25g protein per 100g, that gives you about 4 to 6g of protein.

Can you eat 100g of sattu in a day?

Yes, 100g of sattu a day is a reasonable amount for most active adults. It would provide 20 to 25g of protein. Spread it across meals, such as one glass of sharbat and one paratha, rather than consuming it all at once.

Is sattu better than oats for protein?

Sattu provides 20 to 25g protein per 100g, which is higher than most common oat varieties (typically 13 to 17g per 100g). However, the two foods serve different purposes. Oats are often chosen for their beta-glucan fibre. For pure protein per 100g, sattu has the edge.

How does sattu compare to whey protein powder?

Protein powders typically deliver 20 to 30 grams of protein per serving, which is a more concentrated dose. Sattu gives 20 to 25g per 100g but also comes with fibre, carbohydrates and minerals. It is a whole food, not an isolated supplement.

Does sattu protein change during storage?

Protein content in dry sattu powder remains stable when stored in an airtight container away from moisture. In humid Indian climates, the main risk is spoilage from moisture absorption, not protein loss. Use within 2 to 3 months and store in a cool, dry place.