Manna Sattoo
Published · Last updated
A realistic serve of Manna Sattoo (2 tsp, 20 g, in a glass of water) has 76 kcal, 4 g protein, 13.2 g carbohydrate, 1.2 g fat, 0 g added sugar and 2 mg sodium. Per 100 g it has 381 kcal, 20 g protein, 66 g carbohydrate, 6 g fat, 0.5 g saturated fat, 0 g added sugar, 9 g fibre and 11 mg sodium.
Manna Sattoo is a roasted Bengal gram flour sold as an instant drink powder, with nothing else in the pack. It scores AA2: high on nutrition because of its protein, fibre and minerals, top on ingredients because the list is a single whole pulse, and low on risk because sugar, salt and saturated fat are all minimal. A sensible everyday drink, sweet or savoury.
Ingredients, decoded
1 listed- Bengal Gram
½ teaspoon of sugar in every 100 g · 2 g total sugar, 5 g a teaspoon
Score and nutrition facts for Manna Sattoo:
| Energy | 381 kcal |
|---|---|
| Protein | 20 g |
| Carbohydrates | 66 g |
| Total sugars | 2 g |
| Added sugars | 0 g |
| Dietary fibre | 9 g |
| Total fat | 6 g |
| Saturated fat | 0.5 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 11 mg |
| Iron | 4.5 mg |
| Magnesium | 112 mg |
| Vitamin B6 | 0.8 mg |
Think this score is wrong?
Why Manna Sattoo scores AA2
Nutrition and ingredients are both an A: 20 g protein and 9 g fibre per 100 g from a single pulse with nothing added. Risk is a 2, held up only by energy at 381 kcal per 100 g.
Exceptional nutrient density
- Protein
- 20 g
- Fibre
- 9 g
- Vitamins and minerals
- Iron, Magnesium, Vitamin B6
- Energy
- 381 kcal
01 Nutrition density: why A
Protein is 20 g per 100 g and fibre is 9 g, so a 20 g serve gives 4 g protein and 1.8 g fibre. The protein comes from the Bengal gram itself, a chickpea flour.
Declared minerals and vitamins add to the grade: iron at 4.5 mg, magnesium at 112 mg and vitamin B6 at 0.8 mg per 100 g. None of them are added, so the micronutrient credit comes from the pulse and not from fortification.
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Clean, minimally processed
- Base
- Bengal Gram
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is one ingredient, Bengal gram, so there are no additives, no sweeteners, no flavours and no hydrogenated fat. Nothing costs ingredient points.
No hollow label promise was found: the 100% Bengal gram claim matches the list, and the protein, fibre and iron claims match the panel.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Low risk
- Added sugar
- 0 g
- Sodium
- 11 mg
- Saturated fat
- 0.5 g
- Trans fat
- 0 g
03 Load risk: why 2
Risk is a 2, and the only part that registers is energy, at 381 kcal per 100 g. That is a function of it being a dry flour. Made up in water, a serve is about 76 kcal.
Added sugar is 0 g, saturated fat is 0.5 g and sodium is 11 mg per 100 g, so those three add almost nothing. Trans fat is 0 g.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
No major red flags on the label.
Green flags
- +Green flag: Source of protein (20g)
- +Green flag: High fibre (9g)
- +Green flag: No added sugar
Does Manna Sattoo live up to its claims?
The 100% Bengal gram, protein, fibre and iron claims all hold on the panel. The traditional digestive claim on the back cannot be tested from the label.
- On the packHolds
“100% Bengal Gram”
The ingredient list is Bengal gram and nothing else.
- On the packHolds
“Rich in Protein”
20 g protein per 100 g, so 4 g in a 20 g serve. Two glasses a day give about 8 g, which is around 15% of the daily reference, so a useful part of the day and not all of it.
- On the packHolds
“Rich in Fibre”
9 g fibre per 100 g, so 1.8 g per 20 g serve.
- On the packHolds
“Source of Iron”
4.5 mg iron per 100 g. A serve gives about 0.9 mg, which the pack prints as 4.2% of the daily value.
- On the packBe careful
“Helps flush out toxins”
The back presents this as traditional knowledge. The panel has nothing that can confirm or test it. What the label does show is 9 g fibre per 100 g.
What's in Manna Sattoo?
Bengal gram is the only ingredient, so there are no additives, no added sugar and nothing to decode. The one thing to watch is what you stir in.
1 ingredient listed. None of them is an additive or watched ingredient in our research.
The ingredient list, read for you
The list is a single ingredient, Bengal gram, which is roasted chickpea ground to a powder. It supplies all of the protein, fibre and minerals. No percentage is needed, and there are no additives, sweeteners or flavours.
Ingredients to watch
- Energy densityWorth watching
381 kcal per 100 g, the part that sets the risk grade. A 20 g serve is about 76 kcal, so in practice it is light.
- Sweet version add-onsWorth watching
The pack suggests 2 tsp jaggery for the sweet version. The powder has 0 g added sugar, so any sugar comes from what you stir in.
- Single ingredientFine
Bengal gram only, with no additives, flavour or preservative.
- Protein and fibreFine
20 g protein and 9 g fibre per 100 g, 4 g and 1.8 g in a serve.
- Sugar, saturated fat and sodiumFine
0 g added sugar, 0.5 g saturated fat and 11 mg sodium per 100 g.
What it doesn’t have
- No percentage or serving of cooked foods is given for the drink once made, and only iron, magnesium and vitamin B6 are declared among vitamins and minerals.
What to know about Manna Sattoo
One ingredient, 20 g protein and 9 g fibre
Manna Sattoo is a 500 g pack of roasted, powdered Bengal gram (chickpea), the base of sattu, a traditional drink in Bihar, Uttar Pradesh and West Bengal. The ingredient list has one line: Bengal gram. No percentage is declared, because nothing else is in it. It is bought by people who want a quick, plant-based protein drink made with water.
Per 100 g the powder has 381 kcal, 20 g protein, 9 g fibre, 66 g carbohydrate and 6 g fat. Sugar is 2 g with 0 g added, saturated fat is 0.5 g and sodium is 11 mg. It also declares iron (4.5 mg), magnesium (112 mg) and vitamin B6 (0.8 mg). The pack serve is 20 g, about 2 teaspoons in a glass of water, which gives roughly 76 kcal and 4 g protein, and the pack makes 25 servings.
The front says 100% Bengal Gram, Rich in Protein, Rich in Fibre and Source of Iron, and the panel backs each of them. The one thing to keep in mind is size: a serve gives a modest share of the day's protein, not a full protein meal. CleanPlate scores it AA2.
Who should eat Manna Sattoo?
Suitable every day for most adults and children. People managing blood sugar should keep to one serve at a time, given 66 g carbohydrate per 100 g.
- Most adultsEveryday
A 20 g serve is about 76 kcal with 4 g protein and almost no sodium.
- ChildrenEveryday
No sweetener, dye or added sugar, and 1.8 g fibre per serve. Keep the jaggery light.
- Diabetes or prediabetesA few times a week
66 g carbohydrate per 100 g, about 13 g per serve, though sugar is 2 g and fibre is 9 g.
- Weight managementEveryday
About 76 kcal per serve, with 9 g fibre per 100 g to help fullness.
Recipes with Manna Sattoo
Sweet with jaggery or savoury with lime, cumin and black salt, both from 20 g powder in 200 ml water. The savoury version keeps sugar out.
Savoury sattu drink
Stir 20 g powder into 200 ml water with lime juice, black salt, cumin and coriander, as the pack suggests. It adds no sugar to the 2 g in the powder.
Sweet sattu drink
Mix 20 g powder in 200 ml water with 2 tsp jaggery and a pinch of black salt. The powder brings 4 g protein, and the jaggery is the only added sugar.
Manna Sattoo: common questions
Is Manna Sattoo healthy?
Manna Sattoo is not high in sugar, salt or saturated fat, so it can be a regular part of your diet.
How many calories and how much protein are in Manna Sattoo?
Per 100 g, Manna Sattoo has 381 kcal, 20 g protein, 66 g carbohydrate, 6 g fat and 0.5 g saturated fat. One serve (2 tsp, 20 g, in a glass of water) has 76 kcal and 4 g protein.
What are the ingredients in Manna Sattoo?
1 ingredient, in label order: Bengal Gram.
Does Manna Sattoo live up to its claims?
5 claims checked: 4 hold, 1 needs care. "Helps flush out toxins" needs care: The back presents this as traditional knowledge. The panel has nothing that can confirm or test it. What the label does show is 9 g fibre per 100 g.
Who should limit Manna Sattoo?
Most adults: everyday. A 20 g serve is about 76 kcal with 4 g protein and almost no sodium. Children: everyday. No sweetener, dye or added sugar, and 1.8 g fibre per serve. Keep the jaggery light. Diabetes or prediabetes: a few times a week. 66 g carbohydrate per 100 g, about 13 g per serve, though sugar is 2 g and fibre is 9 g.
How much sugar, salt and saturated fat does Manna Sattoo have?
Per 100 g, Manna Sattoo has 0 g added sugar, 11 mg sodium (about 0 g salt) and 0.5 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is under all three lines.
What does the AA2 score mean for Manna Sattoo?
The first letter (A) grades nutrition density on A to E, the second (A) grades ingredient integrity on A to E, and the number (2) grades load risk on 1 to 5. A and 1 are best. Nutrition: Protein is 20 g per 100 g and fibre is 9 g, so a 20 g serve gives 4 g protein and 1.8 g fibre. The protein comes from the Bengal gram itself, a chickpea flour. Ingredients: The list is one ingredient, Bengal gram, so there are no additives, no sweeteners, no flavours and no hydrogenated fat. Nothing costs ingredient points. Load risk: Risk is a 2, and the only part that registers is energy, at 381 kcal per 100 g. That is a function of it being a dry flour. Made up in water, a serve is about 76 kcal.
Last reviewed October 31, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Reference values: FSSAI labelling regulations, Codex Alimentarius, ICMR-NIN and the UK front of pack guidance. Where our label data comes from.
Label read on 31 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 31 October 2026 | AA2 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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