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Soak sago
In a large bowl take sago and soak with enough water for 3 hours. Drain off the water and rest for 30 minutes,
Sabudana vada
Sabudana vada has 192.8 calories per serving (1 Large Piece) — that's 381.4 calories per 100g. It provides 1.8g protein, 24.2g carbs, and 9.9g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Sabudana vada in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories192.8 kcal
- Carbs24.2 g (96.9 kcal)
- Protein1.8 g (7.2 kcal)
- Fats9.9 g (88.7 kcal)
Nutrition Label
Sabudana vada
- Serving Size1 Large Piece (50 g)
- Calories192.8 kcal
- Carbs24.2 g
- Fiber1.0 g
- Sugar0.6 g
- Protein1.8 g
- Fat9.9 g
- Saturated fat1.9 g
- Mono unsaturated fat4.2 g
- Poly unsaturated fat3.0 g
- Cholesterol0.3 mg
- Sodium150.2 mg
Nutrition per 100g
- Calories381.4 kcal
- Carbs47.9 g
- Fiber1.9 g
- Sugar1.2 g
- Protein3.5 g
- Fat19.5 g
- Cholesterol0.6 mg
- Sodium297.1 mg
1 serving = 50.6g
Cooking time: 10 minutes
Serves: 9 persons
Ingredients
Peanuts
50 Grams
Potato
100 Grams
Lemon juice
1 Tea Spoon
Chillies green - all varieties
2 Grams
Coriander leaves
2 Table Spoon
Ginger fresh
0.5 Tea Spoon
Cumin seeds
1 Tea Spoon
Rice bran oil
60 Milliliter
Salt
0.5 Tea Spoon
Sago
200 Grams
Instructions
1
2
Prepare the batter
Now take the soaked sago in a large bowl. also, add 2 potato and ½ cup peanuts. additionally, add ½ tsp ginger paste, 1 tsp cumin, 1 chilli, 2 tbsp coriander, lemon juice and ½ tsp salt.
3
Frying
Mix and mash well with hand. Furthermore, grease your hand with oil and prepare small balls, flatten the vada, and deep fry in hot oil. also stir occasionally till the vada turns golden and crisp.
4
Serve it
Serve vada immediately.
Also Known As
Glycemic Index
67 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 vada | Sabudana upma | Sappatana Upma | Sabudana khichdi |
|---|---|---|---|---|
| Calories | 192.8 kcal | 299.7 kcal | 299.7 kcal | 277.1 kcal |
| Carbs | 24.2 g | 55.8 g | 55.8 g | 52.1 g |
| Protein | 1.8 g | 2.3 g | 2.3 g | 2.4 g |
| Fat | 9.9 g | 7.5 g | 7.5 g | 6.6 g |
| Fiber | 1 g | 2 g | 2 g | 2.2 g |
| Sugar | 0.6 g | 0.7 g | 0.7 g | 0.8 g |
| Sodium | 150.2 mg | 308 mg | 308 mg | 270.6 mg |
| Cholesterol | 0.3 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 192.8 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: 67). 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 (1.8g 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
Low cholesterol (0.3mg) and low saturated fat (1.9g) 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 (67) 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 Large Piece (~50.6g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Large Piece (~50.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~50.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~50.6g) 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.
Meal prep friendly
Sabudana vada 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 (385.7-578.5 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 vada contains 192.8 kcal (1.8g protein, 24.2g carbs, 9.9g fat). That's 381.4 kcal per 100g. You can track exact portions in the Hint app.
At 192.8 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: 67). 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 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sabudana vada has 1.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Sabudana vada is light enough for dinner at 192.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Sabudana vada 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 (67) 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/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
