1 Glass Sattu Calories: Protein & Summer Benefits

How many calories in 1 glass of sattu?

One glass of plain sattu drink holds about 6.5 grams of protein and 100 to 115 calories. This is for a 250 ml glass made with 30 grams of sattu, water, and a pinch of salt. Thirty grams is about 5 level tablespoons. The drink is mostly water, so the calories stay low while the protein stays useful.

If you searched for 1 glass sattu calories, you are likely watching your weight, protein, or summer energy. Many people also ask how much protein one glass holds. The short answer is about 6.5 grams. I drink sattu sharbat most hot afternoons. People always guess the calorie number too high. Below you get the calories by recipe. You also get the protein per glass, per spoon, per scoop and per gram. You see how it compares to an egg and a katori of dal. And you learn why it is a smart summer drink.

Where the numbers come from: Bengal gram dal holds 21.6 grams of protein and 329 calories per 100 grams in the Indian Food Composition Tables 2017 (ICMR-NIN, food code B001). Chickpea flour (besan) holds 22.4 grams of protein and 387 calories per 100 grams in USDA FoodData Central (FDC ID 174288). So a 30-gram glass lands at about 6.5 grams of protein and 100 to 115 calories. Neither table lists roasted sattu by name, so treat these as close estimates. Your pack label is the final word.

Sattu calories by how you make it

Sattu calories change a lot with what you add. Plain sattu in water stays around 100 to 115 calories. Add sugar and it goes to about 130 to 150. Add milk and banana and a sattu shake reaches about 350 calories. The table below shows common ways Indians make sattu, all using 30 grams of sattu powder.

How we worked out the table: 30 grams of sattu gives 100 to 115 calories (IFCT 2017 and USDA, above). Two teaspoons of sugar weigh about 8 grams and add about 31 calories. A 250 ml glass of 2% fat milk adds about 128 calories and 8.5 grams of protein (USDA FDC ID 171267). One medium banana of 118 grams adds about 105 calories (USDA FDC ID 173944). Lemon and jeera add only a few calories.

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.

1 glass sattu me kitna protein hota hai? How much protein is in 1 glass of sattu?

One glass of sattu has about 6.5 grams of protein when you mix 30 grams of sattu powder into 250 ml of water. That glass also gives 100 to 115 calories. More sattu means more protein, so a glass with 60 grams gives about 13 grams. 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: Bengal gram dal carries about 15 grams of fibre and 6 mg of iron per 100 grams. So one 30-gram glass adds about 4.5 grams of fibre and about 1.8 mg of iron to your day — ICMR-NIN Indian Food Composition Tables, 2017. The low end of each range in the table is the IFCT figure or the USDA besan figure, whichever is lower.

Sattu protein and calories per spoon, scoop and grams

Sattu protein depends on how many grams of sattu you use, not on the glass size. Use this chart for a spoon, a scoop, a cup, or any weight. Every row uses the same two sources as above.

Spoon weights: USDA lists 92 grams for one cup of chickpea flour. That makes one level tablespoon about 6 grams and one level teaspoon about 2 grams. A heaped spoon holds more. Weigh your spoon once on a kitchen scale to know your own number.

Protein per scoop: a scoop is not a fixed size. If your scoop holds 30 grams, it gives about 6.5 grams of protein, the same as one glass. If it holds 20 grams, it gives about 4.4 grams.

Protein in 2 spoons: two level tablespoons hold about 12 grams of sattu. That gives about 2.6 grams of protein and about 40 to 46 calories. Most people use 4 to 5 tablespoons for one glass.

Chatu calories: in Odisha, sattu is also called chhatua or chatua, as Wikipedia's sattu page notes. Odia chhatua is often a mix of roasted grains, nuts and chickpea. The chart above is for pure chana sattu, so a mixed chhatua pack will differ. Check its label.

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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Sattu protein vs egg, dal, and whey

One 30-gram glass of sattu gives about 6.5 grams of protein. That roughly matches one large egg. It is about the same as one katori of cooked dal, which gives 4 to 9 grams based on how thick it is. A 30-gram scoop of whey powder still wins big, with about 23 grams. So sattu is a solid whole-food protein, not a replacement for a whey shake.

Here is the honest read. Sattu is a cheap, plant-based way to add real protein. It also brings fibre and iron that whey does not. But if you need 20-plus grams fast, whey does more per scoop. For most Indian homes, a glass of sattu is a smart daily top-up.

Protein per calorie: one glass of sattu carries about 6.5 g protein for 100 to 115 kcal. A large egg carries about 6.3 g protein for about 72 kcal (USDA FDC ID 171287). A 30 g scoop of whey powder carries about 23 g for about 105 kcal (USDA FDC ID 173180). A katori of dal gives 4 to 9 g, based on thickness. See the full protein in dal, egg, chicken and milk chart.

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. The Indian Express calls sattu one of the most commonly suggested drinks for the hot season.

Whole chickpeas have a fairly low glycemic index, says Healthline. Sattu is chickpea flour, so plain sattu likely releases energy slowly too. 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 gives you water plus a little salt, and you lose both when you sweat. The Indian Express (May 2022) calls sattu "poor man's protein" and lists it among the most suggested summer drinks. The cooling effect itself is a traditional belief.

How to make a low-calorie sattu drink

A light sattu drink takes two minutes and stays near 100 to 115 calories. Keep it savoury and skip the sugar. Follow these steps for a smooth, filling glass.

1. Measure 30 grams — that is about 5 level 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 110 calories is about 5 percent of a man's day and about 7 percent of a woman's day. 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. The same report sets protein at 0.83 grams per kilo of body weight. That is about 54 grams a day for a 65 kg man and about 46 grams for a 55 kg woman. So a 110-calorie sattu glass is a small, smart spend — ICMR-NIN, RDA 2020.

Compare it to a fried snack. A samosa soaks up oil while it fries, and most of its calories come from that oil and the flour. A glass of sattu gives more protein and fibre for fewer 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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