11+ Incredible Health Benefits of Sabudana & Top 4 Sabudana recipes

Sabudana (Tapioca Sago); It is the famous food that most Indian consumed during fast and religious activities.

It’s a primary source of carbs in some parts of the world, and there are lots of benefits of sabudana.

In India, there is always a debate that ” Is Sabudana is vegetarian or non-vegetarian food.” 

This article will provide you with complete information about what is sabudana, benefits of sabudana, uses, nutrition, side effects of sabudana.


What is Sabudana(Sago)?

Sabudana is a popular food in India, and most people eaten during fasting.

Sago contains many antioxidants and resistant starch and has many benefits, and it prevents heart disease (1)

Sago is a type of starch extracted from the core of the tropical palm stems.

In India manufacturing of Sabudana was introduced in 1950 in Tamil Nadu State.

It is enjoyed in a variety of ways around the world. Some prepare it as a Khichdi, Pan Cakes, porridge.

“A Single Sago Palm contains around 80-100kg of Starch(2)”


However, there is a myth in India that “Sabudana is Veg or Non-veg” and doubt about the extraction.

So if you have these doubts, then I will clear your all doubt down below.


How is Sabudana(Sago) Made?

As we know, Sabudana is a type of starch extracted from certain tropical palm stems.

The Roots received are hygienically cleaned in water. It will be crushed after peeling the skin, allowed to pass the milk after retaining all impurities.

Then milk-like substance(starch) allowed to settle in the tank for 5 to 8 hours.

Thus, all impurities will float over the tank, and starch will drain out.

Then, Globules are made on a simple indigenous machine.

Once granules are ready, it goes through the cooking and steaming process.

And finally, granules put directly into the sunlight so that extra moisture can be drained out easily.

This is the process of making sabudana. If an insect falls into the pit, it will come out on the surface and will get cleaned.


So guys no need to worry, “Sabudana is a Veg.”

Why Sabudana Considered as Unhygienic?

The main reason why lots of people think it’s unhygienic because of its process of making.

The sawdust or the pith of the trunk is mixed with water and kneaded with hands.

Then starchy water collected into the trunk and left open for at least 24 hours.

Then Starchy water is released and remains solid sedimentation of sago, which is extracted and kneaded through hands.

So this is the actual reason of why most people think that sago is unhygienic.

Luk at this video why Sago is Unhygienic 



Sabudana Nutrition Value

Sabudana is a type of carb; It contains fat, carbs, and a small amount of protein.

Below are the Nutrition Value of 100gm Sago(3)

  • Calories: 332 
  • Fat: Less than 1gm
  • Carbs: 83gm
  • Protein: Less than 1gm
  • Fiber: Less than 1gm
  • Zinc: 11% as per RDI

Sago is an almost pure carb, it is low in vitamins and minerals, and it is naturally Gluten-free.

Also Read: Zero Size figure is healthy or not.

Health Benefits of Sabudana

Below are the few health benefits of Sabudana

  1. It Provides Energy

    Benefits of sabudana

    Sabudana is a great source of energy; that’s why lots of people consume this during fast(Vrat) because our body needs energy(4). It also provides a cooling effect on your body.

  2. Good for Babies and Toddler

    It is loaded with minerals, like Calcium, Vitamin K, and potassium, which is really important for kid’s growth and development

    benefits of sabudana

      It helps your baby to gain weight because 100gm of sago contains around 86gm of carb.
     It keeps your baby tummy fill for long, along with all nutritional benefits.

    Most kids have a digestive problem in their early stages. Sabudana is effective against digestive problems like constipation, bloating, and indigestion.

  3. Good for Pregnant Ladies

    benefits of sabudana

    Sabudana is a great source of vitamin B6 and folate, which helps to prevent any birth deformities in the unborn baby.
    Folate is one of the main nutrients required in the first few months of pregnancy. 
    Regular consumption of sago will lead to the prevention of birth defects and neural tube defects, and this is one of the best benefits of sabudana.

  4. Improve Your Digestion

    Sago will give a cooling effect to your digestion system and will improve your digestion.

    It also has a good amount of dietary fiber that prevents the digestion issue.

  5. Strengthens your Bones

    Calcium will make your bones strong, and you know what sabudana contains lots of calcium and magnesium, which makes your bones strong and lowering the risk of osteoporosis and arthritis.

  6. Helps in Weight Gain

    If you want to gain weight, then Sabudana will help you to gain weight because it contains a good amount of low GI Carb.
     It is high in calories, and if you are suffering from an eating disorder or hard gainer, then sago is very helpful for you.

  7. Control Your Blood Sugar

    Sago contains a good amount of potassium that will help you to control your BP. It helps you to promote healthy blood flow.

    8. Helps in Muscle Growth

    Sabudana contains a good amount of protein, so if you are a vegetarian and want to build muscle, sago is great for you.
    It also helps you to gain muscle strength. Sago is also a great pre or post-workout meal because it contains a good amount of carb, which provides us with energy.

    9.Non-Allergic in Nature

    Sabudana is gluten-free, So those people who are sensitive to gluten can easily consume this food. You can use tapioca flour instead of white flour.

    10. Great for Hypertension

    Sago contains a good amount of potassium. Sabudana is great for the cure of hypertension. Tapioca root used in ancient times for stress and hypertension.

    11. Improve Exercise Performance

    There was a research on 8 cyclists that drinking beverages contain sago and soya protein they delayed fatigue and increase endurance. (5)

    12. Reduce Heart Disease

    Cholesterol and Triglyceride levels are the main reason for heart diseases.

    There is a research shows that eating sago will lower down cholesterol level (6)

    4 Best Sabudana Recipes

Here I am sharing with you five all-time best sabudana recipes. 

  1. Sabudana Tikki

    This is a simple and tasty snack and perfect tea time snack, and it loaded with different spices. 
  2. Sabudana Khichi

    It is simple and easy to cook during Vrat without putting much effort.

  3. Sabudana Kheer

    It is full of energy and carbohydrates. It will keep you fuller for long and easy to make.

  4. Sabudana Keekh Kabab

    Mashed potato mixed with sabudana along with red chili, salt. Grilled with perfection really great for parties. 

DownSide of Sabudana

Sabudana is low in protein, vitamins, and minerals as compared to other carbs like brown rice or quinoa.

If you eat sabudana before it processed can cause vomit, diarrhea, or death also.

Even though it’s a low GI, Diabetic patient recommends talking to the doctor before consuming it.

Sabudana is non-allergic, but studies show that the people who are allergic to latex may show reactivity to sabudana.


Sabudana is obtained from the root of the cassava plant. It contains a high amount of carb but low in protein and fat.

It is gluten-free, and there are tons of benefits of sabudana.

Lots of Indian people think that its non-veg food so they avoid this in Vrat. But it is completely veg food.



Is Sabudana good for Diabetic patients?

Yes, it is good, but sago contains a high amount of carbohydrates which may increase your blood pressure level. So it’s better you shouldn’t consume this on a daily basis.

Is Sabudana Good during Fasting ?

Yes, without any doubt it is good during fast(vrat) because it will provide a cooling effect on your body and will keep you fuller for a long time.

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