Sabudana Benefits, Recipes & Nutrition: Sabudana in English & Urdu | Calories, Uses & Side Effects

Summary:

Discover sabudana (tapioca pearls): what it is, its nutrition, sabudana benefits for female, male, and babies, along with delicious sabudana recipes. Learn how to make sabudana, calories, uses, side effects, and its price in Pakistan. A complete guide in English and Urdu for healthy cooking.

Introduction

What is Sabudana?

Sabudana is a type of starch extracted from the roots of the cassava plant. Popularly known as tapioca pearls in English and ساگو دانہ (sabudana in Urdu), it’s small, white, and round. Used in Asian kitchens for centuries, sabudana is famous for its energy-boosting properties.

Sabudana in English and Urdu

• In English: Tapioca pearls

• In Urdu: ساگو دانہ (sabudana)

These tiny pearls have become part of traditional recipes and fasting meals, especially in India and Pakistan.

Sabudana Made From

Sabudana is made from the starch of cassava root. The starch is processed into small round pearls through a series of heating, moistening, and sifting steps.

Nutritional Information

Sabudana Nutrition Facts & Calories

Sabudana is rich in carbohydrates and provides instant energy. It’s naturally gluten-free.

Here’s a nutrition table for 100 grams of raw sabudana:

Sabudana calories: About 350 kcal per 100 grams, mainly from carbs.

Health Benefits of Sabudana

General Sabudana Benefits (sabudana ke fayde / sabudana k fawaid)

• Boosts energy quickly

• Supports digestion (if cooked properly)

• Naturally gluten-free

• May help in weight gain for underweight people

• Helps body temperature regulation

Sabudana Benefits for Female

• Useful during pregnancy as it provides quick carbs & iron

• Keeps energy stable during fasting

• Easy to digest meals like sabudana khichdi help with nausea

Sabudana Benefits for Male

• Great for athletes or those with high physical work

• Quick source of glucose after exercise

• Can help in muscle recovery when combined with protein-rich foods

Sabudana for Babies

• Sabudana kheer (pudding) is gentle for little tummies

• Helps babies gain healthy weight

• Always serve in moderation & after consulting a pediatrician

Sabudana Benefits in Urdu

Sabudana kay fayde bohat hain. Ye jald energy deta hai, pacheeshtion kay liye acha hai aur fasting kay doran kamzori door karta hai. Ye gluten-free hai, jo logen ki sehat kay liye behtreen hai.

Sabudana in Cooking

Popular Sabudana Recipe

• Sabudana Khichdi: Most famous in South Asia, often eaten during fasting days.

• Sabudana Kheer: Sweet dessert cooked with milk & sugar.

• Sabudana Tikki: Savory fritters.

How to Make Sabudana / Sabudana Banane Ka Tarika

1. Soak sabudana for 4–5 hours (or overnight).

2. Drain water completely.

3. Heat oil in a pan, add cumin seeds & green chilies.

4. Add soaked sabudana, roasted peanuts, salt, and stir.

5. Cook for 5–7 minutes until transparent.

Enjoy hot!

Sabudana Banane Ka Tarika (in Urdu):

• Sabudana ko 4–5 ghantay bhigo kar rakhein

• Pani nikal kar kadhai mein tel garam karein

• Zeera aur hari mirch dal kar bhunain

• Sabudana, moongphali, namak dal kar achi tarah pakayein

• Garma garam serve karein

Price & Availability

Sabudana Price in Pakistan

Prices may vary by city, but typically:

• 250g sabudana: around PKR 100–180

• 1 kg sabudana: around PKR 350–600

Available at local grocery stores, supermarts, and online.

Possible Side Effects

Sabudana Side Effects

• Too much can cause constipation due to low fiber.

• High in calories – may lead to weight gain if overconsumed.

• People with diabetes should be cautious due to high glycemic index.

• Raw sabudana must never be eaten (risk of cyanide from cassava).

Always consume in moderation.

FAQs

Q1: What is sabudana?

Sabudana is tapioca pearls made from cassava root starch.

Q2: Sabudana in English?

Tapioca pearls.

Q3: Is sabudana good for health?

Yes, especially as a quick energy source. But it should be balanced with vegetables and proteins.

Q4: What is sabudana calories per 100g?

About 350 kcal.

Q5: Can babies eat sabudana?

Yes, but only as soft dishes like kheer and after checking with a doctor.

Q6: Sabudana price in Pakistan?

Approximately PKR 350–600 per kg.

Conclusion

Now you know all about sabudana benefits, nutrition, calories, side effects, and delicious recipes. Whether you’re planning a fasting meal or just a healthy snack, sabudana can be your best friend in the kitchen.
From sabudana in English (tapioca pearls) to sabudana in Urdu (ساگو دانہ), its uses cross cultural boundaries, bringing energy and taste to your table.