Sattu calories and protein: per 100 g and in a shake.
Sattu is roasted gram flour, and people drink it stirred into water with lemon and cumin. It is simple to make and easy to log once you know what a spoon of it weighs. Here are the numbers per 100 g, per spoon and for GymTribe's sattu shake.
3 min read
01 / The flour
How many calories and how much protein are in sattu?
Sattu is about 380 calories and 22 g of protein per 100 g, with 60 g of carbs and 6 g of fat (GymTribe uses typical Indian food composition values for it). It is a dry flour, so most of the number comes from how much you stir in.
| Calories | Protein | Carbs | |
|---|---|---|---|
| 25 g | 95 | 6 g | 15 g |
| 30 g | 114 | 7 g | 18 g |
| 50 g, one glass of shake | 190 | 11 g | 30 g |
| 75 g | 285 | 16 g | 45 g |
| 100 g | 380 | 22 g | 60 g |
Spoon sizes vary and flour packs down, so weigh your usual spoonful once on a kitchen scale and remember the number.
02 / The shake
What is in a glass of sattu shake?
GymTribe's sattu shake is 50 g of sattu whisked into 300 ml of cold water, with a tablespoon of lemon juice, roasted cumin and a pinch of salt. One 365 ml glass is 200 calories, 11 g of protein, 32 g of carbs, 3 g of fat and 9 g of fiber, or about 55 calories and 3 g of protein per 100 ml.
Nearly all of the 600 mg of sodium is the salt. If you track sodium, the pinch is the part to adjust.
03 / Make it your way
The same shake, different bases.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| In water (the recipe) | 200 | 11 g | 32 g | 3 g |
| In 300 ml of milk instead of water | 383 | 21 g | 46 g | 13 g |
| With a scoop of whey added | 314 | 35 g | 34 g | 4 g |
| With a banana added | 305 | 12 g | 59 g | 3 g |
Each row changes one thing. A scoop of whey is 30 g, about 114 calories and 24 g of protein.
04 / Next to other shakes
Where sattu sits.
Sattu shake in water is the lightest of GymTribe's shakes at 200 calories, and the lowest in protein: 11 g, against 29 g in the cold coffee protein shake at 210 calories, 35 g in the banana whey milkshake at 400 and 40 g in the oats whey shake at 450.
So sattu is a simple, low-calorie drink with some protein and a lot of fiber, not a replacement for a protein shake. Adding a scoop of whey, as in the table, gets you both. In GymTribe, find the sattu shake in the food catalog and set the amount you drank.
Keep it simple
Weigh your spoon once.
A spoon of sattu is the one number you need to know. After that, every glass is a quick log. These numbers come from GymTribe's recipes and typical food composition values; they are estimates, not medical or clinical nutrition advice.
