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Soaking
Rinse sabudana under water until the water turns clear. Transfer the rinsed sabudana to a large bowl and add water to it and let it soak overnight.
Sabudana khichdi
Sabudana khichdi has 277.1 calories per serving (1 Medium Cup) — that's 138.5 calories per 100g. It provides 2.4g protein, 52.1g carbs, and 6.6g fat. With a medium glycemic index (GI: 62), this recipe is suitable for heart health. The 2.2g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Sabudana khichdi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories277.1 kcal
- Carbs52.1 g (208.3 kcal)
- Protein2.4 g (9.4 kcal)
- Fats6.6 g (59.3 kcal)
Nutrition Label
Sabudana khichdi
- Serving Size1 Medium Cup (200 g)
- Calories277.1 kcal
- Carbs52.1 g
- Fiber2.2 g
- Sugar0.8 g
- Protein2.4 g
- Fat6.6 g
- Saturated fat1.2 g
- Mono unsaturated fat2.9 g
- Poly unsaturated fat1.9 g
- Cholesterol0.0 mg
- Sodium270.6 mg
Nutrition per 100g
- Calories138.5 kcal
- Carbs26.0 g
- Fiber1.1 g
- Sugar0.4 g
- Protein1.2 g
- Fat3.3 g
- Cholesterol0.0 mg
- Sodium135.2 mg
1 serving = 200.1g
Cooking time: 5 minutes
Serves: 4 persons
Ingredients
Peanuts
20 Grams
Lemon juice
1 Table Spoon
Potato brown skin small
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Curry leaves
15 Grams
Cumin seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
400 Milliliter
Sago
200 Grams
Instructions
1
2
Cooking
Heat oil in a pan on medium heat. Once the oil is hot, add the cumin seeds and let them sizzle for few seconds. Then add the diced potatoes and cook for 3-4 minutes stirring often until potatoes are almost cooked. Add the raw peanuts and for another 2-3 minutes. Then add the green chili, curry leaves and cook for 1 more minute. Add the drained sabudana to the pan along with salt.
3
Mix well
Mix until well combined. Cook for few minutes until most of the sabudana pearls become translucent. Remove pan from heat. Add lemon juice and cilantro and toss to combine.
4
Serving
Serve sabudana khichdi hot with chilled yogurt.
Also Known As
Glycemic Index
62 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Sabudana khichdi | Sabudana Pasip Khicati | Sabudana upma | Sappatana Upma |
|---|---|---|---|---|
| Calories | 277.1 kcal | 487.1 kcal | 299.7 kcal | 299.7 kcal |
| Carbs | 52.1 g | 102.6 g | 55.8 g | 55.8 g |
| Protein | 2.4 g | 8.8 g | 2.3 g | 2.3 g |
| Fat | 6.6 g | 4.6 g | 7.5 g | 7.5 g |
| Fiber | 2.2 g | 6.8 g | 2 g | 2 g |
| Sugar | 0.8 g | 1.4 g | 0.7 g | 0.7 g |
| Sodium | 270.6 mg | 1335.4 mg | 308 mg | 308 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 277.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 62). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.4g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (1.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~200.1g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~200.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~200.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~200.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~69.3 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Sabudana khichdi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (554.2-831.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Sabudana khichdi contains 277.1 kcal (2.4g protein, 52.1g carbs, 6.6g fat). That's 138.5 kcal per 100g. You can track exact portions in the Hint app.
At 277.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 62). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sabudana khichdi has 2.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Sabudana khichdi at 277.1 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Sabudana khichdi is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
