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Sabudana – Health Benefits, Uses & Side Effects

Sabu Dana is a type of tapioca pearls. The extraction of starch from cassava roots leads to the preparation of Sabu Dana.

Cultivation of cassava plants is common in India, South America, and the West Indies. Cassava roots are high in starch content—extraction and processing of starch form spherical pearly structures.

The processing stage of the starch includes sieving under a pressurized vessel. The sieving then follows the process of drying.

Sabu Dana obtained from this process are variable in size. High starch content in Sabu Dana makes it an excellent thickening agent.

Sabu Dana has started to gain popularity among the youngsters in the form of bubble tea.

Sabu Dana is very rich in nutrients and serves as a good source of carbohydrates. Sabu Dana is white-colored and spherical.

These are hard in their raw form. However, after cooking, their size increases to double. The cooked form of Sabu Dana is tasteless and chewy.

Nutritional Content of Sabu Dana

Sabu Dana may seem valueless in terms of nutrition, as they only contain starch as their core ingredient.

Yet, the nutritional content of Sabu Dana is more than meets the eye. 100 grams of Sabu Dana has the following nutritional value;

  • 332 calories

  • Approximately one gram of protein

  • Approximately one gram of fat

  • 83 grams of carbohydrates

  • Approximately one gram of fiber

  • 11% RDI of Zinc

  • 20 milligrams of calcium

  • 1.58 milligrams of iron

  • 1 milligram of magnesium

  • 7 milligrams of phosphorus

  • 11 milligrams of potassium

  • 1 milligram of zinc

  • 0.004 milligram of thiamin

  • 4 microgram of folate

  • 0.008 milligrams of vitamin B6

Zinc is the highest quantity of mineral in Sabu Dana. Other types of minerals and vitamins are scarce and almost non-existent.

Sabu is free from grain and gluten. That makes it a suitable diet for people who are allergic to both of these things.

People with celiac disease prefer to have Sabu Dana in place of wheat and other grains.

How to Prepare Sabu Dana?

Dehydration of Sabu Dana prepares the form that we receive from the market. Before cooking them, it is necessary to rehydrate them.

For this, soak the Sabu Dana pearls in water for few minutes until they increase in size. The water is then strained.

This hydrated form of Sabu Dana is used for cooking delicious food.

Health Benefits of Sabu Dana

Sabu Dana is tiny pearls of health. These add nutrition to the diet. Adding Sabu Dana to any dish helps to get a palatable flavor.

It has the following benefits on health.

1. Energy Booster

Sabu Dana is a tiny burst of energy. It is one of the reasons that eating Sabu Dana before fasting or after the fast is common in many cultures.

Sabu Dana also provides a cooling effect. It helps to refrain from developing symptoms of heatstroke.

2. Digestive Aid

Sabu Dana helps the body to get rid of bloating and flatulence. The surplus amounts of fiber and carbohydrates help in quick metabolism.

3. Antioxidant

Free radicals cause damage to the cell in the body. Sago has high levels of flavonoids that work as antioxidants.

Hence, reducing the signs of cellular damage.

4. Stamina

Drinks containing Sabu Dana help to increase stamina. It is common in people who like to work out.

People with higher stamina hardly ever get tired. That is because of the high carbohydrate content in Sabu Dana.

5. Regulation of Cholesterol

Sabu Dana helped in reducing levels of cholesterol and triglycerides in the body.

This effect of Sabu Dana is because of the presence of amylose in it.


1. Congenital Anomalies

Congenital anomalies are congenital disabilities observed in the fetus. High content of vitamin B6 and folate help in the development of the fetus.

Folate is an essential requirement during the initial months of pregnancy.

2. Weight Gain

Many vegetarians find it hard to fight the right food staple that has all the required nutrition.

It is one of the reasons that they lose body weight. Sabu Dana is the vegetarian source of food that will help you gain weight. It has the right amount of carbohydrates and calories that will help you in gaining weight at a fast pace.

Protein in Sabu Dana also helps to gain muscle mass. It is an important attribute for people involved in bodybuilding exercises.

3. Hypertension

People with high levels of cholesterol in their blood often suffer from hypertension. According to one research, Sabu Dana reduced the levels of cholesterol and triglyceride.

4. Osteoporosis

The high mineral content of calcium, magnesium, and iron helps in strengthening bones.

A concoction of these mixed minerals also helps in the production of tissues. In the end, it will help keep you away from arthritis and osteoporosis.

5. Constipation and Irritable Bowel Syndrome

Adequate amounts of fiber, protein, and carbohydrates help in getting rid of constipation.

It also helps in reducing symptoms of constipation, such as bloating and flatulence.

Dietary fiber present in Sabu Dana helps in clearing off the blocked packages of the GI tract. In some cases, Sabu Dana is as an alternative to prebiotics. Prebiotics help in maintaining healthy gut flora.

Side Effects of Sabu Dana:

Sabu Dana is safe to consume and has no side effects whatsoever. This statement is only valid for the cooked form of Sabu Dana.

People who eat an uncooked form of Sabu Dana may suffer from the following symptoms;

  • Diarrhea

  • Vomiting

  • Hepatotoxicity – Damage to the liver

  • It may even cause death in rare cases

These effects of Sabu Dana are due to the presence of cyanogenic glycosides. It is a chemical found in the uncooked form of Sabu Dana.

This compound is responsible for causing cyanide poisoning in humans.


Sabu Dana is small beads packed with nutrition. It is never advisable to eat Sabu Dana in their uncooked form.

That is because the uncooked form of Sabu Dana causes severe side effects.

It is not suitable for those people who wish to lose weight. Now that you have an understanding of its benefits lookout for yummy recipes and try them out.

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