Most High Protein and Fibre in Sattu – A Nutritional Powerhouse

Introduction

Sattu, often referred to as the “protein-rich flour of India,” has been a traditional superfood for centuries. Made primarily by roasting and grinding Bengal gram (chana), sattu is widely consumed in states like Bihar, Jharkhand, Uttar Pradesh, and parts of West Bengal. Known for its high nutritional value, particularly its protein and dietary fiber content, sattu is slowly gaining popularity across India and internationally as a plant-based protein source that is both affordable and incredibly beneficial for health.

This article explores how sattu packs high levels of protein and fiber, how to further boost these levels, and how it stacks up against other protein-rich foods.

Nutritional Profile of Sattu (Per 100g)

The exact nutritional content of sattu can vary depending on the type of pulse or grain used, but the most common variant—chana sattu (roasted Bengal gram flour)—contains:

• Protein: 20–25g

• Dietary Fiber: 15–18g

• Calories: ~350–400 kcal

• Carbohydrates: ~55–60g

• Fat: 5–7g

• Iron, Calcium, Magnesium, and other trace minerals

This makes sattu an outstanding plant-based option for anyone looking to increase their protein and fiber intake, particularly in vegetarian or vegan diets.

Why Protein and Fiber Matter

1. Protein Benefits

Protein is essential for:

• Muscle growth and repair

• Hormone and enzyme production

• Supporting immunity

• Maintaining satiety and reducing cravings

For vegetarians, especially in regions like South Asia, sattu becomes an accessible and inexpensive alternative to animal protein sources.

2. Fiber Benefits

Dietary fiber plays a major role in:

• Improving digestion and bowel health

• Controlling blood sugar levels

• Lowering cholesterol

• Aiding in weight management by promoting fullness

Sattu’s fiber content is especially beneficial for gut health and preventing lifestyle diseases like type 2 diabetes.

Boosting Protein and Fiber in Sattu

Although sattu is already rich in protein and fiber, you can enhance its nutritional value further by mixing it with other superfoods.

1. Chia Seeds

• Protein: 17g per 100g

• Fiber: 34g per 100g

• High in omega-3 fatty acids

Usage: Add 1 tablespoon (~12g) to sattu drinks or porridge for 2g protein and 4g fiber boost.

2. Flaxseeds (Ground)

• Protein: 18g per 100g

• Fiber: 27g per 100g

• Also rich in omega-3 and lignans

Usage: 1 tablespoon (~7g) = ~1.3g protein + ~2g fiber

3. Soy Flour or Soy Protein Powder

• Protein: 40–50g per 100g

• Great for muscle gain and recovery

Usage: 2 tablespoons of soy flour can add ~10g of protein to your meal.

4. Nuts and Seeds (Almonds, Peanuts, Sunflower Seeds)

• Excellent in boosting both protein and healthy fats

• Almonds: 21g protein + 12g fiber per 100g

• Peanuts: 25g protein + 9g fiber per 100g

Usage: Add crushed or powdered nuts to sattu drink or dough.

5. Oats

• Protein: 11–13g per 100g

• Fiber: 10g per 100g

• A complex carb that complements sattu perfectly

Usage: Mix oats with sattu to make high-fiber porridge.

High-Protein, High-Fiber Sattu Drink Recipe

Ingredients:

• 4 tbsp sattu (30g)

• 1 tbsp chia seeds

• 1 tbsp ground flaxseeds

• 1 tbsp almond or peanut powder

• Water or soy/almond milk (1 cup)

• Pinch of salt or jaggery (as preferred)

• Optional: lemon juice, mint, cumin powder

Estimated Nutrition (1 serving):

• Protein: 18–22g

• Fiber: 12–16g

• Healthy Fats: 8–10g

This drink is ideal for breakfast, pre- or post-workout, or even as a light meal replacement.

Sattu vs Other Protein-Rich Foods

While meat and dairy may provide higher protein content, they lack dietary fiber. Sattu offers the best of both worlds—high protein and high fiber—with the added benefits of being plant-based, gluten-free, and affordable.

Health Benefits of High-Protein and High-Fiber Sattu

1. Muscle Building – Ideal for athletes and gym-goers looking for vegetarian protein options

2. Weight Management – Keeps you full for longer, curbs unnecessary snacking

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