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Soak
Rinse and then soak the sabudana in water covering them above 1 inch, for 5 hours or overnight. Depending on the quality of sabudana you can even soak for 2 to 3 hours.
Sabudana Tikki
Sabudana Tikki has 145.8 calories per serving (1 Small Piece) — that's 464.4 calories per 100g. It provides 0.8g protein, 7g carbs, and 12.8g fat. With a medium glycemic index (GI: 65), It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Sabudana Tikki in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories145.8 kcal
- Carbs7.0 g (27.8 kcal)
- Protein0.8 g (3.1 kcal)
- Fats12.8 g (114.9 kcal)
Nutrition Label
Sabudana Tikki
- Serving Size1 Small Piece (30 g)
- Calories145.8 kcal
- Carbs7.0 g
- Fiber0.4 g
- Sugar0.9 g
- Protein0.8 g
- Fat12.8 g
- Saturated fat2.2 g
- Mono unsaturated fat6.0 g
- Poly unsaturated fat3.9 g
- Cholesterol0.3 mg
- Sodium560.8 mg
Nutrition per 100g
- Calories464.4 kcal
- Carbs22.2 g
- Fiber1.2 g
- Sugar3.0 g
- Protein2.5 g
- Fat40.7 g
- Cholesterol0.9 mg
- Sodium1786.0 mg
1 serving = 31.4g
Cooking time: 300 minutes
Serves: 5 persons
Ingredients
Boiled potato
50 Grams
Peanut oil
4 Table Spoon
Raisins dried golden
1 Tea Spoon
Chillies green - all varieties
0.5 Tea Spoon
Cashew nut
1 Table Spoon
Salt
0.5 Table Spoon
Cumin powder
0.25 Tea Spoon
Amchur powder
0.25 Tea Spoon
Sago
20 Grams
Instructions
1
2
Check
To check if sabudana are properly soaked, they should get mashed when pressed. If you feel some hardness in the center, then soak for some more time.
3
Drain
Drain the soaked sabudana pearls very well in a strainer.
4
Mash
When the boiled potato is hot or becomes warm, peel and mash it very well in a bowl. Let the mashed potatoes become lukewarm or cool at room temperature.
5
Add
Add the soked sabudana, chopped green chillies, chopped cashews and raisins to the mashed boiled potatoes.
6
Add Spices
Add cumin powder, dry mango powder. Also add salt or rock salt (sendha namak) as required.
7
Mix
Mix very well.
8
Make Tikki shapes
Then form flat patties from the mixture. Keep the width of the patties to ⅓ inch as when cooking they cook quickly from outside. If you make thick tikkis, then the outsides become golden, but the center will feel raw. Since we are pan frying the sabudana tikki and not deep frying.
9
Heat Oil
Add oil in the pan and heat it on full flame.
10
Add Tikki
Once the oil is heated, Place Tikkis in the pan.
11
Fry
When the base of the tikki is lightly browned, flip and pan fry the other side. Flip again with a spatula when the second side is golden and crisp.
12
Serve
Serve Hot
Also Known As
Glycemic Index
65 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 Tikki | Black chana chaat | Kala chana chaat | Kalo Chola Chat |
|---|---|---|---|---|
| Calories | 145.8 kcal | 123.2 kcal | 80.2 kcal | 123.2 kcal |
| Carbs | 7 g | 19.9 g | 12.8 g | 19.9 g |
| Protein | 0.8 g | 8.8 g | 6 g | 8.8 g |
| Fat | 12.8 g | 0.9 g | 0.5 g | 0.9 g |
| Fiber | 0.4 g | 8.9 g | 5.8 g | 8.9 g |
| Sugar | 0.9 g | 2.1 g | 0.8 g | 2.1 g |
| Sodium | 560.8 mg | 154.5 mg | 59.6 mg | 154.5 mg |
| Cholesterol | 0.3 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 145.8 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: 65). 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 (0.8g 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
Watch your intake — sodium (560.8mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Moderate-to-high GI (65) 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 Small Piece (~31.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~31.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~31.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~31.4g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Sabudana Tikki 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.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (291.6-437.5 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 Tikki contains 145.8 kcal (0.8g protein, 7g carbs, 12.8g fat). That's 464.4 kcal per 100g. You can track exact portions in the Hint app.
At 145.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 65). 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 65 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sabudana Tikki has 0.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Sabudana Tikki is light enough for dinner at 145.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Sabudana Tikki 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 (65) 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
Curcumin 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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Dietary 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
