Sattu contains 20-22 grams of protein per 100 grams of dry powder - making it one of the most protein-dense plant foods in the Indian diet, comparable to besan (22.5 g/100g) and significantly ahead of whole wheat atta (11.8 g/100g) or rice (6.8 g/100g). According to the ICMR's Indian Food Composition Tables 2017, chana sattu also provides 7.6 g of dietary fibre, 8-9 mg of iron (nearly 50% of adult female daily RDA), 172 mcg of folate, and a glycaemic index of approximately 40 per 100 g - making it not just a protein source but one of the most complete functional flours in Indian food culture.
Table of Contents
- Sattu Protein Content per 100g (Quick Answer)
- Full Nutritional Profile: Macros and Micros
- Sattu Amino Acid Profile: Is It a Complete Protein?
- Sattu vs Other Protein Sources: The Definitive Comparison
- How Much Sattu Should You Eat Daily for Protein?
- Best Time to Eat Sattu for Muscle Building and Recovery
- Sattu for Vegetarians and Vegans
- Frequently Asked Questions
- About This Article
Sattu Protein Content per 100g
Chana sattu (roasted Bengal gram/kala chana flour) contains 20-22 grams of protein per 100 grams of dry powder, per the ICMR Indian Food Composition Tables 2017.
Key numbers at a glance:
| Serving Size | Protein | Calories | Fibre | Iron | GI |
|---|---|---|---|---|---|
| Per 100 g (dry) | 20-22 g | 406 kcal | 7.6 g | 8-9 mg | ~40 |
| Per 30 g (1 glass sattu drink) | 6-7 g | ~122 kcal | 2.3 g | 2.4-2.7 mg | ~40 |
| Per 50 g (1 sattu paratha filling) | 10-11 g | ~203 kcal | 3.8 g | 4-4.5 mg | ~40 |
| Per 100 g (cooked sattu litti stuffing) | ~14-16 g | ~280 kcal | 5.5 g | ~6 mg | ~42 |
Note: Protein values decrease in cooked preparations due to dilution with other ingredients. Raw sattu powder values reflect the flour in its dry, uncooked state as per ICMR IFCTs 2017.
The protein concentration varies slightly by type:
- Chana sattu (kala chana): 20-22 g/100g - highest protein; most widely available
- Jau sattu (barley): 12-14 g/100g - lower protein; higher beta-glucan fibre
- Mixed sattu (chana + barley blend): 16-18 g/100g - intermediate
All values in this article refer to chana sattu unless otherwise specified.
Full Nutritional Profile: Macros and Micros
Source: ICMR Indian Food Composition Tables 2017, National Institute of Nutrition, Hyderabad. All values per 100 g dry chana sattu.
| Nutrient | Per 100 g | % Adult Daily RDA | Notes |
|---|---|---|---|
| Energy (kcal) | 406 | 20% | Comparable to besan (387); lower than wheat atta (341) |
| Protein (g) | 20-22 | 37-40% (women) / 29-31% (men) | Near-complete amino acid profile |
| Carbohydrates (g) | 65.2 | - | Mostly complex, slow-release |
| Dietary Fibre (g) | 7.6 | 30% | Both soluble and insoluble fractions |
| Fat (g) | 5.2 | 8% | Predominantly unsaturated |
| Iron (mg) | 8-9 | 44-50% (women) / 114% (men) | The highest iron of common Indian flours |
| Calcium (mg) | 90 | 9% | Moderate; pair with dairy or ragi for bone health |
| Magnesium (mg) | 166 | 42% | Supports muscle function, sleep, and 300+ enzyme reactions |
| Potassium (mg) | 800 | 17% | Cardiovascular and fluid balance support |
| Zinc (mg) | 3.8 | 35% | Immune function, protein synthesis |
| Folate / B9 (mcg) | 172 | 43% | Critical for pregnant women and cell division |
| Phosphorus (mg) | 331 | 47% | Bone mineralisation, energy metabolism |
| Glycaemic Index | ~40 | - | Very Low - one of the lowest for any Indian flour |
| PDCAAS Score | 0.65-0.72 | - | Good quality plant protein (source: NIN Hyderabad) |
Four numbers that define sattu's nutritional superiority:
- 20-22 g protein per 100 g with a PDCAAS of 0.65-0.72, among the best quality plant proteins available in India
- GI of ~40 - dramatically lower than whole wheat atta (~70), maida (~85), or rice (~73)
- 8-9 mg iron per 100 g - nearly half an adult woman's daily RDA in a single 100 g serving; the highest iron content of any commonly available Indian flour
- 172 mcg folate per 100 g - 43% of adult female RDA, addressing one of India's most widespread micronutrient deficiencies
Sattu Amino Acid Profile: Is It a Complete Protein?
Sattu contains all eight essential amino acids, but with two limiting factors that matter for daily protein planning.
Essential Amino Acid Profile of Chana Sattu (approximate per 100g):
| Amino Acid | Content (mg) | RDA Coverage | Notes |
|---|---|---|---|
| Leucine | ~1,540 mg | ~70% | Key trigger for muscle protein synthesis |
| Lysine | ~1,290 mg | ~82% | High - the amino acid most lacking in cereals |
| Valine | ~890 mg | ~62% | Branched-chain; muscle repair |
| Isoleucine | ~780 mg | ~63% | Branched-chain; energy during exercise |
| Threonine | ~720 mg | ~73% | Gut lining integrity, collagen synthesis |
| Phenylalanine + Tyrosine | ~1,680 mg | ~73% | Neurotransmitter precursors |
| Tryptophan | ~190 mg | ~61% | Serotonin precursor; sleep regulation |
| Methionine + Cysteine | ~380 mg | ~43% | Limiting amino acid - lowest relative to RDA |
The limiting amino acid verdict: Methionine + cysteine (sulphur-containing amino acids) are sattu's lowest amino acids relative to RDA, a characteristic of all legumes. This is fully corrected by the traditional dal-rice or sattu-roti food combinations: cereals like rice and wheat are rich in methionine but low in lysine, while sattu (a legume) is high in lysine but lower in methionine. The combination creates a complementary protein with a complete amino acid profile.
Practical takeaway: Eating sattu with any cereal grain - rice, roti, oats, or millet - produces a complete, high-quality protein meal. The traditional Bihar combination of sattu sharbat, drunk before litti chokha (wheat-based preparation), is nutritionally complete by design.
Sattu vs Other Protein Sources: The Definitive Comparison
Source: ICMR IFCTs 2017; USDA Food Data Central. Per 100 g dry weight unless noted. All values are approximate.
| Food | Protein (g) | GI | Iron (mg) | Fibre (g) | Cost per 100g protein (INR) | Gluten-free | Cooking needed |
|---|---|---|---|---|---|---|---|
| Chana Sattu | 20-22 | ~40 | 8-9 | 7.6 | Rs 8-12 | Yes | No |
| Whey Protein Isolate | 75-80 | ~30 | 0.5 | 0 | Rs 80-120 | Yes | No |
| Besan (raw gram flour) | 22.5 | ~44 | 8.9 | 10.9 | Rs 10-14 | Yes | Yes |
| Moong Dal (raw) | 24 | ~38 | 6.7 | 16.3 | Rs 12-18 | Yes | Yes |
| Masoor Dal (raw) | 25 | ~28 | 7.6 | 11.5 | Rs 10-16 | Yes | Yes |
| Whole Wheat Atta | 11.8 | ~70 | 4.9 | 12.2 | Rs 25-35 | No | Yes |
| Toor Dal (raw) | 22 | ~42 | 5.3 | 15 | Rs 15-25 | Yes | Yes |
| Chicken breast (cooked) | 31 | 0 | 1.0 | 0 | Rs 60-100 | Yes | Yes |
| Paneer (100g) | 18 | ~27 | 0.2 | 0 | Rs 40-80 | Yes | No |
| Eggs (2 large) | 13 | ~0 | 1.9 | 0 | Rs 20-30 | Yes | Usually |
| Soy protein powder | 86 | ~30 | 10.3 | 3 | Rs 20-35 | Yes | No |
What this table reveals:
Sattu is not competing with whey protein on raw percentage - whey has 75-80 g protein per 100 g. What sattu offers is something no protein supplement replicates: a combination of 20-22 g real-food protein, GI ~40, 8-9 mg iron, 7.6 g fibre, and 172 mcg folate at Rs 8-12 per 100 g of protein, with zero cooking required. For vegetarian Indians, where protein adequacy, iron, and blood sugar management are simultaneously needed, sattu is the single most cost-effective functional food in the Indian pantry.
How Much Sattu Should You Eat Daily for Protein?
Your daily protein requirement depends on body weight and activity level. The ICMR-NIN Dietary Guidelines 2024 recommend 0.8-1.0 g of protein per kg of body weight for sedentary adults, rising to 1.2-1.6 g/kg for active individuals and 1.6-2.0 g/kg for athletes.
Sattu's contribution to daily protein targets:
| Body Weight | Sedentary Target | Active Target | Sattu Needed (sedentary) | Sattu Needed (active) |
|---|---|---|---|---|
| 50 kg | 40-50 g/day | 60-80 g/day | 190-240 g sattu | 290-385 g sattu |
| 60 kg | 48-60 g/day | 72-96 g/day | 230-290 g sattu | 345-460 g sattu |
| 70 kg | 56-70 g/day | 84-112 g/day | 270-335 g sattu | 400-540 g sattu |
| 80 kg | 64-80 g/day | 96-128 g/day | 305-385 g sattu | 460-615 g sattu |
Practical interpretation: Sattu alone cannot and should not be the only protein source in a diet - the quantities required would be impractical and monotonous. The realistic role of sattu is to contribute 30-40% of daily protein needs, complemented by dal, curd, paneer, eggs, or other protein sources.
A practical daily sattu target:
- Sedentary adults: 50-75 g sattu/day (2-3 tbsp) - contributes 10-16 g protein toward the daily goal
- Active adults and gym-goers: 75-100 g sattu/day (3-4 tbsp) - contributes 15-22 g protein
- Athletes in heavy training: 100 g sattu/day plus dedicated protein supplementation if needed
Best Time to Eat Sattu for Muscle Building and Recovery
Protein timing matters for muscle protein synthesis. Here is how to deploy sattu for maximum muscle-building benefit:
| Timing | Best Sattu Preparation | Why It Works | Protein Delivered |
|---|---|---|---|
| Morning (empty stomach) | Sattu sharbat with lemon | Breaks overnight fast; lemon Vitamin C triples iron absorption | 6-7 g (30 g sattu) |
| 30-45 min pre-workout | Spiced sattu drink with jaggery | GI ~40 provides sustained training energy; small jaggery carb spike | 8 g (40 g sattu) |
| Post-workout (within 30 min) | Sattu + banana smoothie or sattu with curd | Banana replenishes glycogen; curd adds casein for sustained recovery | 10-12 g combined |
| Lunch/dinner | Sattu paratha or sattu litti | Slow-release protein keeps amino acids elevated for hours | 10-15 g per serving |
| Bedtime snack | Sattu ladoo with desi ghee | Slow-digesting protein during the overnight muscle repair window | 8-10 g per 2 ladoos |
The muscle protein synthesis window note: Protein consumed within 30-60 minutes post-workout is most efficiently directed toward muscle repair. Sattu's moderate PDCAAS of 0.65-0.72, combined with a cereal pairing (roti, rice, oats), rises to approximately 0.85-0.90, comparable to dairy protein, at the cost of combining two whole foods rather than consuming an isolate.
Sattu for Vegetarians and Vegans: The Practical Protein Argument
India is approximately 38% vegetarian by choice (ICMR-NIN 2024) and broadly plant-dependent for daily protein. Against this backdrop, sattu's nutritional profile makes a compelling case:
Why sattu is the vegetarian athlete's most underused ingredient:
- Complete when paired: Sattu + any cereal = complete essential amino acid profile. No supplements needed.
- Iron that competes with meat: At 8-9 mg/100g, sattu's iron content rivals red meat (approximately 2.6 mg/100g cooked). The difference: sattu's non-haem iron requires Vitamin C to maximise absorption, a simple fix (lemon in sattu sharbat).
- Folate critical for women: 172 mcg/100g addresses the most common micronutrient gap in vegetarian women's diets, particularly critical in the reproductive years.
- No refrigeration, no cooking, no preparation time: The practical barrier to eating enough protein as a vegetarian is convenience. Sattu eliminates it - dissolve in water and drink.
- Cost: At Rs 8-12 per 100g of protein, sattu costs 7-10 times less than whey protein and 5-8 times less than paneer per gram of protein. Protein adequacy is achievable on any Indian food budget with sattu.
Vegan note: All sattu variations are fully vegan. The traditional sattu paratha uses wheat dough (not vegan-exclusive), but sattu sharbat, sattu ladoo (with jaggery, not ghee), and sattu cheela are all plant-based preparations.
FAQs
Q1. How much protein is in sattu per 100g?
Chana sattu (roasted Bengal gram flour) contains 20-22 grams of protein per 100 grams of dry powder, according to the ICMR's Indian Food Composition Tables 2017. This places it among the highest-protein Indian plant foods - comparable to besan (22.5 g/100g) and significantly ahead of whole wheat atta (11.8 g/100g) or rice (6.8 g/100g). The protein quality score (PDCAAS) of sattu is 0.65-0.72, rising to approximately 0.85-0.90 when combined with a cereal grain (rice, wheat roti, oats) due to complementary amino acid profiles.
Q2. Is sattu a complete protein?
Sattu contains all eight essential amino acids, making it a near-complete protein. However, its methionine and cysteine content is the lowest relative to daily requirements - a characteristic of all legumes. This is corrected by combining sattu with any cereal grain (rice, roti, oats, or millet), which are rich in the sulphur-containing amino acids that sattu lacks. The result is a complete, high-quality protein combination - which is exactly what traditional Indian meals achieve by pairing dal or sattu with rice or roti.
Q3. Is sattu better than whey protein?
Sattu and whey protein serve different purposes. Whey protein provides 75-80 g protein per 100 g - three to four times more concentrated than sattu - and is better suited for maximising post-workout protein intake in bodybuilding contexts. However, sattu provides multiple nutrients that whey entirely lacks: 8-9 mg iron (nearly half a woman's daily RDA), 172 mcg folate, 7.6 g dietary fibre, 800 mg potassium, and a very low GI of ~40. For overall Indian dietary health - covering protein, iron, blood sugar control, gut health, and cost - sattu is the more complete everyday food. Whey protein costs Rs 80-120 per 100 g of protein; sattu costs Rs 8-12.
Q4. How many calories are in sattu per 100g?
Sattu provides approximately 406 kcal per 100 g of dry powder, per the ICMR Indian Food Composition Tables 2017. This is comparable to besan (387 kcal/100g) and slightly higher than whole wheat atta (341 kcal/100g). The calories are distributed approximately as: protein 80-88 kcal (20%), carbohydrates 235 kcal (58%), and fat 47 kcal (12%). Despite its moderate caloric density, sattu's very low GI (~40) and high fibre content mean it produces significantly lower blood glucose elevation per calorie than most flour-based alternatives.
Q5. How much sattu should I eat per day for protein?
For a moderately active adult (60-70 kg body weight) aiming for 70-90 g daily protein, 50-75 g of sattu per day (2-3 tablespoons) contributes 10-16 g of protein, approximately 15-20% of the daily target. This is a practical, sustainable daily amount. Combine with 2-3 servings of dal, curd, paneer, or eggs to reach full protein targets. For gym-goers targeting 1.4-1.6 g protein per kg bodyweight, 75-100 g sattu per day is a reasonable contribution alongside other protein sources. The ICMR-NIN Dietary Guidelines 2024 recommend daily pulse consumption as the foundation of vegetarian protein adequacy in India.
About This Article
Sources & Methodology:
- ICMR (Indian Council of Medical Research) - Indian Food Composition Tables 2017, National Institute of Nutrition, Hyderabad. Primary source for all macronutrient and micronutrient values: protein (20-22 g/100g), iron (8-9 mg/100g), fibre (7.6 g/100g), folate (172 mcg/100g), GI (~40), calories (406 kcal/100g).
- NIN (National Institute of Nutrition), Hyderabad - PDCAAS data for roasted chana protein (0.65-0.72). Source for protein quality assessment.
- ICMR-NIN - Dietary Guidelines for Indians, 2024. Source for daily protein RDA values, pulse consumption recommendations, and vegetarian protein guidance.
- USDA Food Data Central - Supplementary protein and micronutrient data for whey protein, chicken, eggs, and paneer comparison values.
- FAO/WHO Essential Amino Acid Requirements - Reference pattern used for amino acid RDA coverage calculations (WHO Technical Report Series 935, 2007).
- International Tables of Glycemic Index and Glycemic Load Values (Atkinson et al., Diabetes Care, 2008) - Source for GI value of chana sattu (~40).
- NFHS-5 (National Family Health Survey 5, 2019-21) - Source for iron-deficiency anaemia prevalence figure cited in vegetarian section.
This article does not constitute medical advice. Individuals with kidney disease (CKD) should consult their nephrologist before significantly increasing protein intake from any source, including sattu.
