Sattu Nutritional Value per 100g: Protein, Calories, Minerals (Complete Data)
Founder, RootWell · Lost 20kg with Ayurveda · 5+ yrs in traditional digestive wellness, trained under family practitioners in Bihar.
"How much protein is in 100g of sattu?" — it's the single most-asked question I get on WhatsApp. Short answer: about 22–25g of plant protein per 100g, in pure chana sattu. But the full nutritional profile is much more interesting than just protein — and it explains exactly why this 2,000-year-old powder is suddenly the cleanest desi protein on the market again.
I'm Muskan, founder of RootWell. Here are the numbers I personally check on every batch we make — and how they stack against other Indian protein staples.
Sattu Nutrition per 100g (Pure Chana Sattu — Quick Answer)
- Calories: ~380 kcal
- Protein: 22–25g
- Carbohydrates: ~60g (of which sugars: ~5g)
- Fat: ~5g
- Dietary fibre: ~18g
- Iron: ~6 mg
- Magnesium: ~115 mg
- Potassium: ~720 mg
- Calcium: ~80 mg
- Sodium: ~10 mg (naturally very low)
Sattu Nutrition per 100g — Detailed Breakdown
| Nutrient | Per 100g | Per 30g serving (1 scoop) |
|---|---|---|
| Calories | ~380 kcal | ~114 kcal |
| Protein | 22–25g | ~7g |
| Carbohydrates | ~60g | ~18g |
| Dietary fibre | ~18g | ~5.4g |
| Fat | ~5g | ~1.5g |
| Iron | ~6 mg | ~1.8 mg |
| Magnesium | ~115 mg | ~35 mg |
| Glycemic index | ~28 (low) | — |
Note: numbers based on USDA chickpea data + lab data for traditionally roasted whole black chana. Mixed-grain sattu has noticeably lower protein (~15–18g per 100g) and slightly higher carbs.
How Much Protein in Sattu? (Definitive Answer)
Pure chana sattu contains 22–25g of complete plant protein per 100g. This is roughly:
- ~7g protein in 30g (one scoop) — same as one boiled egg
- ~14g protein in 60g (one paratha worth) — same as two eggs or a small chicken portion
It's not a "complete" protein in the strictest sense (slightly low on methionine), but when paired with rice, wheat, or milk — as it traditionally is in every Indian meal — you get all 9 essential amino acids in a single sitting.
Sattu vs Other Indian Protein Sources (per 100g)
| Food | Protein | Calories | Fibre | Cost / 100g |
|---|---|---|---|---|
| Pure chana sattu | ~25g | ~380 | ~18g | ~₹35–45 |
| Besan | ~22g | ~387 | ~11g | ~₹15–20 |
| Whey protein | ~80g | ~370 | 0g | ~₹250–400 |
| Paneer | ~18g | ~265 | 0g | ~₹40–50 |
| Moong dal (cooked) | ~7g | ~105 | ~7g | ~₹15 |
| Oats | ~13g | ~389 | ~10g | ~₹25 |
| Chicken breast | ~31g | ~165 | 0g | ~₹25 |
| Egg whites | ~11g | ~52 | 0g | ~₹15 |
Per rupee, pure chana sattu delivers the cheapest clean plant protein in India — and it's the only one that also brings 18g of fibre to the table.
Sattu Calories: Is It Good for Weight Loss or Weight Gain?
Both — context decides.
- Weight loss: 1 scoop (30g) in water with lemon and pink salt = ~114 kcal that keeps you full 5–6 hours. Replaces a 350-kcal breakfast. (See sattu for weight loss.)
- Weight gain: 2 scoops (60g) in cold milk with jaggery and 5 soaked almonds = ~450 kcal of clean, high-protein calories.
Hidden Benefits Most Nutrition Labels Don't Show
- Low glycemic load: GI of ~28 — does not spike blood sugar.
- Resistant starch: The slow-roasting creates resistant starch that feeds gut bacteria.
- Naturally cooling: Ayurveda classifies sattu as sheetal (cooling) — perfect for summer.
- Zero added sodium: Unlike packaged "protein" powders, pure sattu has almost no sodium.
Frequently Asked Questions
How much protein in 100 gm sattu?
Pure chana sattu: 22–25g of plant protein per 100g. Mixed-grain sattu: typically 15–18g per 100g — always check the nutrition panel.
How many calories in 1 tablespoon of sattu?
~38–40 kcal per tablespoon (~10g). A standard 2-tbsp serving (~30g) is ~114 kcal with ~7g protein.
Is sattu a complete protein?
By itself, sattu is slightly low in methionine. But paired with wheat, rice, or milk (as in every traditional sattu meal), it becomes a complete protein.
How much sattu per day for an adult?
1–2 tablespoons (15–30g) once a day is the ideal daily dose for most healthy adults — giving you ~7g of plant protein without overloading digestion.
Get These Numbers on Your Shelf
100% chana, ~25g protein per 100g, stone-ground in small batches. The nutrition panel matches this guide exactly.
Sources & Further Reading
- Ministry of AYUSH, Government of India
- NIH NCCIH — Ayurvedic Medicine: In Depth
- PubMed — Peer-reviewed research on Ayurveda & digestion
- World Health Organization — Traditional Medicine
Medical disclaimer: This article is written by Muskan Kumari and reviewed on 1 Oct 2026. It is based on classical Ayurvedic texts, lived personal experience, and publicly available research — and is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare practitioner for medical conditions, especially if you are pregnant, nursing, or on prescription medication.