Sattu Protein per 100g: Full Nutrition Guide

Sattu — roasted chana ground into a fine flour — has long been a staple in Bihar and parts of North India, and it holds up well as a genuine high-protein food, not just a traditional drink.

Sattu Nutrition (Per 100g, Dry Powder)

Nutrient	Amount
Calories	~380-400 kcal
Protein	~20-22g
Carbohydrates	~60g
Fiber	~10-12g
Fat	~5-6g

Why Sattu Is More Protein-Dense Than Most Legume Flours

Because sattu is made from roasted, dried chana ground fine, it retains the concentrated protein of dry roasted chana rather than the diluted protein-per-100g of boiled legumes — this is why it looks so much higher in protein than, say, boiled chana or rajma.

A Practical Serving

A typical sattu drink uses about 30g of sattu powder mixed with water, lemon, and salt or jaggery — providing roughly 6-6.5g of protein for about 115-120 calories, a reasonable light snack or breakfast addition rather than a full meal's protein source.

Sattu as a Pre- or Post-Workout Option

Sattu's combination of protein and complex carbohydrates makes it a reasonable pre-workout option for sustained energy, and its quick preparation (just mix with water) makes it a practical alternative to a protein shake if you prefer a whole-food-based option.

Sweet vs Savory Sattu: Does It Matter Nutritionally?

The base nutrition of the sattu powder itself doesn't change between sweet and savory preparations — the difference comes from what's added. A savory version with lemon and salt adds negligible calories, while a sweet version with jaggery or sugar can add a meaningful amount of additional carbohydrates and calories, worth accounting for if you're tracking closely.

The Bottom Line

Sattu is a genuinely useful, protein-dense, fiber-rich Indian food — not just a regional drink — and works well as a snack or light meal component, though a single serving alone won't carry a full daily protein target.

Log your sattu drink with exact quantities in Calibrate to see precisely how it fits your day.