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Samanu Powder Calories
Traditional sweet, made from malted wheat, rich in fiber and vitamins
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Samanu Powder (20 g) has 68 calories. That works out to 340 calories per 100 g. It contains 14.4 g of carbs, 2.1 g of protein, 0.4 g of fat and 1.7 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Samanu Powder Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
68
KCAL / 20G
Carbs
14.4g
· 5% DV
Protein
2.1g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 12% · Fat 5%
Samanu Powder nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 1.7 g | 6% |
| Protein | 2.1 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Samanu Powder?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 68 kcal |
| 1 tablespoon (small) | 10 g | 34 kcal |
| 3 tablespoon (large) | 30 g | 102 kcal |
| 1 serving (medium) | 40 g | 136 kcal |
| 1 cup (medium) | 80 g | 272 kcal |
| 100 g | 100 g | 340 kcal |
| 1 pack (large) | 100 g | 340 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Samanu Powder
What is Samanu Powder?
Samanu Powder is a powdered form of, or ingredient associated with, samanu, a traditional sweet made from malted wheat. Samanu is especially linked with Nowruz celebrations in Persian and Central Asian food traditions.
How is Samanu Powder made?
Traditional samanu is made by sprouting wheat, grinding it, and cooking it slowly until it becomes a sweet, thick paste. Powdered products can be made differently, but malted wheat is the defining traditional ingredient.
Why is Samanu eaten at Nowruz?
Samanu is a traditional Nowruz food that symbolizes renewal and abundance in Persian and Central Asian celebrations. Families may prepare it together, sometimes cooking the wheat mixture for many hours as part of the holiday tradition.
Does Samanu Powder have added sugar?
Traditional samanu can become sweet without added sugar because sprouting wheat converts some of its starch into sugars. Packaged Samanu Powder may have a different recipe, so check its ingredient list to see whether sugar was added.
How do you use Samanu Powder?
You can stir Samanu Powder into porridge, desserts, or other warm mixtures for a sweet, malty flavor. Mix it first with a little warm liquid to prevent lumps; the best method depends on whether the product is intended for cooking.
Is Samanu Powder the same as wheat germ?
No. Wheat germ is one part of the wheat kernel, while traditional samanu is made from sprouted wheat and slowly cooked into a sweet. A powder may be made from samanu or its ingredients, so the terms are not interchangeable.
What does Samanu Powder taste like?
Samanu Powder has a gently sweet, malty, cereal-like taste. Its flavor comes from malted wheat, making it different from plain wheat flour; it pairs well with warm spices and nuts in sweet dishes.
Can Samanu Powder replace flour in baking?
No, Samanu Powder is not a direct one-for-one substitute for flour. Its malted-wheat flavor and sweetness can change both a recipe’s taste and texture, so use it as a flavoring ingredient rather than replacing all the flour.
How should you store Samanu Powder after opening?
Keep Samanu Powder in a tightly sealed container in a cool, dry, dark place. Moisture can cause clumping and reduce its quality, so use a dry spoon and close the package promptly after each use.
Can you make traditional samanu using Samanu Powder?
Not reliably as a direct shortcut. Traditional samanu develops its texture and sweetness as sprouted wheat cooks slowly; powder may work in a recipe designed for it, but it will not necessarily recreate the traditional preparation.
Samanu Powder Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B3
0.84mg · 5% DV
B6
0.07mg · 4% DV
B5
0.18mg · 4% DV
Minerals
Manganese
0.22mg · 10% DV
Phosphorus
64mg · 9% DV
Copper
0.06mg · 7% DV
Magnesium
17mg · 4% DV
Potassium ⭐
74mg · 2% DV
Sodium
1.6mg · 0% DV
Samanu Powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Samanu Powder
To burn the 68 calories in 2 tablespoon (medium) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Samanu Powder?
Samanu Powder is a powdered form of samanu, a traditional sweet made by slowly cooking sprouted, malted wheat. It is especially associated with Nowruz celebrations in Afghanistan and Persian-speaking communities, where samanu is often prepared in a large batch and shared.
Its flavour is gently sweet and malty; once mixed into a liquid, it can give porridge or other dishes a soft, thick texture. You can stir Samanu Powder into warm milk, yoghurt or oats, or use it in home baking. It is mainly a source of carbohydrate, with some plant protein and fibre: it provides 8.5 g of fibre per 100 g. Since it is already sweet, start with a small amount and taste before adding any extra sweetener.
How Nutritious Is Samanu Powder?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Samanu Powder Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Samanu Powder Contain Allergens?
Contains these allergens:
Which Diets Is Samanu Powder Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Samanu Powder Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.