What is Sattu Powder? Meaning, Uses, Nutrition & Benefits

Sattu flour is the traditional Indian flour that is made from either grains or pulses which are first roasted and then grounded. Usually, roasted Bengal gram (chana) is used for making the sattu flour. Sattu flour is more common in some regions of India such as Bihar, Jharkhand, Uttar Pradesh, and West Bengal and it is a part of traditional cuisine in these areas for generations. If you are curious what is sattu powder then continue reading our article.

As it was already mentioned above, the sattu meaning may vary from place to place, but in general, it means flour made from roasted ingredients. The most popular type is chana sattu which is rich in vegetable protein and fiber. Chana sattu flour can be used for preparing delicious drinks called sattu sharbat, parathas, litti, and various types of dough.

In this article, we will tell you everything you need to know about sattu flour, its protein, calories, nutrition, health benefits, uses, how to make sattu drink, etc.

 What is Sattu Powder?

Sattu is an Indian flour obtained through the process of roasting and grinding of pulses and/or grains. One of the commonest forms of sattu is chana sattu which is made through the process of roasting of Bengal gram (chickpeas).

 If you are looking for what is sattu powder, you will find that sattu powder is basically a roasted flour, rich in nutrition that is used in various ways. In contrast to common flour which is basically raw flour and requires cooking for consumption, roasted sattu flour can be directly mixed with water or any other ingredient.

 Sattu powder refers to a roasted flour which has been in use since generations in the Indian cuisine. Sattu is extensively used in the states of Bihar, Jharkhand, and Uttar Pradesh among others for making sharbat, stuffed litti, parathas, and doughs.

 Sattu is generally seen as a healthy food due to the presence of plant protein, fiber, carbohydrates, and other nutrients in it. The nutritional profile along with the versatility of this food makes it ideal for consumption at any time of day, be it as breakfast or a refreshing drink. Yet, there could be variations in the nutritional content based on the ingredients present in the preparation of this food.

 Be it chana sattu or multigrain sattu powder, there is no better way to incorporate the taste and nutritional value of this food into your daily routine.

What is Sattu Powder Called in English?

If you're searching for sattu in English, the simplest answer is roasted gram flour or roasted Bengal gram flour when referring specifically to chana sattu. However, there is no single exact English equivalent for the traditional Indian food called sattu. The name describes both the ingredient and the traditional method of preparing it.

The sattu English name depends on the ingredients used. Chana sattu is commonly described as roasted Bengal gram flour, while sattu made from a combination of roasted grains, pulses, or cereals may simply be called roasted flour or roasted grain flour. In India, the original name "sattu" is widely used even when explaining the ingredient to English-speaking audiences.

The sattu meaning in English can therefore be explained as a finely ground flour made from roasted pulses or grains. Unlike regular gram flour (besan), which is generally made from raw Bengal gram and often used in cooked recipes, sattu is made from roasted ingredients and can often be consumed without further cooking.

When people ask what is sattu called in English, "roasted gram flour" is the most appropriate translation for chana sattu. It is commonly used to prepare refreshing drinks, savoury dishes, stuffed parathas, and traditional litti. Because sattu is deeply rooted in Indian culinary traditions, using the word "sattu" itself is often the clearest way to describe it internationally.

How is Sattu Powder Made?

Sattu powder is prepared by roasting pulses, grains or cereals before grinding them into powder form. Among all varieties, chana sattu is the most popular and is prepared by roasting bengal gram. The roasted pulses have the nutty smell along with the special taste. It is easy to prepare different dishes using this powder.

1. Cleaning the raw materials

The chosen pulses or grains are first cleaned to get rid of dust, stones, damaged grains and other impurities. This process is essential for getting quality product.

2. Roasting

Then the chosen materials are roasted either in dry pan or using some other source of heat. In case of chana sattu, the Bengal grams are roasted till they become aromatic and crisp in taste.

3. Cooling

Once the roasting process is complete, the material is allowed to cool down. This cooling prevents the problem of excessive moisture during grinding process.

4. Grinding

The roasted pulses are ground to make a fine or coarser powder. The process can be done using stone grinding as well as through milling equipment.  5. Sieving

Sieving is done on the powdered product to eliminate bigger particles and to make sure the product is consistent in terms of texture. Sieving ensures that the smooth form of sattu is produced for easier mixing in water, milk, dough, or any other recipes.

6. Packaging

Lastly, the packaged sattu is put in clean and airtight containers to prevent contamination and ensure its fresh state when delivered to the consumers.

In conclusion, the process of cleaning, roasting, grinding, sieving, and packaging produces a product called sattu flour.

Types of Sattu Powder

Sattu is available in different varieties, and the variety depends on the roasted grain or pulse used for the preparation of sattu powder. Ingredients used can affect the taste, texture, nutrition and use of sattu. There are several popular varieties of sattu powder, including:

1. Chana Sattu (Bengal Gram Sattu)

The chana sattu is one of the popular varieties of sattu in India. It involves roasting and grinding of Bengal gram or black chickpea to produce a fine powder. The chana sattu has natural nutty taste and is used to make sattu drinks, savory mixtures, litti, parathas, and fillings. It is a good source of protein and fiber.

2. Jau Sattu (Barley Sattu)

The jau sattu is prepared from roasted barley and has an earthy taste. It is commonly consumed as a summer drink, where the powder is mixed with water, salt, lemon, or spices.

3. Multi-Grain Sattu

The multi-grain sattu is prepared using roasting process of at least two ingredients such as Bengal gram, barley, wheat or any other grains/pulses. The composition of this variety may differ from one manufacturer to another. There are different flavors available in this variety and it is ideal to use in drinks, breakfast, preparation of dough and in food recipes.

4. Organic Sattu

Organic sattu is the variety that is made using organic ingredients which means it is produced following the norms and guidelines of organic farming. As per the type of sattu, it can be made by using organic Bengal gram, barley or any other grains/pulses. Just like regular sattu, it can also be used in making drinks and food preparation.

In the end, it all depends on you regarding which is the best sattu for you. While chana sattu is best for high protein recipes, there are varieties of barley and mixed grains available for drink and food preparation.

Nutritional Value of Sattu Powder

Nutritionally, sattu powder has become an important traditional food choice in various parts of India. The nutritional composition of sattu depends upon the type of grain or pulse it is prepared from; it could either be Bengal gram sattu, barley sattu, or a combination of both. Chana sattu, especially, is known for its plant protein content and fiber.

Nutritional Composition of Sattu 100g                                                                                              Below is the table of nutritional composition of roasted Bengal gram sattu.

Protein Content of Sattu per 100g

Another important aspect of the nutritional value of sattu is the protein content. The amount of protein content in 100g of roasted Bengal gram sattu varies from 20 - 22g. Therefore, including sattu in your diet will be helpful in meeting your daily protein requirement through this nutritious powder.

Calorie Content of Sattu per Serving

The calorie content in your sattu depends upon the amount of powder consumed and the ingredients included in your beverage. The following table lists the approximate calorie content in 100g of sattu powder.

The calorie count for 50 gm of sattu made from simple roasted Bengal gram sattu is about 200 kcal. Likewise, calories in one glass sattu may vary according to the amount of powder and the addition of sugar, jaggery, lemon, salt, milk, and other such things.

Sattu is a very handy and flexible ingredient that you can use easily, but then the nutrition content in it needs to be taken into account within the ambit of your total daily nutrition intake.

Uses of Sattu Powder

Sattu powder finds more uses than being made into the traditional summer drink. Due to its nutty flavor, soft texture, and versatility, it can be added to drinks, breakfast meals, snacks, and food items. Based on the type, sattu can be used to make sweet or savory dishes.

 1. Sattu Drink

Perhaps one of the most common uses of the product is to prepare the refreshing drink. Sattu is mixed with cold water and lemon, black salt, roasted cumin seeds or jaggery depending on the choice. It is served as the refreshing breakfast or drink.

2. Paratha Filling

Paratha stuffed with sattu powder is also a very good recipe. In this case, sattu is mixed with onion, green chilly, coriander, lemon juice, spices and some mustard oil.

3. Litti Filling

Sattu is traditionally used to stuff litti – the dish coming from Bihar and Jharkhand states. Sattu filling consists of spices, herbs, garlic and some mustard oil.

4. Smoothies

Sattu is a great component for preparation of smoothies with milk, yoghurt, bananas, dates and any other fruit you like.

5. Recipes for Breakfast

Incorporate sattu into porridge, oats, yogurt smoothies, or any homemade breakfast recipes to enhance the flavor and nutrient content.

6. Bakery Products

Baked recipes like cookies, biscuits, breads, etc., may use sattu powder. Sattu can be used in place of some portion of flour to give a roasted flavor.

7. Health Snacks

Healthy snacking recipes may use sattu to create delicious energy balls or even roasted snack mix or ladoos.

Health Benefits of Sattu Powder

Nutritional benefits of sattu powder contribute to its widespread use as an additive in Indian diets. Sattu is made using roasted pulses or grains and is a source of vegetable protein, dietary fiber, carbohydrates, and minerals. Nutritional composition of sattu may differ depending on the ingredients used for preparation, so the benefits of using chana sattu, barley sattu, or a mixture of various grains will be different. Here are some widely accepted nutritional benefits of using sattu as a component of your diet.

High in Protein

Chana sattu powder contains naturally high amounts of vegetable protein, thus being a useful addition for individuals who consume foods that are high in protein. Using sattu as an ingredient in various drinks, parathas, shakes, and breakfast dishes can help increase your daily intake of protein.

High in Fiber

Sattu prepared from roasted Bengal grams is a source of dietary fiber, which helps you increase fiber content in your meals. Fiber is a crucial element of healthy eating habits and supports healthy digestion. Fiber content may depend on type of sattu and its preparation method.

Aids Digestion

Many types of sattu contain fibres which promote proper functioning of the gut and facilitate regular defecation. There is also a light drink made using water, lemons, and spices which can be consumed.

May Aid Weight Management

Sattu is a satiating food because of proteins and fiber content. It can be taken as part of your breakfast or snacks to help you stay fuller for longer periods. However, weight loss depends on your calorie balance and physical activities and not specific foods.

Aids in Energy Production

Apart from proteins, sattu is rich in carbs, thus providing energy. The drink/snack from sattu can be taken before or after your daily activities.

A Cool Summer Drink

Another one of the health benefits of sattu is that it can be used for summer drinks. You can make a cool drink by mixing sattu in water, adding lemon, roasted cumin seeds, and some black salt.

Can Help Manage Normal Blood Sugar Levels

Pulses-based sattu contains proteins and dietary fiber, which will help in maintaining a balanced meal as well as slow down digestion as compared to other food products which are prepared using mainly refined carbs. People who are suffering from diabetes and managing their blood sugar levels should be careful about the quantities.

Source of Minerals

Sattu can help in providing minerals like iron, magnesium, and calcium, but it again depends on the composition of the product. For instance, chana sattu has many minerals naturally in it.

In general, the health benefits of consuming sattu powder are obtained by including it in a balanced diet. Choose a good quality product based on the ingredients and its consumption method.

How to Consume Sattu Powder

If you are looking for ways on how to consume sattu powder, there are some very easy methods to include it in your daily diet. The versatile nature of sattu allows you to relish this in the form of a cool drink, breakfast, snacks or as an ingredient while cooking. You can prepare it based on your preference.

 1. In Water

Take 2-4 spoons of sattu and mix with either chilled or normal water. You can add lemon juice, roasted cumin, black salt or some jaggery to prepare a refreshing drink from sattu.

2. In Milk

To prepare a more wholesome drink, take sattu and mix with milk and then add banana, dates, honey or some jaggery. It can be taken as breakfast or as a healthy snack.

3. In Buttermilk

Mix sattu with chilled buttermilk and roasted cumin, black salt and fresh coriander. It tastes delicious in hot weather.

4. As Smoothie Ingredients

Use sattu in your fruit or yogurt based smoothies. Banana, dates, mango or berries could go well with its roasted flavor.

5. In Dough and Fillings

Use sattu as fillings in parathas and littis by combining it with spices, herbs, onion, lemon juice, and mustard oil. Sattu can also be included in the dough for better taste.

6. In Daily Recipes

Sattu can be used in breakfast bowls, porridge, baking, cookies, and even energy balls. Such ways help us consume sattu powder in different recipes.

Who Can Consume Sattu Powder?

Inclusion of sattu in the diet of individuals is possible due to the nature of its benefits which make it fit for consumption by many individuals depending on portion sizes. Depending on the nutritional composition of the sattu used, the health needs of each person must be considered when including it in the diet.

Adults: Sattu is consumed as a beverage or ingredient of breakfast and meals by adults. The consumption of chana sattu in particular provides plant protein and dietary fiber.

Children: Children above a certain age are able to consume sattu depending on the amount. This could be in the form of a milk drink or even a simple recipe.

Athletes/Active Individuals: Active individuals are able to consume sattu with meals or snacks since it has carbohydrates and plant protein.

Vegetarians: Vegetarians are able to use sattu in their recipes as it is made up of plant protein which they would like to add to their diet.

Though sattu is ideal for the inclusion in various diets, individuals with certain conditions are advised to consider the suitability of its use in their case. When you have health complications or dietary restrictions, please seek advice from a health professional.

How to Store Sattu Powder        

Storage of sattu is important as it helps to retain its freshness and flavor. As sattu can absorb moisture very easily, it should be stored in an airtight container which is kept in a cool and dry place. The container should have a tight lid. One should avoid storing sattu near the kitchen sink and stove because there is more possibility of moisture there.

While taking out sattu from the container, one should use a dry spoon so that the moisture does not enter the container. The container should be kept closed during the whole process and exposure to air should be limited. Sattu can also be stored in a refrigerator under sealed conditions in the case of hot climate. It is necessary to check the odor, moisture, mold or any other change before consuming sattu.

Side Effects of Sattu Powder

Though sattu is rich in nutrition, the consumption of sattu powder in excess amount or not taking into account the need of the body can lead to some side effects. These side effects of sattu are mainly related to the excess consumption of the powder and also due to personal tolerance of the individual towards sattu.

Bloating and Gas Formation

The main concern of individuals while consuming sattu is whether it causes gas formation or not. For some individuals, the intake of sattu powder in large amounts can create gas formation and bloating in the body. One should start with a small amount of sattu and increase the quantity gradually.

Consideration of Intake

The individuals suffering from certain kidney-related problems and advised by doctors to consume limited quantities of some nutrients, such as protein and minerals, need to keep in mind their consumption of sattu. Even the individuals having some problems related to uric acid need to consult a doctor regarding their intake of sattu powder.

Potential Allergy

Sattu prepared from Bengal grams or other pulses may not be the right choice for individuals having an allergy towards these pulses. Make sure to check the ingredient composition, especially while buying multi-grain sattu.

In general, most of the side effects of sattu powder can be prevented by consuming the right amount of it and selecting the one that fits your requirements. In case of any health disorder, food allergy, or other digestive problems, please visit a doctor first.

How to Choose the Best Sattu Powder

When choosing high-quality sattu powder, you need to pay attention to its components, freshness, manufacturing process, and individual preferences. There are plenty of choices both online and offline; therefore, careful study of the product's labeling can help you pick a good one.

Look at the Components

Buy a sattu that includes clearly listed components like roasted Bengal gram, barley, or any other grain. If you want to buy something simple, then the preferable option would be the product that does not contain additional substances.

Check the Roasting Quality

Good-quality sattu powder must have an appropriate aroma of roasted grains and a nutty taste. It should be dry, easily flowing, and homogeneous; otherwise, there will be too much moisture in it.

Look at Nutritional Data

Check out the nutrition facts table to look at proteins, fibers, carbohydrates, and other nutrients in the product. Chana sattu is usually the preferred choice when you need plant protein.

Check Out Reputable Companies

There are many different products from well-known food companies, organic brands, and local producers. When you compare the product with others, for example, Patanjali sattu powder, you need to look at its ingredients, certification, nutrition facts, user feedbacks, and packaging.

Choosing the Correct Pack Size

Pick a pack size according to your consumption pattern. Smaller packs will suit new users whereas larger packs can serve as a good choice for households. You should always look at the manufacturing date, best before date, and packaging conditions before purchase.

Shop Premium Sattu Online

If you are planning to include Sattu in your daily diet, choosing a high-quality product is important. OQart offers a wide range of authentic Sattu products from trusted brands, including Agro Aura and 24 Mantra Organic. Whether you prefer a traditional sweet Sattu mix, a salted masala premix, or organic roasted gram flour, you will find options to suit different tastes and daily nutrition needs.

• Agro Aura Sweet Sattu Premix (1kg)

• Agro Aura Sattu Masala Salted Premix Sachets (400g)

• Agro Aura Sattu Masala Salted Premix (500g)

• 24 Mantra Organic Sattu (500g)

Explore these Sattu products on OQart and choose the one that best matches your taste and lifestyle.

Frequently Asked Questions (FAQs)

1. What is Sattu?

Sattu is an Indian flour made by roasting and milling pulses, cereals, or both together. The most popular type is chana sattu, which is made using roasted Bengal gram. It can be used to prepare drinks, parathas, litti, snacks, and many more savory and sweet dishes.

2. What is Sattu called in English?

In English, sattu is referred to as roasted gram flour or roasted Bengal gram flour when talking about chana sattu. There is no perfect translation of the traditional food in English, and the term “sattu” is used since it is known not only as the roasted food but also its method of preparation.

3. Is Sattu gluten-free?

Chana sattu, when made only from Bengal Gram, is gluten-free naturally. Other types of sattu may however contain gluten ingredients such as barley and wheat among others. If you are on a gluten-free diet, ensure you read the ingredients before purchasing.

4. Can diabetics consume Sattu?

Diabetic people could probably include unprocessed sattu in their diet since sattu contains both protein and fibre. However, there are two things that need to be taken into consideration while consuming sattu. One should not add much sugar or jaggery to sattu drinks. Diabetics should definitely seek advice from their doctors about their diet.

5. Is Sattu good for weight loss?

Sattu could be useful when trying to lose weight in a proper way. Pulses-based kinds of sattu can help with providing one with necessary proteins and fibre, making sattu an ingredient of weight loss diet. But sattu cannot be considered a special weight loss or treatment product.

6. Can Sattu be consumed daily?

Yes, one can safely consume sattu on a daily basis. Sattu could be used as a drink or as an addition to regular meals. But, of course, everyone's nutritional needs are different, and eating too much of this kind of food can make some people suffer from bloating or gas.

7. Can we drink Sattu at night?

Sattu can be taken at night if it works well with your digestion and your diet habits. Water or buttermilk based sattu can be a better choice than a very sugared one. Individuals who get gas or indigestion due to sattu intake should avoid taking it in larger quantities at night.

8. What is Sattu called in Tamil?

There is no exact equivalent of the word sattu in Tamil. In Tamil, chana sattu can be known as roasted Bengal gram flour. As sattu is a distinct type of traditional ingredient, the term "sattu" can also be used in Tamil when speaking about sattu.

9. What is Sattu called in Telugu?

There is no exact Telugu word for the word sattu. In Telugu, chana sattu can be referred as roasted Bengal gram flour. The term "sattu" can also be used to refer sattu as a traditional ingredient in Telugu.