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Roasting and Soaking
Lightly roast sago/sabudana in a non-stick pan on medium flame. Remove the sago and soak in a deep-bottomed pan for approximately 5 hours.
Sago upma
Sago upma has 127.7 calories per serving (1 Medium Cup) — that's 63.8 calories per 100g. It provides 2.8g protein, 14.1g carbs, and 6.7g fat. With a low glycemic index (GI: 54), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.5g 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 Sago upma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories127.7 kcal
- Carbs14.1 g (56.4 kcal)
- Protein2.8 g (11.1 kcal)
- Fats6.7 g (60.2 kcal)
Nutrition Label
Sago upma
- Serving Size1 Medium Cup (200 g)
- Calories127.7 kcal
- Carbs14.1 g
- Fiber4.5 g
- Sugar1.6 g
- Protein2.8 g
- Fat6.7 g
- Saturated fat1.2 g
- Mono unsaturated fat2.9 g
- Poly unsaturated fat2.0 g
- Cholesterol0.0 mg
- Sodium276.1 mg
Nutrition per 100g
- Calories63.8 kcal
- Carbs7.0 g
- Fiber2.2 g
- Sugar0.8 g
- Protein1.4 g
- Fat3.3 g
- Cholesterol0.0 mg
- Sodium138.0 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
Tapioca
200 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
Instructions
1
2
Preparation
Take the potatoes and boil them in a deep bottomed pan, chop them into small pieces. Meanwhile, grind the peanuts in a grinder. Chop the ginger and green chillies into small pieces.
3
Cooking
Now, take a skillet and heat one tablespoon of oil in it. Add curry leaves and ginger. Next, add green chillies, ginger, salt and sabudana to the skillet. Stir well and cook for approximately 5 minutes.
4
Simmering
Once done, add the ground peanuts and potatoes into the skillet. Combine everything well, squeeze some lemon and garnish with coriander leaves.
5
Serving
Serve sabudana upma hot with chilled yogurt or green chutney.
Glycemic Index
54 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 upma | Sabudana moong khichdi | Sabudana muga khichuri | Sabudana Pesara Pappu Khichdi |
|---|---|---|---|---|
| Calories | 127.7 kcal | 184.1 kcal | 184.1 kcal | 184.1 kcal |
| Carbs | 14.1 g | 24.2 g | 24.2 g | 24.2 g |
| Protein | 2.8 g | 7.7 g | 7.7 g | 7.7 g |
| Fat | 6.7 g | 6.3 g | 6.3 g | 6.3 g |
| Fiber | 4.5 g | 6.1 g | 6.1 g | 6.1 g |
| Sugar | 1.6 g | 1.6 g | 1.6 g | 1.6 g |
| Sodium | 276.1 mg | 247.7 mg | 247.7 mg | 247.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Sabudana moong khichdi Sabudana muga khichuri Sabudana Pesara Pappu Khichdi Sabudana khichdi Sabudana Kichadi Sago khichdi Sabudana Pasip Khicati Sabudana upma Sappatana Upma Aalu lebu kari Aloo lemon curry Batatyachya limbachyachi bhaji Potato Lemon curry Uralakizhangu Naaranga Kari Urulaikizhangu Elumichai Kari
Health Goals Suitability
Weight Loss
At just 127.7 kcal per serving, this is an excellent choice for weight management. The 4.5g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.5g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.8g 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
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
Low GI (54) with 4.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 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.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Sago upma 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 (255.5-383.2 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 upma contains 127.7 kcal (2.8g protein, 14.1g carbs, 6.7g fat). That's 63.8 kcal per 100g. You can track exact portions in the Hint app.
At just 127.7 kcal per serving, this is an excellent choice for weight management. The 4.5g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.5g fiber further slows glucose absorption. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sago upma has 2.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Sago upma is light enough for dinner at 127.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Sago upma 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.
Low GI (54) with 4.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin 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/foods6100092
