Is sabudana good for weight loss and diabetes?

Numbers worked out by Poshan Labs from USDA FoodData Central, using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	358 kcal
Protein	0.2 g
Carbohydrate	87.8 g
Fibre	0.9 g
Sugars	3.4 g
Fat	0 g
Iron	1.6 mg
Calcium	20 mg
Folate	4 µg

Where its calories come from

Protein 0%
Carbohydrate 100%
Fat 0%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of sabudana?

About 107 kcal for one small katori, soaked (30 g dry), and about 214 kcal if you have two.

One serving, against your day

One serving (30 g) fills less than 5% of an adult woman's daily need for every nutrient measured here. The largest share is iron, at 1.6% (0.5 mg).

Source

Source: USDA FoodData Central (FDC 169717: Tapioca, pearl, dry). Not in the Indian tables. Carbohydrate is available carbohydrate (the USDA figure minus fibre), as in the Indian tables.

Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is sabudana good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

107 kcal in a 30 g serving, without much fibre or protein to fill you up.

PCOS and PCOD

Limit

About 26.3 g of carbohydrate in a 30 g serving, with very little fibre to slow it.

Diabetes

Limit

About 26.3 g of carbohydrate in a 30 g serving, with very little fibre to slow it.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 30 g serving, but fine as part of a meal.

Weight lossEat in moderation107 kcal in a 30 g serving, without much fibre or protein to fill you up.

PCOS and diabetesLimitAbout 26.3 g of carbohydrate in a 30 g serving, with very little fibre to slow it.

MenopauseFine as part of a mealNot a standout for calcium or protein in a 30 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Good to know

Sabudana pearls are made from the starch of the tapioca (cassava) root, so they are almost pure starch, with little fibre or protein.
In sabudana khichdi, use less sabudana and more peanuts and vegetables, and have a katori of dahi on the side.
Choose khichdi over deep-fried vadas, and treat sabudana as a fasting food rather than an everyday staple.

Background: Cleveland Clinic: Cassava (Yuca): What It Is and Health Benefits.