Track your nutrition and health goals
Blending
Take a blender jar and add milk, sattu, cardamom powder, & jaggery. Blend. The consistency should be smooth and creamy.
Sattu protein mix
Sattu protein mix has 294.8 calories per serving (1 Glass) — that's 105.3 calories per 100g. It provides 10.1g protein, 32.1g carbs, and 14g fat. With a low glycemic index (GI: 50), this recipe is suitable for PCOS. The 2.2g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Sattu protein mix in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories294.8 kcal
- Carbs32.1 g (128.3 kcal)
- Protein10.1 g (40.4 kcal)
- Fats14.0 g (126.1 kcal)
Nutrition Label
Sattu protein mix
- Serving Size1 Glass (240 g)
- Calories294.8 kcal
- Carbs32.1 g
- Fiber2.2 g
- Sugar18.2 g
- Protein10.1 g
- Fat14.0 g
- Saturated fat9.5 g
- Mono unsaturated fat3.9 g
- Poly unsaturated fat0.4 g
- Cholesterol0.0 mg
- Sodium63.7 mg
Nutrition per 100g
- Calories105.3 kcal
- Carbs11.5 g
- Fiber0.8 g
- Sugar6.5 g
- Protein3.6 g
- Fat5.0 g
- Cholesterol0.0 mg
- Sodium22.7 mg
1 serving = 280g
Cooking time: 2 minutes
Serves: 1 persons
Ingredients
Cardamom green
2 Grams
Jaggery cane
2 Tea Spoon
Whole buffalo milk
240 Milliliter
Sattu protein mix
2 Table Spoon
Instructions
1
2
Serving
Transfer it to a serving glass. Serve cold.
Glycemic Index
50 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Sattu protein mix | Milk tea with jaggery | Pal Tenir Vellam Koluntu Tenir | Sharkkara Chaaya |
|---|---|---|---|---|
| Calories | 294.8 kcal | 74.6 kcal | 74.6 kcal | 74.6 kcal |
| Carbs | 32.1 g | 8.4 g | 8.4 g | 8.4 g |
| Protein | 10.1 g | 2.1 g | 2.1 g | 2.1 g |
| Fat | 14 g | 3.6 g | 3.6 g | 3.6 g |
| Fiber | 2.2 g | 0 g | 0 g | 0 g |
| Sugar | 18.2 g | 6.7 g | 6.7 g | 6.7 g |
| Sodium | 63.7 mg | 17.5 mg | 17.5 mg | 17.5 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 294.8 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
Moderate glycemic index (GI: 50). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 10.1g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Watch your intake — saturated fat (9.5g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Low GI (50) with 2.2g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (10.1g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Glass (~280g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~280g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~280g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~280g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Reduce calories
Reduce serving size by 25% to save ~73.7 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Sattu protein mix stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (589.7-884.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Sattu protein mix contains 294.8 kcal (10.1g protein, 32.1g carbs, 14g fat). That's 105.3 kcal per 100g. You can track exact portions in the Hint app.
At 294.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 50). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sattu protein mix has 10.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Sattu protein mix at 294.8 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Sattu protein mix already has good protein (10.1g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (50) with 2.2g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
