Can Sabudana be Eaten in Fasting? A Nutritional Guide for Your Vrat Diet

November 3, 2025 •

4 min read

Millions of people across India rely on specific, non-grain foods during religious fasts, and sabudana is a time-honored staple in many traditions. This raises a common question for those new to these observances: Can sabudana be eaten in fasting periods while still maintaining a healthy and balanced diet?

Quick Summary

Sabudana, also known as tapioca or sago pearls, is a permitted fasting food in many traditions, offering a quick and digestible energy boost. However, it is primarily a source of carbohydrates and low in other essential nutrients. For a balanced vrat diet, it should be prepared healthily and combined with protein and fiber.

Key Points

Permitted for Fasting: Sabudana is a non-grain, gluten-free food traditionally consumed during religious fasts like Navratri and Ekadashi.
Excellent Energy Source: Its high carbohydrate content provides a quick and sustained energy boost, helping to prevent fatigue during a fast.
Requires Nutritional Balance: On its own, sabudana is low in protein, fiber, and most vitamins, so it must be combined with other nutritious foods like nuts, dairy, and vegetables for a complete meal.
Prepare Healthily: Opt for healthier cooking methods such as preparing khichdi, kheer, or baked vadas, rather than deep-frying, to avoid excessive unhealthy fats.
Soak Properly: Rinsing and soaking sabudana correctly is crucial for achieving a non-sticky texture, which improves both taste and digestion.
Manage Blood Sugar: Individuals with diabetes should consume sabudana in moderation, as its high carbohydrate content can cause blood sugar spikes.

What is Sabudana? An Overview

Sabudana, known as tapioca pearls or sago, is a starch extracted from the cassava root, a tuber native to South America. It is a processed, easy-to-digest, and naturally gluten-free ingredient, which is why it is often chosen as an alternative to grains like wheat and rice during fasting periods. While the terms tapioca and sago are sometimes used interchangeably, the variety most common in India comes from the cassava plant. Its neutral flavor and ease of preparation make it a versatile ingredient, used in both savory dishes like khichdi and sweet preparations like kheer.

Nutritional Profile of Sabudana

At its core, sabudana is a powerhouse of simple carbohydrates, primarily starch. While this provides a rapid energy boost, which is particularly useful during a fast, it is not a complete nutritional source on its own.

High in Carbohydrates: It provides a significant amount of calories and energy, making it a filling option during periods of limited food intake.
Low in Other Nutrients: It contains very little protein, fiber, fat, and most essential vitamins and minerals. The fiber content is often less than one gram per 100g, which can contribute to digestive issues like bloating or constipation if not paired with other fiber-rich foods.
Mineral Content: It does contain trace amounts of calcium and potassium, which are beneficial for bone health and regulating blood pressure, respectively.
Gluten-Free: For individuals with gluten sensitivities or celiac disease, it is a safe and suitable option during fasting or as a regular dietary component.

The Pros and Cons of Consuming Sabudana During a Fast

Incorporating sabudana into a fasting diet offers specific advantages but also requires mindful consumption to avoid potential downsides.

Advantages:

Instant and Sustained Energy: The high starch content provides a quick energy boost, helping to combat fatigue during fasting. The complex nature of the starch ensures a slower energy release compared to simple sugars, offering more sustained energy.
Easy to Digest: Its light nature makes it easy on the digestive system, a crucial factor during periods when the body is not operating at full capacity.
Satiating: When properly prepared, it can leave you feeling full and satisfied, helping to curb hunger.

Disadvantages:

Nutritionally Incomplete: A diet relying solely on sabudana can lead to deficiencies in protein, fiber, and micronutrients.
Potential Blood Sugar Spikes: The high carbohydrate content can cause a rapid rise in blood sugar, especially for individuals with diabetes.
Unhealthy Preparation Methods: Deep-frying sabudana preparations like vadas can significantly increase unhealthy fat and calorie content.

Healthy Ways to Prepare Sabudana for Fasting

To maximize the nutritional benefits and minimize the downsides, focus on balanced and healthy preparation methods:

Sabudana Khichdi: Combine properly soaked sabudana with roasted peanuts (for protein), potatoes (for added carbs and minerals), green chilies, and coriander. For extra fiber, consider adding other permitted vegetables like carrots or green peas.
Sabudana Kheer: A creamy, sweet dessert made with milk and nuts, which provides added calcium and healthy fats. Flavor it with cardamom or saffron instead of just sugar.
Baked Vadas or Tikkis: Instead of deep-frying, bake or air-fry the vadas made with sabudana and mashed potatoes to reduce the fat content.
Soaking is Key: The secret to fluffy, non-sticky sabudana is proper soaking. Rinse the pearls thoroughly to remove excess starch and soak them in just enough water, or as specified by the variety, usually for several hours or overnight.

Comparison: Sabudana vs. Other Vrat-Friendly Foods


Food Item	Primary Nutrient	Protein Content	Fiber Content	Ease of Digestion	Best for
Sabudana (Tapioca)	High Carbohydrates	Very Low	Very Low	Easy (when cooked well)	Quick energy boost
Kuttu (Buckwheat)	Carbohydrates, Protein	Medium	High	Moderate	Sustained energy, fiber
Sweet Potato	Complex Carbs, Vitamins	Low	Medium	Easy	Sustained energy, vitamins
Makhana (Fox Nuts)	Protein, Calcium	High	Medium	Easy	Light snack, nutrient boost

Conclusion: The Final Verdict on Sabudana and Fasting

So, can sabudana be eaten in fasting? The answer is a clear yes, and for many, it is a traditional and effective way to get energy during a fast. However, it is not a nutritionally complete food on its own. To maintain a healthy and balanced diet during your vrat, it's essential to consume sabudana in moderation and to pair it with other nutrient-rich foods. By combining it with protein sources like peanuts or yogurt, and fiber-rich options like vegetables, you can create a satisfying and wholesome meal that provides both the energy needed and the nutrition your body requires. Ultimately, informed preparation is key to making this traditional fasting food a beneficial part of your diet. For more information on food and nutrition, the Healthline website offers numerous resources.

Frequently Asked Questions

Yes, sabudana provides a quick energy boost, but for it to be truly healthy during a fast, it should be combined with protein and fiber-rich foods like peanuts and vegetables.

Due to its high carbohydrate and calorie content, frequent overconsumption of sabudana, especially in deep-fried forms like vadas, can contribute to weight gain. Portion control and healthy preparation are key.

Sabudana is high in carbohydrates and can cause a rapid spike in blood sugar. Diabetics should consume it in moderation and combine it with protein and fiber to help manage blood sugar levels.

To get perfectly fluffy and non-sticky khichdi, rinse the sabudana thoroughly to remove excess starch. Then, soak it overnight or for several hours in a minimal amount of water, just enough to cover the pearls.

To boost its nutritional value, add crushed roasted peanuts for protein, boiled potatoes, and vegetables like carrots or peas for fiber and vitamins. A squeeze of lemon adds flavor and vitamin C.

Despite being easy to digest, a diet too heavy on sabudana and low in fiber can cause issues like bloating or constipation. Balancing it with high-fiber foods and not overcooking can help.

Healthier alternatives include foods like sweet potato, rajgira (amaranth) flour, and makhana (fox nuts), which provide a better balance of protein, fiber, and carbohydrates.