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 Is Sago, Sabudana healthy?

  Last Updated : Feb 18,2019

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Is Sago, Sabudana healthy?

Sago or Sabudana is a grain which is made from the tapioca root. It looks white pearls which are available in different sizes like small, medium and large. It’s a delight to taste buds and there are very few people who don’t like the taste of sabudana

It’s abundantly used in Indian cooking especially as a fasting food. Sabudana Khichdi, Sabudana Vada, Sabudana Khichdi to Thalipeeth and Kheer – it is used to make a whole lot of varieties. Sometimes it is even used to make breads. Let’s peep into the nutrition facts of this grain. 

Effect of Sago on Weight : As learnt from the above nutrition analysis, sago is a super energy and carb loaded grain. It will fill you instantly and make you feel energetic in minutes. ½ cup of sago gives176 calories and 43.7 g of carbs. Eating such high carbs at any meal, be it snack or lunch or dinner, is not considered to be healthy. Excess calories and carbs might lead to weight gain easily. 

However during fasting days, this energy dense food is opted by many. It is probably because it gives you a feeling of satiety. Also according to Ayurveda it is said to balance body heat during fasting days. 

Further, you may think that the fat count is low, and so it might be healthy. But a word of caution! It’s low in fiber and protein both. So, overall it will not boost your metabolism or help you get rid of excess fat. Instead it will lead to weight gain only and not weight loss. 

Minerals in Sago : Sago has small amounts of minerals like calcium, iron, phosphorus and potassium. These nutrients will carry out their function of helping in strengthening bones or contributing towards increasing hemoglobin levels. But that effect might be minimal due their low count. Find out other calcium rich, iron rich, phosphorus rich and potassium rich foods. 

Sago and Diabetes : Sabudana is full of carbs – by now you know this. And too many carbs isn’t a very healthy choice for diabetics, as it might raise the blood sugar levels instantly. Opt for other healthy grains like oats, quinoa, bajra, jowar etc. which are loaded with fiber and also provide other key nutrients to keep your blood sugar levels under check. 

Sago -  a gluten free food : Yes, sago doesn’t have any gluten and so it’s completely gluten-free! Those who suffer from gluten intolerance (have allergy to gluten found in wheat and its products) can certainly include sago in their diet. 

Key Take Away : Sago is full of energy and carbs without too many nutrients to offer. So it is not advisable for following conditions…

1. Weight Loss

2. Low Carb Diet

3. Diabetes

4. Heart Disease with Obesity

5. Skin Problems

6. IBS

7. Athlete Diet


It can definitely be included in your diet if you are intending to gain weight. But in reality, you would do so without gaining any nutrients. So it would best to turn to other foods which would help you gain weight.

However to improve the nutrition count of sago, people often combine it with other ingredients like milk to make porridge

Nutritive Information for Sago (Sabudana) :

½ Cup of sago is about 75 grams

RDA stands for Recommended Daily Allowance.

Energy – 176 calories

Protein – 0.1 g

Carbohydrate – 43.7 g

Fat – 0.1 g

Fiber – 0.5 g

Read More about Sago

is sago sabudana healthy

 by Tarla Dalal
Sabudana Khichdi | maharashtrian sabudana khichdi | sago khichdi | with 26 amazing images. Sabudana Khichdi is a Maharashtrian dish made with sabudana, potatoes and peanuts. Sabudana Khichdi is a perfect food for those on a fast or vrat and it is also made in many household as breakfast. Popular during fasts, it's also well known as Sabudana Khichdi faraal food . It is mostly had during fasting days like Navratri, Ekadashi and Mahashivratri. It also falls under the category of Maharashtrian street food. The chewy texture and starchy taste of sabudana is so beautifully complemented by the nutty flavour of coarsely powdered peanuts, and balanced by the tangy lemon juice, making this sago khichdi soothing to the taste-buds, yet very tempting too. For a complete faraali meal serve the Sabudana Khichdi along with homemade curd, Rajgira Paneer Paratha, Peanut Kadhi and Shakarkand Ka Halwa. Enjoy how to make Sabudana Khichdi | maharashtrian sabudana khichdi | sago khichdi with detailed step by step photos and video below.
 by Tarla Dalal
sabudana vada recipe | Maharashtrian sabudana vada | how to make crispy sabudana vada | sago vada | with 39 amazing images. sabudana vada recipe | Maharashtrian sabudana vada | how to make crispy sabudana vada | sago vada is a famous delicacy enjoyed during vrat. Learn how to make crispy sabudana vada. To make sabudana vada, combine all the remaining ingredients in a bowl and mix well. Divide the mixture into 12 equal portions and shape each portion into a 50 mm. (2”) diameter flat round. Keep aside. Heat the oil in a kadhai and deep-fry the wadas on a medium flame till they turn brown in colour from both the sides. Drain on absorbent paper. Serve hot with fresh curds and green chutney. Sabudana, traditionally an ingredient used during fasts, lends itself to such lovely recipes, such as these vadas! It is used to make upvas sabudana vada - a favourite amongst Maharashtrian The crunchy peanuts that punctuate every bite are something we all look forward to in the vada! The proportion of sago to potatoes is a very important aspect of making crispy sabudana vada. So we suggest you follow the proportion shared in this recipe. Further peanuts help in binding the sago well and also lending crunchiness to the vadas. So do not miss out on this key ingredient. While we have used ginger and coriander to make sago vada, many people do not opt for these 2 ingredients during fasting. If you wish, you can avoid them. And if you avoid them, then serve these vadas on fasting days like Janmashtami and Maha Shivratri with sweet curd rather than green chutney. Tips for sabudana vada. 1. Prefer to use old varieties of potatoes than new variety as they tend to be less sticky. 2. Ensure not to crush the peanuts fine. You can add the roasted peanuts to a mixer jar, pulse for 5 seconds, pause and then again pulse for 5 seconds to get a coarse powder. 3. While shaping vadas you tend to have messy hands. No worries. You may need to wash or clean them in between. 4. Fry them on a medium flame only to get crisp and brown vadas. 5. Do not put more than 4 vadas at a time in the frying pan. Enjoy sabudana vada recipe | Maharashtrian sabudana vada | how to make crispy sabudana vada | sago vada | with step by step photos.
sabudana thalipeeth recipe | upvas thalipeeth | sago thalipeeth for vrat | Indian farali thalipeeth | with 46 amazing images. sabudana thalipeeth recipe | upvas thalipeeth | sago thalipeeth for vrat | Indian farali thalipeeth can be considered as a snack and meal in itself too. Learn how to make upvas thalipeeth. To make sabudana thalipeeth, soak the sabudana in enough water in a deep bowl overnight and drain well. Transfer the soaked sabudana and all the ingredients in a deep bowl and mix very well. Divide the mixture into 10 equal portions. Grease a plastic sheet with ¼ tsp of oil, place it on a clean, dry surface, put a portion of the dough on it and flatten it. Pat it with your fingers to form a 125 mm. (5”) diameter circle. Make a hole in the centre using your index finger. Remove the plastic sheet and place the circle on a hot greased non-stick tava (griddle) and cook using ½ tsp of oil till it turns golden brown in colour from both the sides. Repeat steps 4 to 6 to make 9 more thalipeeths. Serve immediately with sweet curds. Thalipeeth, a sumptuous, traditional Maharashtrian snack, is made in a faral-friendly way in this recipe. We have used a dough of sabudana and mashed potatoes perked up with peanuts, green chillies and other flavour-givers to make upvas thalipeeth. While the mixture for this sago thalipeeth for vrat and sabudana vada is the same, the cooking techniques are different. The former is flattened and cooked on a tava, while the latter is shaped into flat balls and deep fried, thus giving 2 recipes which are unique in texture in their own way. When flattened and cooked on a tava, you get a tasty and filling Indian farali thalipeeth. This is sure to keep you energised on a fasting day. You can pair it with a bowl of dahi or peanut curd chutney. You can also try other faral recipes like the Rajgira Paneer Paratha or Potato Khichdi. Tips for sabudana thaliepeth. 1. Soaking sago for the said time is very important as the sago has to be perfectly soaked and soft for this recipe. 2. While adding mashed potatoes, ensure that there is no moisture in them. Presence of moisture might not bind the mixture well. Also ensure that the potatoes are not hot. This might partially cook the sago grains and make the mixture sticky. 3. Use a thick plastic sheet as we have used. 4. Remember to grease the pan each time. 5. If you think that the thalipeeth is tearing while cooking, add little arrowroot flour or water chestnut flour (singhare ka atta) to the mixture. This helps in binding the sago mixture. Enjoy sabudana thalipeeth recipe | upvas thalipeeth | sago thalipeeth for vrat | Indian farali thalipeeth | with step by step photos.
sabudana kheer recipe | how to make sabudana kheer | janmashtami vrat special recipe | Indian dessert for fasting | with amazing 17 images. sabudana kheer without jaggery is a tasty and satiating dessert, ideal to have on fasting days. Learn how to make sabudana kheer. sabudana kheer made of sabudana cooked in milk and sweetened with sugar, is a janmashtami vrat special recipe which has a very rich taste and interesting mouth-feel. As it keeps you full for a long time, sabudana is a popular food for fasting days. Due to its pleasant shape and unique texture, it is also loved by kids, so this sabudana kheer without jaggery is sure to become your entire family’s favourite! To make sabudana kheer, soak the sabudana and keep aside for 1 hour. Heat the milk in a deep non-stick pan and boil on a medium flame for 4 to 5 minutes. Add the soaked sabudana, mix well and cook on a medium flame for 12 minutes. Add the sugar, saffron and cardamom powder, mix well and cook on a medium flame for 2 minutes. Heat the ghee in a small non-stick pan, add the cashew nuts and raisins and sauté on a medium flame for 1 to 2 minutes. Pour it over the prepared sabudana kheer and mix well. Indian dessert for fasting is ready. Tips for sabudana kheer. 1. Soak the sabudana in the measured amount of water given here. 2. While cooking the sabudana in milk, remember to keep stirring the mixture occasionally so it does not stick to the bottom of the pan. 3. Saute the cashew nuts and raisins on a slow or medium flame, else they will burn easily. 4. This kheer tastes yummy when served chilled. So refrigerate for at least an hour before serving. You can also try other kheer recipes like Seb ki Kheer or Makhane ki Kheer. Enjoy sabudana kheer recipe | how to make sabudana kheer | janmashtami vrat special recipe | Indian dessert for fasting | sabudana kheer without jaggery | with step by step photos and video below.
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Is Sago, Sabudana healthy?
 on 18 May 20 11:20 AM

I have read in many articles that Sabudana is very good for health. Even During Swimming competitions I have noticed many are eating Sabudana Kichdi. But as per to your article Sabudana is not good to consume. Please put some more light on it. Links reffered are times of India etc.,
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Tarla Dalal    There are 2 angles to this. As an athlete you carb load and sabudana has lots of carbs. BUT as a regular user its low in fibre and protein. So the athlete can have it. BUT otherwise eat in restricted quantity and have your sabudana with lots of vegetables which will give the fibre.
18 May 20 03:25 PM