Sattu Nutritional Value and benefits

Sattu powder | Sattu protein

Benefits of Sattu and Sattu Drinks

1. Provides energy and hydration

The scorching summer heat brings in restlessness and a lack of energy that makes you feel dehydrated. Sattu consists of cooling properties that make sattu drinks one of the best summer refreshers to keep you hydrated and energetic the whole day!

Vitamin D3

2. Supports digestion

Consuming sattu every morning on an empty stomach is known to enhance your digestive tract and bowel movements as it is filled with insoluble fibre that is good for cleaning your colon and relieving you from several issues like acidity, swelling, and clogging.
The salt, fibre and iron in this magic flour help minimise stomach issues by enhancing your bowel movements. It then reduces problems of constipation by regulating your bowel movements.
Sattu drinks benefit your body by flushing out harmful toxins from the intestines, boosting your immunity.

3. Improves hair and skin health

Adding sattu to your diet daily helps your skin glow naturally as it provides hydration and is rich in iron.
Sattu has the needed nutrients like protein and iron to strengthen your hair follicles and boost your hair health as well.

4. Maintains healthy glucose levels

Sattu has a low glycaemic index which is a tool that measures the relative effectiveness that any food item will have on your blood sugar. So, the higher the index, the quicker the food will break down and lead to a rise in your blood glucose.
Diabetic patients are recommended to consume foods with lower glycaemic rates as they won't fluctuate their blood glucose levels rapidly. Sattu, being a low-GI food, helps regulate blood sugar levels, which is good for diabetic patients.
Having sugar-free sattu sharbat keeps your sugar and blood pressure in check.

5. Helps in weight loss

Losing weight is a combination of consistent workouts and low-calorie intake. Along with going to the gym, walking around, or even doing yoga, you must be conscious of what you consume.
If you are struggling with staying within your daily calorie intake limits, consuming something low in calories but high in fibre can be very effective! And sattu calories are pretty low which is an amazing addition to your weight loss journey. It is known to reduce bloating and enhance metabolism, promoting healthy weight loss.

6. Lowers cholesterol

Sattu contains fibre which essentially regulates your blood pressure and cholesterol. It protects your coronary arteries and could help in minimising the chances of developing high-risk heart problems.

7. Regain lost nutrients

During menstruation and pregnancy, women lose a lot of essential vital nutrients. These lost nutrients impact their health by draining energy and important nutrition needed for a healthy life.
Adding sattu drinks and other sattu-rich foods to their diet benefits them by helping them regain the lost nutrients and also energises them!

8. Increases appetite

You will lose weight and muscles if there is not sufficient intake of nutrients and decreased mobility. This loss is considered unhealthy and can lead to tiredness, weakness, and inability to do daily activities.
To maintain energy and increase muscle mass, sufficient calories need to be consumed. And for that to happen, you are supposed to increase your appetite in certain cases. Sattu contains magnesium and potassium which are required to boost appetite. Once your appetite is enhanced, it will increase your energy and help you gain muscles!

Collagen builder

9. Useful for Blood pressure

Do you want to keep your blood pressure in check? Have a glass of sattu with water and a pinch of salt. Sattu being a low sodium content can help manage your BP and regulate the blood circulation in the body.

10. Increases Muscle mass

If you are looking to gain some muscle mass, sattu can help in muscle gain and bulk development and can be taken daily for getting the desired results.

Know About Sattu?

A kind of flour sattu ka atta that is native to India, Pakistan, and Nepal, sattu is the end product of roasted chana dal or the Bengal gram.

High in protein, fibre, and several other nutritious elements, this amazing superfood is made in several parts of India and is a staple in Bihar, Rajasthan, Uttar Pradesh, and Madhya Pradesh. From sweet dishes to savoury food and drinks, it can be converted into numerous delicious and fulfilling meals!

How is Sattu made?

Sattu is typically prepared by roasting and grinding Bengal gram or chana daal into flour. To make the sattu more flavourful, other pulses and cereals are also often added, like chickpeas.

Difference between sattu and besan

Since both are made from Bengal gram, you might get confused between them and that's completely normal!

Here's a closer look into how the two flours are different from each other:



Prepared by coarsely grounding roasted Bengal gram

Prepared by finely grounding Bengal gram

Looks darker and no bitter taste

Pale yellow and a bitter taste

Shelf life is six months as it's roasted

Shelf life is up to six months when stored in airtight containers

Used in Bihar, UP, Madhya Pradesh, West Bengal, Rajasthan, Jharkhand, and Haryana

Used all over India

Popular dishes: sattu chokha, sattu laddoo, sattu paratha, sattu drinks, sattu halwa

Popular dishes: dhokla, pakoda, kadhi, boondi, besan laddoo

Sattu Nutritional Value

Sattu is an Indian superfood which is very high in protein! Let's look at the nutritional value it offers:




371 Kcal


9.33 g


78.42 g


2.93 g


2.17 g

Sattu also contains traces of various nutrients like magnesium, iron, manganese, and calcium needed to repair and maintain tissues.

Sattu Drink Recipe

Sattu has been a part of farmers' cuisine for several years now. And only recently have we started recognising it as one of the best superfoods!

The most commonly known sattu recipes are sattu drinks. They can be made sweet or salty, and the cooling drink has plenty of variations. Popularly known as the perfect summer food now, sattu has been and can be used in many other recipes as well! You can make paratha, ladoo, kachori, laapsi, cheela, pancakes, cocktails, mocktails, and even sauces with this nutritious superfood.

Side Effects of Sattu

If consumed in excess, sattu may lead to allergies or other issues. Let's take a look at some of the side effects of sattu.

1. Gas

People who have gastric issues must keep in mind that excess consumption of sattu can cause gas in the stomach.

2. Stone

People with gallbladder stones should keep a check on the amount of sattu intake.

3. Rain

Consumption of sattu should be avoided during the rainy season as its cooling properties are more beneficial during the summers.

4. Naturally Allergic to chana/gram

Side effects of sattu increase when people who can't digest chana or have an allergy to it consume it. Hence, they should refrain from taking sattu.


Sattu is known for its excellent cooling properties, for being an energy booster as well as beneficial in weight loss and weight gain. It also helps control sugar levels, blood pressure, and cholesterol. There are numerous health benefits. However, excessive use can cause potential side effects as well. If such issues occur, refrain from consuming sattu, and if it continues, consult your doctor.

Frequently Asked Questions 

1. What is the best time to drink sattu?

Sattu for weight loss makes for an excellent morning or evening beverage as it is very low in calories but is filling and nutritious at the same time. Drink it regularly by adding 2-3 tbsp of sattu in a glass of cold/warm water along with salt/sugar as per your taste.

2. Does sattu increase weight?

Sattu protein and fibres also help keep you fuller for longer and help you stay away from binge eating. If your objective is to increase weight and build muscle, the sattu milkshake, which is rich in plant-based proteins and good carbs, lets you add bulk and helps in gaining muscle.

3. Is sattu better than protein powder?

Yes, sattu can be a good natural protein shake. It is a gut-friendly, nutritious super-food and a good source of protein, which, when mixed in water and taken with salt, jaggery or sugar helps replenish the body.

4. Can you drink sattu daily?

Many people mix sattu in water and drink it every morning on an empty stomach to improve their digestive tract and reduce issues related to bowel movements. It contains detoxifying properties that can flush out harmful toxins from your body and protect you from various ailments if consumed daily. Most of us can consume sattu daily unless our physician does not recommend it.

5. Can you drink sattu during pregnancy?

With all the health benefits mentioned, sattu is also amazing for pregnant women, especially during and after the gestation period. It can help in managing gestational diabetes, regulating bowel movements, promoting the baby's healthy growth, and also reducing your risk of anaemia.

6. Who can consume sattu?

Pregnant and menstruating women the most benefit from consuming sattu. Moreover, it is the best natural choice for diabetic people as it has a low GI and high fibre. It is also good for people looking to manage their weight, gain muscle and boost their strength. It is also beneficial for kids. So, unless your dietician or doctor says otherwise, the right quantity of sattu can benefit pretty much everyone. 


1. Nutritional Improvement of a Traditional Weaning Food Mix (Sattu)
Delayed Popup with Close Button
Offers Banner