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Soaking
Soak the sago(sabudana) in water for few hours. After that cook the soaked sago(sabudana) in water until the becomes soft. Let it cool and set aside.
Sago lassi
Sago lassi has 139.7 calories per serving (1 Glass) — that's 56.8 calories per 100g. It provides 3.1g protein, 29.2g carbs, and 1.2g fat. With a medium glycemic index (GI: 64), this recipe is suitable for weight loss, heart health. The 9g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Sago lassi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories139.7 kcal
- Carbs29.2 g (116.8 kcal)
- Protein3.1 g (12.3 kcal)
- Fats1.2 g (10.6 kcal)
Nutrition Label
Sago lassi
- Serving Size1 Glass (240 g)
- Calories139.7 kcal
- Carbs29.2 g
- Fiber9.0 g
- Sugar4.9 g
- Protein3.1 g
- Fat1.2 g
- Saturated fat0.5 g
- Mono unsaturated fat0.3 g
- Poly unsaturated fat0.2 g
- Cholesterol1.9 mg
- Sodium20.5 mg
Nutrition per 100g
- Calories56.8 kcal
- Carbs11.9 g
- Fiber3.6 g
- Sugar2.0 g
- Protein1.3 g
- Fat0.5 g
- Cholesterol0.8 mg
- Sodium8.3 mg
1 serving = 246g
Cooking time: 5 minutes
Serves: 1 persons
Ingredients
Sugar
1 Table Spoon
Tapioca
20 Grams
Cardamom green
2 Grams
Water
100 Milliliter
Curd
110 Milliliter
Instructions
1
2
Churning
In a bowl add curd, churn it well with a churner.
3
Grinding
To this add sugar and cinnamon and grind again. Mix the sago(sabudana) and stir.
4
Serving
Serve it either chilled or at room temperature.
Also Known As
Glycemic Index
64 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 | Sago lassi | Cardamom lassi | Elaichi lassi | Elaikkay lassi |
|---|---|---|---|---|
| Calories | 139.7 kcal | 201.2 kcal | 201.2 kcal | 201.2 kcal |
| Carbs | 29.2 g | 25.9 g | 25.9 g | 25.9 g |
| Protein | 3.1 g | 7.9 g | 7.9 g | 7.9 g |
| Fat | 1.2 g | 7.3 g | 7.3 g | 7.3 g |
| Fiber | 9 g | 0.4 g | 0.4 g | 0.4 g |
| Sugar | 4.9 g | 14.6 g | 14.6 g | 14.6 g |
| Sodium | 20.5 mg | 103.3 mg | 103.3 mg | 103.3 mg |
| Cholesterol | 1.9 mg | 29.1 mg | 29.1 mg | 29.1 mg |
Health Goals Suitability
Weight Loss
At just 139.7 kcal per serving, this is an excellent choice for weight management. The 9g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 64). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.1g 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 (1.9mg) and low saturated fat (0.5g) 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 (64) 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 spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Glass (~246g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Glass (~246g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~246g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~246g) 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.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Sago lassi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (279.5-419.2 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 Sago lassi contains 139.7 kcal (3.1g protein, 29.2g carbs, 1.2g fat). That's 56.8 kcal per 100g. You can track exact portions in the Hint app.
At just 139.7 kcal per serving, this is an excellent choice for weight management. The 9g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 64). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 64 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sago lassi has 3.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Sago lassi is light enough for dinner at 139.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Sago lassi 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 (64) 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/foods6100092Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5
