1 Glass Sattu Calories: Protein & Summer Benefits

How many calories in 1 glass of sattu?

One glass of plain sattu drink holds about 110 to 120 calories and 6 to 7 grams of protein. This is for a 250 ml glass made with roughly 30 grams of sattu, water, and a pinch of salt. The drink is mostly water, so the calories stay low while the protein stays high.

If you searched for 1 glass sattu calories, you are likely watching your weight, protein, or summer energy. I drink sattu sharbat most hot afternoons. People always guess the number too high. Below you get the exact calories by recipe. You also get the protein and fibre per glass, and why it is a smart summer drink.

USDA data: roasted gram, the chana that sattu is made from, holds about 390 to 413 calories per 100 grams. It also holds 20 to 26 grams of protein. So a 30-gram glass lands near 115 calories — USDA FoodData Central, 2024.

Sattu calories by how you make it

Sattu calories change a lot with what you add. Plain sattu in water stays around 110 to 120 calories. Add milk, sugar, jaggery, or banana and the glass can climb to 300 to 500 calories. The table below shows common ways Indians make sattu, all using about 30 grams of sattu powder.

The lesson is simple. For a light, low-calorie drink, stay with the salted or lemon version in water. Want a filling meal-shake after a workout? The milk-and-banana version is fine. Just count it as food, not a light drink.

How much protein is in a glass of sattu?

A plain glass of sattu gives about 6 to 7 grams of protein for only 110 to 120 calories. That is why sattu is called India's desi protein shake. The protein comes from roasted Bengal gram. This plant-based protein also brings fibre and iron with it.

ICMR-NIN data: roasted Bengal gram carries roughly 16 grams of fibre and 6 to 9 mg of iron per 100 grams. So one glass adds about 5 grams of fibre to your day — ICMR-NIN Indian Food Composition Tables, 2017.

Lumps are the only real problem with sattu. A spoon never mixes it smooth. I add the powder, water, salt, and lemon to a portable blender and give it one short blast. Want the full method with five flavours? Read our sattu drink recipe with 5 variations.

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Why is sattu a good summer drink?

Sattu is a popular Indian summer drink. It is filling, light on calories, and slow to raise blood sugar. A glass of salted sattu sharbat with water and lemon keeps you full and hydrated through a hot afternoon. Many people in Bihar and UP drink it daily from March to June.

Roasted gram has a low glycemic index, like most chickpea foods. That means plain sattu releases energy slowly. You avoid a sugar spike and crash. The fibre keeps you full, so you snack less. These are honest, food-level benefits. Sattu is good nutrition, not a medicine. The cooling claim is traditional, not proven in a lab.

Summer note: a salted sattu sharbat with water and lemon helps replace fluid and minerals like potassium lost in sweat. That is why it is a classic Indian summer cooler — Indian Express, 2022.

How to make a low-calorie sattu drink

A light sattu drink takes two minutes and stays near 115 calories. Keep it savoury and skip the sugar. Follow these steps for a smooth, filling glass.

1. Measure 30 grams — that is about 2 tablespoons of sattu for one 250 ml glass.
2. Add cold water — fill the glass or blender with chilled water, not milk, to keep calories low.
3. Flavour it savoury — add a pinch of salt, a squeeze of lemon, and a little roasted jeera.
4. Blend, do not stir — one short blast in a portable blender kills the lumps a spoon leaves behind.
5. Drink fresh — sattu settles fast, so have it within a few minutes for the best taste.

How does 1 glass fit your daily calories?

A sedentary Indian adult man needs about 2,110 calories a day, and a woman about 1,660 calories, per ICMR-NIN 2020. A plain glass of sattu at about 115 calories is roughly one-fifteenth of that. It works well as a light breakfast drink, an evening filler, or a pre-workout sip.

ICMR-NIN 2020: the daily energy need is about 2,110 kcal for a sedentary man and 1,660 kcal for a sedentary woman. So a 115-calorie sattu glass is a small, smart spend — ICMR-NIN, RDA 2020.

Compare it to a fried snack. A samosa is 260 to 300 calories with heavy oil. A glass of sattu gives more protein and fibre for half the calories. For protein-per-calorie, sattu beats most evening snacks. See how it stacks up in our Indian snacks calorie chart.

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This article shares general food and nutrition information for Indian households and is not medical advice. Calorie and protein needs vary by age, body, and activity. For specific health, diet, or blood-sugar needs, please consult a qualified doctor or dietitian.

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